Can You Eat Cashews During Pregnancy? – Find Out If It’s Safe or Not!

Yes, cashews are safe during pregnancy and offer great benefits like healthy fats. They are rich in magnesium, which supports bone health. Consuming cashews can boost energy levels. Cashews are technically seeds, not nuts.

Key benefits of eating cashews while pregnant:

Iron: Rich in iron which may help support increased blood production
Magnesium: High in magnesium that could aid in reducing leg cramps
Protein: Provides protein which might assist in fetal tissue development
Healthy Fats: Contains healthy fats that can support brain development in the baby
Fiber: May assist in improving digestion and preventing constipation when consumed regularly

Safety Tip: If you’re wondering if a food is safe to eat while pregnant, it’s best to consult with an OB-GYN or registered dietician who specializes in pregnancy. “Most foods are safe to consume during pregnancy and it’s smart to enjoy a variety of foods to get the most nutrients,” says Largeman-Roth.

Nutritional Benefits of Cashews During Pregnancy

While Cashews are naturally low in sugar, they are rich in healthy fats and provide essential vitamins and minerals.

What’s more, they support heart health with beneficial antioxidants.

Cashews are nutrient-dense, making them an ideal pregnancy snack. Below is a breakdown of their key nutritional values:

Nutrient	Amount per 100g
Total Fat	44 g
Protein	18 g
Carbohydrates	30 g
Fiber	3.3 g
Iron	6.68 mg
Magnesium	292 mg
Phosphorus	593 mg
Zinc	5.78 mg
Vitamin K	34.1 mcg
Vitamin B6	0.417 mg

How Much Cashews is Safe to Eat During Pregnancy?

During pregnancy, it’s recommended to consume about 28 grams of cashews per day, which is roughly equivalent to a small handful or 15-20 cashews. This amount provides essential nutrients, making it a healthy choice. You can start incorporating cashews into your diet at any stage of pregnancy, but it’s best to maintain a consistent intake throughout all trimesters.

Possible Side Effects of Eating Cashews During Pregnancy

While Cashews are generally safe, there are some risks to keep in mind:

Allergy Risk: Eating cashews may trigger allergic reactions like itching, swelling, or difficulty breathing in sensitive individuals.
Weight Gain: High-calorie content in cashews can contribute to excessive weight gain if consumed in large amounts during pregnancy.
Digestive Issues: Overeating cashews might lead to bloating, gas, or diarrhea due to their high fiber and fat content.
Sodium Intake: Salted cashews can increase sodium levels, potentially affecting blood pressure and kidney function.
Oxalate Content: Cashews contain oxalates, which may contribute to kidney stone formation in susceptible individuals.

Good Alternatives to Cashews During Pregnancy

Cashews are a great source of healthy fats, protein, and essential vitamins, but not everyone may want to consume them. Whether you’re looking for allergen-free options or variety in your diet, here are some reasons why you may need an alternative:

Nut allergy concerns
Prefer a different texture
Need more dietary variety
Digestive issues with nuts

Pregnancy-Friendly Alternatives

Here are some nutrient-dense, pregnancy-safe alternatives that provide protein, fiber, healthy fats, essential vitamins without allergen concerns:

Alternative	Key Benefits	Best Way to Eat It
Almonds	Rich in vitamin E, protein	Toast or add to salads
Chia Seeds	High in omega-3, fiber	Mix in smoothies or yogurt
Sunflower Seeds	Rich in vitamin E, magnesium	Eat raw or sprinkle on dishes
Pumpkin Seeds	High in zinc, protein	Roast or add to cereals
Walnuts	Rich in omega-3, antioxidants	Add to baked goods

If you’re avoiding Cashews due to allergies, opt for Chia Seeds or Sunflower Seeds, as they have a higher fiber content and provide similar benefits.

Choose the one that best suits your needs, and enjoy a balanced diet for you and your baby!

Learn about other food items, whether they are safe or not:

Frequently Asked Questions

1. Can I eat cashews during the first trimester of pregnancy?

Yes, you can eat cashews during the first trimester. They’re a good source of healthy fats, protein, and essential vitamins. Eating them in moderation can help support your energy needs and nutritional requirements early in pregnancy. Always choose unsalted varieties to avoid excess sodium.

2. Can I eat cashews during the second trimester of pregnancy?

Yes, eating cashews in the second trimester is safe and beneficial. They provide essential nutrients like magnesium and iron, which help support your baby’s growth and development. Including cashews as part of a balanced diet can also help maintain your energy levels. Just keep portion sizes moderate.

3. Can I eat cashews during the third trimester of pregnancy?

Yes, cashews are safe to eat during the third trimester. They can help boost your intake of important nutrients such as copper, which supports your baby’s cardiovascular system. Enjoy them as a healthy snack or add them to meals, but remember to avoid excessive consumption to manage weight gain.

4. What are some common myths about cashews and pregnancy?

One common myth is that cashews cause allergies in babies. While it’s possible for babies to develop allergies, eating cashews during pregnancy doesn’t increase the risk. Another myth is that cashews cause excessive weight gain; in reality, they can be part of a balanced diet when eaten in moderation.

5. Is cashews healthy for pregnancy?

Yes, cashews are healthy for pregnancy. They’re rich in healthy fats, protein, and essential vitamins and minerals like magnesium and zinc. These nutrients support both maternal health and fetal development. Eating them in moderation can help meet nutritional needs without adding unnecessary calories.

6. What types of cashews are safe during pregnancy?

The safest types of cashews during pregnancy are unsalted, roasted, or raw varieties. Avoid flavored or salted options that can contribute to excess sodium intake. Always ensure they’re stored properly to prevent spoilage, and enjoy them as part of a varied diet.

7. Can you eat raw cashews while pregnant?

Yes, you can eat raw cashews while pregnant, but ensure they’re high-quality and fresh to avoid any risk of foodborne illness. Raw cashews contain beneficial nutrients like healthy fats and vitamins. However, some people prefer roasted cashews for their taste and reduced potential for bacteria.

⚠️ Medical Disclaimer: This website contains general information about conception, pregnancy, pregnancy products and parenting. The information is not complete or comprehensive. You should not rely on the information on this website as an alternative to medical advice from your doctor or healthcare provider. Nothing contained on this web site should be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly.