Pregnancy turns you into a bit of nutrient vacuum, you suddenly need more of everything! Yes, we are taking about 350 - 400 extra calories per day in the second and third trimester, double the iron, 50% more folate, extra vitamin C and at least 30 grams of fiber. Consuming fruits is one of the simplest ways to hit those numbers without forcing another plate of meat or spinach. Here are the absolute best and safe fruits to consume when you are pregnant.
1. Apple
Nutritional Values (per 100 g):
- Energy: 52 kcal
- Fiber: 2.4 g
- Vitamin C: 4.6 mg
- Potassium: 107 mg
- Water content: 86%
One medium apple gives 4 to 5 grams of fiber, half of which is pectin, the soluble fiber that prevents emptying stomachs fastly and softens stool. UK based clinical studies that followed thousands of moms who ate apples a few times a week while pregnant had kids with noticeable rates of asthma, they saw about 2 to 25% drop.
2. Bananas
Nutritional Values (per 100 g):
- Energy: 89 kcal
- Vitamin B6: 0.4 mg
- Potassium: 358 mg
- Magnesium: 27 mg
Bananas are life saviors. The vitamin B6 in one banana is enough to calm nausea for a lot of women, it showed improvement in 60-70% women. They are also loaded with potassium, helps improve electrolyte imbalance and reduces muscle cramps, with a good effect on 60% of women. Bananas have a very low glycemic index, consuming it makes the blood glucose level stable.
3. Oranges
Nutritional Values (per 100 g):
- Vitamin C: 53 mg
- Folate: 30 µg
- Fiber: 2.2 g
- Water: 87%
Citrus fruits such as oranges, mosambi were pure vitamin C bombs. One big orange covers pretty much your entire day's Vitamin C needs while pregnant. The extra Vitamin C intake helps your body absorb (4X) all the irons from your food, reducing the risk of anemia (affects 35–75% of pregnant women globally). Citrus folate supports the neural tube formation in the first 28 days of pregnancy. This is very important because neural tube formation affects 1 in 1000 pregnancies.
4. Berries
Nutritional Values (per 100 g):
- Vitamin C: 59 mg
- Fiber: 2–3 g
- Antioxidants: > 1500 ORAC units
- GI: 25 (very low)
Berries are antioxidant superstars. Pregnancy dramatically increases oxidative stress (40 - 70% higher), and antioxidants in berries fight that hard. These berries also have a low-glycemic index, so if you end with gestational diabetes (which affects around 10–18% of women), you can still eat them.
5. Avocado
Nutritional Values (per 100 g):
- Healthy fats: 15 g
- Folate: 81 µg
- Potassium: 485 mg
- Vitamin E: 2 mg
Avocados are pure brain food for babies. 60% of the brain is built from that fat. Monounsaturated fats in avocados support brain and neural tissue development. They got more potassium than bananas which helps control your blood pressure and reduce the risk of preeclampsia. Avocado based folate contributes 600 µg/day during pregnancy.
6. Mangoes
Nutritional Values (per 100 g):
- Vitamin A: 54 µg
- Vitamin C: 36.4 mg
- Fiber: 1.6 g
- Antioxidants: High carotenoid
Mangoes are perfect when you are pregnant. Mangoes provide vitamin A which is essential for fetal organ development (eyes, heart and organs). Mango intake must be moderate because excess Vitamin A can be toxic. Vitamin C also contributes to collagen formation, fetal bones, skin and connective tissues.
7. Pomegranate
Nutritional Values (per 100 g):
- Iron: 0.3 mg
- Vitamin K: 16.4 µg
- Folate: 38 µg
- Antioxidants: > 3000 ORAC units
The antioxidants in pomegranate (punicalagins) are three times stronger than green tea, they help with control blood flow, it is important because when pregnancy blood volume jumps 30 to 50%. Also pomegranate also sneaks in little iron and folate. Vitamin K and folate are important for skeletal development and brain development. They are not high in iron, but they enhance the absorption of iron and reduce anemia.
8. Grapes
Nutritional Values (per 100 g):
- Vitamin K: 14.6 µg
- Potassium: 191 mg
- Resveratrol: Antioxidant
- Fiber: 0.9 g
Graphes, especially graphs seeds, have high resveratrol (RSV). RSV supports cardiovascular function and maternal blood circulation which is known to increase 30-50% during pregnancy. This fruit also contains polyphenols that protect blood vessels from oxidative damage.
9. Guava
Nutritional Values (per 100 g):
- Vitamin C: 228 mg
- Fiber: 5 g
- Folate: 49 µg
- Potassium: 417 mg
One medium guava (100 - 120 grams) contains 250 - 300 mg of vitamin C. That's 4X what an orange gives you. Guava is also one of the few fruits that has a decent lycopene. Also it is rich in 5 - 7 grams per fruit with a perfect mix of soluble and insoluble fiber. Guava also has 50 µg of folate and 400+ mg potassium.
10. Pears
Nutritional Values (per 100 g):
- Fiber: 3.1 g
- Vitamin C: 4.3 mg
- Potassium: 116 mg
- Water: 84%
Pears are 84-85% water, they can help you stay hydrated. One medium pear gives you 5-6 grams of fiber and a big chunk of pectin. They not only prevent constipation but also feed your good bacterial growth. They are gentle on the stomach, low in acid and low glycemic index. Pears are also naturally high in copper (10-15% of your daily needs). Which helps for baby’s connective tissue and blood tissue formation.
How much fruit should you eat?
2 - 4 servings per day is a sweet spot (one medium fruit or one cup chopped fruit = one serving). Pair the fruits with some natural protein or fat so your blood glucose won't spike immediately. There you go! Nature’s vitamins and minerals that actually taste good. Which fruit are you eating first!