Is Dates Safe During Pregnancy? (Updated 2026 Guide)
Updated March 25, 2026
The Answer
Yes, dates are safe and beneficial during pregnancy. With 119 out of 122 date products earning an A grade, plain dates are an excellent choice for expectant mothers.
Dates are considered a pregnancy superfood, providing natural energy, fiber for constipation relief, and essential nutrients like potassium and B vitamins. Research suggests eating dates in late pregnancy may help with cervical ripening and reduce the need for labor induction. The only concern is avoiding date products that contain alcohol, such as certain haroset preparations.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Plain whole dates like Medjool or Deglet Noor varieties
- • Organic options from trusted brands like Natural Delights, Bard Valley, or Joolies
- • Pitted dates for convenience and safety
- • Products with dates as the only ingredient
- • Start with 2-3 dates daily in the third trimester, increasing to 6 dates per day around 36 weeks if desired for potential labor benefits
✗ What to Avoid
- • Date products containing red wine or alcohol (like some haroset)
- • Dates with added sugars or artificial sweeteners when possible
- • Unpasteurized date products from unknown sources
- • Excessive consumption if you have gestational diabetes (consult your doctor about portions)
Most Common Ingredients in Dates Products
We analyzed 122 dates products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Dates
These are the most common flagged ingredients across 122 dates products we analyzed.
red wine
AVOID
Red wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 2 of 122 products (2%)
Dates Products We've Analyzed
We graded 122 dates products for pregnancy safety. 119 received an A grade.
Pregnancy Safe Dates Products
We found 119 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Fresh Medjool Dates | Natural Delights |
| A | Pitted Deglet Nour Dates | Meharban |
| A | Pitted Deglet Noor Dates | Hadley |
| A | Organic Fresh Medjool Dates | Natural Delights |
| A | Buman Dates | — |
Your Questions Answered
Can pregnant women eat dates?
Yes, pregnant women can safely eat dates throughout pregnancy. Dates are nutrient dense, providing fiber, potassium, iron, and B vitamins that support both maternal and fetal health. They're a natural source of energy and can help relieve pregnancy constipation. Most date products (119 out of 122 analyzed) receive an A grade for pregnancy safety.
What are the risks of dates during pregnancy?
Plain dates have minimal risks during pregnancy. The main concern is avoiding date based products that contain alcohol, such as certain haroset preparations made with red wine. Women with gestational diabetes should monitor their intake due to the natural sugar content. Otherwise, dates are considered safe and beneficial when eaten in reasonable amounts.
Do dates induce labor?
Research suggests that eating dates in late pregnancy may help prepare the body for labor, though they don't directly induce it. Studies show women who consumed 6 dates daily starting at 36 weeks had greater cervical dilation upon admission, shorter first stage of labor, and were less likely to need labor induction. Dates contain compounds similar to oxytocin that may help with cervical ripening.
When should I start eating dates during pregnancy?
You can enjoy dates throughout pregnancy for their nutritional benefits. However, if you're interested in the potential labor benefits, research suggests starting around 36 weeks gestation. The commonly studied amount is 6 dates per day (about 60-70 grams) during the final four weeks of pregnancy. Always discuss dietary changes with your healthcare provider.
Are Medjool dates safe during pregnancy?
Yes, Medjool dates are completely safe during pregnancy and are one of the most popular varieties. They're larger and softer than other date types, making them easy to eat as a snack or add to smoothies. Brands like Natural Delights and Bard Valley offer high quality Medjool dates that all receive A grades for pregnancy safety.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
References
- https://www.nhs.uk/pregnancy/keeping well/drinking alcohol while pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7061927/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7807528/
- https://en.wikipedia.org/wiki/Fetal_alcohol_spectrum_disorder
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3297711/
- https://americanaddictioncenters.org/alcohol/risks effects dangers/pregnancy
- https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF Guide/Drinking Alcohol in Pregnancy Fetal Alcohol Effects-093.aspx
- https://www.nature.com/articles/pr200789
- https://www.mayoclinic.org/diseases conditions/fetal alcohol syndrome/symptoms causes/syc-20352901
- https://my.clevelandclinic.org/health/diseases/15677-fetal alcohol syndrome
