Apricots During Pregnancy: Benefits, Safety & More

Apricots are one of those fruits that can look almost too bright and sweet to be healthy, but they actually pack a lot of helpful nutrients into a small portion. If you're pregnant or trying to conceive, you might wonder whether apricots (or dried apricots) are safe, how many you can eat, and if you need to worry about things like sugar or additives.

Here's a clear, evidence-based look at apricots during pregnancy, so you can decide how they fit into your regular eating pattern.

Apricots During Pregnancy

Apricots can be a safe and nutritious choice in pregnancy when you eat them in moderation and in forms that fit your health needs.

A standard serving is about:

• 2–3 small fresh apricots (around ½ cup sliced: ~75 g)
• Or ¼ cup dried apricots (about 5–6 pieces: ~40 g)

Key nutrients in apricots

Apricots provide:

• Fiber – supports regular bowel movements and may help with constipation.
• Vitamin A (as beta-carotene) – supports vision, immune function, and fetal organ development.
• Vitamin C – supports immune function and iron absorption.
• Vitamin E – an antioxidant that helps protect cells from oxidative stress.
• Potassium – important for fluid balance and normal blood pressure.
• Small amounts of iron – especially in dried apricots, which can support overall iron intake.

For most pregnant people, fresh and dried apricots can fit into a balanced diet that already includes a variety of fruits, vegetables, whole grains, protein foods, and healthy fats.

Medical disclaimer: This article is for general education. It isn't a substitute for personalized medical advice, diagnosis, or treatment. Always discuss your individual nutrition needs and any symptoms with your prenatal care provider.

Are Apricots Safe During Pregnancy

In general, fresh, properly handled apricots are considered safe during pregnancy. A few details do matter, though.

Fresh apricots

Fresh apricots are safe in all trimesters when:

• You wash them well under running water to remove dirt and surface residues.
• You store them in the refrigerator after cutting.
• You avoid fruit that is very bruised, moldy, or has a fermented smell.

Dried apricots

Dried apricots are more concentrated in both natural sugars and calories. However, they are convenient and ready to eat.

• If you have gestational diabetes or insulin resistance, you may still be able to include dried fruit, but portion size and timing with meals matter. Work with your healthcare provider or dietitian.
• Many dried apricots are treated with sulfur dioxide to keep their bright orange color. People sensitive to sulfites may experience symptoms like wheezing, hives, or headaches.
• If you know you have a sulfite sensitivity or asthma, speak with your provider about whether sulfur-treated dried fruit is appropriate for you.

Inside the TPNL app, you can quickly look up fruits like apricots to see if they are safe, serving guidance, and how they fit into different pregnancy stages or conditions such as gestational diabetes.

What about apricot kernels or seeds?

You may see claims that apricot kernels are "healthy" or "high in B17." In reality, apricot kernels contain amygdalin, a compound that can convert to cyanide in the body.

Because of this:

• Apricot kernels are not recommended during pregnancy or breastfeeding.
• There is no good-quality medical evidence that apricot kernels prevent or treat any disease.

Unripe apricots and stomach upset

Very unripe, hard apricots can be harder to digest and may contribute to gas, cramping, or discomfort in some people. If you notice that unripe fruit bothers your stomach, stick with ripe, softer apricots.

If you experience new or worsening digestive symptoms, shortness of breath, rash, or swelling after eating apricots, contact your healthcare provider promptly, as these can be signs of an allergy or other medical issue.

Apricots Benefits During Pregnancy

Apricots aren't a "magic" pregnancy food, but they can be a helpful part of your overall nutrient intake and provide health benefits.

1. Digestive health and constipation

Pregnancy hormones can slow gut movement, and some iron supplements may add to constipation.

• A serving of apricots provides dietary fiber, which helps form soft, bulky stools and supports more regular bowel movements.
• Pairing apricots with fluids and other fiber-rich foods (like oats, beans, and vegetables) can be especially helpful.

2. Supporting iron intake

Dried apricots, in particular, contribute a small amount of iron.

• Iron needs are higher in pregnancy (about 27 mg/day for most pregnant adults).
• Dried apricots can complement, not replace, iron-rich foods like lean red meat, poultry, beans, lentils, and cooked shellfish.
• Eating apricots along with a plant-based iron source may be useful because vitamin C enhances non-heme iron absorption.

If you've been told you're anemic or iron-deficient, foods like apricots can support, but don't substitute for non-heme sources of iron like red meat.

We strongly recommend reviewing our anemia guide inside the app, so you have several strategies to help improve your iron levels quickly.

3. Fetal growth and development

Apricots provide beta-carotene (a form of vitamin A) and vitamin C, both important in pregnancy:

• Vitamin A (from plant sources) supports normal development of baby's eyes, lungs, heart, and immune system.
• Vitamin C aids collagen formation, which is important for skin, blood vessels, and connective tissue.

Unlike high-dose vitamin A supplements from animal sources (retinol), beta-carotene from fruits and vegetables is considered safe.

4. Fluid balance and blood pressure

Potassium in apricots supports normal fluid balance and blood pressure regulation.

• Adequate potassium intake is associated with healthier blood pressure levels.
• Swelling (edema) is common in pregnancy. Potassium-rich foods are one of many factors that can help support your body's normal fluid regulation.

5. Balanced blood sugar (as part of a meal)

Apricots contain natural sugars but also fiber, which slows absorption. When you:

• Pair a small portion of apricots with protein or fat (such as yogurt, nuts, or seeds), and the overall meal or snack tends to have a more gradual effect on blood sugar.

This may be useful for people working to keep blood sugars in the target range. But, apricots alone won't prevent or treat gestational diabetes. Your overall eating pattern, physical activity, and medical care all matter.

If you’re managing gestational diabetes or blood sugar concerns, the TPNL app includes GD-specific meal plans and a full course to help you know what to eat and support a healthy pregnancy.

Apricots during Pregnancy

Apricots can be a safe, nutrient-rich addition to your pregnancy diet when eaten in appropriate portions and prepared safely. Fresh and dried apricots provide fiber, antioxidants, and key vitamins that support digestion, immune health, and fetal development. Still, they work best as part of an overall balanced eating pattern, not as a standalone solution.

If you’re unsure whether a food is safe, how it fits into your pregnancy diet, or which nutrients matter most, the Prenatal Nutrition Library (TPNL) app offers clear, evidence-based guidance. It helps you make confident choices without second-guessing.