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Kurma Online
October 25, 2025

How Expectant Mothers Benefit from Eating Dates

Kedai Kurma

Introduction

Pregnancy raises your need for some nutrients, and many mothers look for snacks that are filling and easy to keep at hand. Dates are an old favourite for this in Middle Eastern and Asian homes, and in Malaysia many families give them to women in the last weeks before birth.

The link between Dates and Pregnancy has been studied in a small number of clinical trials, mostly on labour. Some results are encouraging, but reviewers rate the evidence as weak, and the nutrition story is more modest than many articles suggest.

This article covers what dates contain, what the studies on pregnancy and labour actually found, and how many dates the studies used.

This article is general information, not medical advice. Talk to your midwife or doctor before changing your diet in pregnancy, especially if you have gestational diabetes or high blood pressure.

What is in 100 g of dates

Dates are energy-dense: most of their weight is sugar. The figures below are from USDA FoodData Central for Medjool and Deglet Noor dates.

Per 100 grams, dates contain about:

  • 277–282 calories

  • 75 grams of carbohydrate, of which 63–67 g is sugar

  • 6.7–8 grams of fibre

  • 2 grams of protein

  • Potassium (656–696 mg), magnesium (43–54 mg), calcium (39–64 mg) and iron (about 1 mg)

  • Vitamin B6 (0.17–0.25 mg) and folate (15–19 micrograms)

  • Phenolic compounds, mainly phenolic acids, and a flavonoid (a quercetin derivative), according to a 2009 analysis of Medjool and Hallawi dates

Set against what a pregnant woman needs, some of these amounts are useful and some are small. Potassium and fibre are worth having. Iron, calcium and folate are low, so dates do not replace iron-rich foods or the folic acid supplement the NHS recommends.


Piarom dates

Dates in the second trimester

The second trimester is often described as the easiest phase of pregnancy. Energy levels usually rebound, morning sickness fades, and appetite returns. However, this stage also brings rapid fetal development, so nutritional requirements increase.

Energy

Dates supply energy from natural sugars: in Medjool, mostly glucose and fructose, and in Deglet Noor, also a good share of sucrose (USDA). A 2011 study in Nutrition Journal measured glycemic index values of about 44 to 55 for five date varieties in healthy adults and people with type 2 diabetes, which is in the low range. The sugar is absorbed more slowly than pure glucose, but it is still sugar, and the portion still counts.

Constipation

Constipation is common in pregnancy. The NHS says hormonal changes can cause it early on, and that iron supplements can make it worse. Its advice is to eat foods high in fibre, including fruit, drink plenty of water and other fluids, and exercise regularly (NHS constipation). Dates have 6.7–8 g of fibre per 100 g, so a few a day add to your fibre. No study has tested a set number of dates for constipation in pregnancy.

Iron and anaemia

The NHS says that in pregnancy, iron deficiency anaemia is most often caused by a lack of iron in the diet. Dates have only about 0.9–1.0 mg of iron per 100 g and almost no vitamin C (USDA), against an NHS figure of 14.8 mg of iron a day for women aged 19 to 49. Their folate is also low, 15–19 micrograms per 100 g, while the NHS recommends a 400 microgram folic acid supplement daily until 12 weeks of pregnancy. If you are low in iron, follow your midwife's advice on tablets.

Calcium, magnesium and cramp

Dates have 39–64 mg of calcium per 100 g, against the NHS figure of 700 mg a day for adults, so they add little for bones. Leg cramp is common in pregnancy. The NHS advice on cramp is regular gentle exercise, especially ankle and leg movements, and it does not name a food.

A soft, moderately sweet variety such as kurma mariami aa makes an easy snack between meals.

Dates in the third trimester

Most of the research on dates and pregnancy looks at the last four weeks and at labour.

What the labour study found

The study most articles quote is Al-Kuran and colleagues (2011) in the Journal of Obstetrics and Gynaecology. It compared 69 women in Jordan who ate six dates a day for four weeks before their due date with 45 women who ate none. Women who ate dates had more cervical dilation on admission (3.52 cm against 2.02 cm), and fewer needed prostin or oxytocin to start or speed up labour (28% against 47%). The early, latent phase of labour was shorter, 510 minutes against 906. The study was not randomised, and the authors said a randomised trial was needed.

You will often read that dates act on oxytocin receptors in the uterus. We could not find a study in pregnant women that shows how dates might work, so treat that explanation as unproven.

Eating in early labour

The NHS says that at the beginning of labour you can drink fluids and have a snack if you feel like it. A few dates are one option. The 2024 review below found shorter labour when women ate dates during labour, but with weak evidence, so ask your midwife what suits you.

Swelling and blood pressure

Some swelling in the legs, ankles, feet and fingers is normal in pregnancy, but the NHS says a sudden increase in swelling of the face, hands or feet can be a sign of pre-eclampsia, a condition that causes high blood pressure and needs checking by your midwife or doctor. Potassium helps control the balance of fluids in the body (NHS), but no food prevents pre-eclampsia, and dates are not a treatment for blood pressure.

Calories and portions

Dates can stand in for a processed sweet, but they are not low in calories. One pitted Medjool weighs about 24 g and one Deglet Noor about 7.1 g (USDA). Six Medjool come to roughly 144 g and 400 kcal, while six Deglet Noor are about 43 g and 120 kcal.

A chewy, semi-dry date such as kurma tangkai is less sticky than the soft kinds.

What the research says overall

Two published sources carry most of the weight.

  • Al-Kuran and colleagues, Jordan University of Science and Technology (2011): a prospective study of 114 women. Six dates a day for four weeks before the due date was linked to more dilation on admission, more spontaneous labour (96% against 79%) and less use of prostin or oxytocin.

  • Salajegheh and colleagues (2024): a systematic review and meta-analysis of 48 studies. Eating dates in late pregnancy was linked to shorter labour (except the second stage), less need for induction, higher Bishop scores and more spontaneous vaginal births. Postpartum, it was linked to more breast milk and less bleeding. The authors rated the overall evidence as unacceptable, found a high risk of bias in most studies, and noted that safety was recorded in only four trials.

So the research is promising but not settled. The NHS page on inducing labour says there is no evidence that certain foods or drinks trigger labour, and that induction will be offered if labour has not started by 41 weeks. Dates are not a substitute for that advice.

How to eat dates sensibly

While dates are nutrient-dense, they are also calorie-rich. Moderation is essential, especially for women monitoring weight or blood-sugar levels.

How many dates

There is no official recommendation. The number usually quoted, six dates a day from about 36 weeks, comes from the Al-Kuran study. If you have gestational diabetes, which the NHS describes as high blood sugar that develops during pregnancy, ask your diabetes team before eating dates every day.



Easy ways to eat dates

  • Blend dates into a smoothie with milk, banana or oats for a quick breakfast.

  • Stuff them with almonds or nut butter for some protein.

  • Roll dates, oats and seeds into small balls to carry with you.

  • Use puréed dates in place of some of the sugar in muffins or bread.

  • Chop a few over porridge or yoghurt.

Mood and sleep

Pregnancy can affect mood and sleep. Claims that the sugar in dates raises serotonin, or that their magnesium eases anxiety and brings better sleep, are not backed by studies in pregnant women. The NHS says that later in pregnancy you may feel tired because of the extra weight you are carrying, and that you should get plenty of rest.

After the birth

New mothers need easy food, especially if they are breastfeeding. Dates are simple to keep by the bed or in a bag.

  • Iron: dates have about 1 mg per 100 g, too little to replace iron lost at birth. Follow your midwife's advice if you were anaemic.

  • Constipation: the NHS says constipation is common after giving birth and suggests more fibre and plenty of fluids.

  • Breast milk: a small 2021 trial in Thailand gave 25 breastfeeding mothers 10 dates a day for four weeks and measured 23% more milk by week 4 than at the start, with more milk than the 23 mothers who ate none. Infant weight-for-age did not differ. It is one small study.

Dates are a convenient snack after the birth rather than a recovery treatment. There is no evidence that eating them in pregnancy changes long-term health for mother or child.

Points to watch

A few practical points:

  • Gestational diabetes: ask your diabetes team about portions and check your blood sugar as they advise.

  • Wind and bloating: the NHS lists dried fruit among foods that can cause wind, so start with a few.

  • Keep dates sealed in an airtight container, away from humidity.

  • Skip dates with sugar crystals on the skin or a very dry surface.

Plain, unprocessed dates without added syrup are the simplest choice.

Choosing and storing dates

With many varieties available, quality makes a difference in taste and nutrient retention.

When choosing dates:

  • Look for plump, glossy skins without cracks.

  • Avoid dates with artificial shine or added syrup.

  • Buy from reputable sellers specializing in fresh harvests.

Store dates in cool, dry conditions. They keep longer in the fridge.

Dates in Islamic tradition

Dates have a special place in Islamic tradition around childbirth because of the story of Maryam (Mary) in the Qur’an. In Surah Maryam, "the pains of labour drove her to the trunk of a palm tree," and she was told: "shake the trunk of this palm tree towards you, it will drop fresh, ripe dates upon you" (Qur’an 19:23–26, The Clear Quran translation). For many Muslim families this is why dates are offered to women near their due date. It is a story of comfort and provision, not a medical claim.

The modern studies above are a separate question, and they are the ones to weigh when deciding how many dates to eat.

Foods to pair with dates

Dates go well with:

  • Nuts, for some fat and protein alongside the sugar.

  • Milk or yoghurt, which the NHS says are important in pregnancy because they contain calcium.

  • Wholegrain oats or cereals, for more fibre.

  • For iron: the NHS says large amounts of tea, coffee and milk make iron harder to absorb, so keep those apart from iron-rich meals and iron tablets.

Treat dates as one fruit in a varied diet, not as a supplement.

Common questions

  • Do dates make you put on weight? Only if the extra calories add up. Six Medjool are about 400 kcal, so count them like any snack.

  • Can dates bring on labour early? We do not know. The 2024 review found that eating dates in late pregnancy was linked to a shorter pregnancy overall, and safety was reported in only four trials. The main study started at about 36 weeks. Do not start earlier without asking your midwife.

  • Is Deglet Noor less sugary? Per 100 g, Deglet Noor (63.4 g sugar) and Medjool (66.5 g) are close (USDA). Deglet Noor dates are smaller, so each one carries less sugar.

Traditional recipes with dates

Many cultures integrate dates into traditional pregnancy dishes.

  • Date milk, from the Middle East: dates blended with warm milk as an evening drink.

  • Date ladoo, from India: balls of dates, ghee and nuts, often made for mothers after childbirth.

  • Tagine with dates, from North Africa: a savoury-sweet stew.

All three are rich, so a small serving goes a long way.

Conclusion

Dates and Pregnancy have a long tradition together, and a modest body of research. Dates give energy, fibre and potassium, but little iron, calcium or folate.

The labour studies, led by a 2011 trial of six dates a day from about 36 weeks, found more dilation and less induction, and a 2024 review found similar results but rated the evidence as weak. Small trials also link dates after birth to more breast milk.

If you enjoy them, a few dates a day fit a normal pregnancy diet. Count the calories, check with your diabetes team if you have gestational diabetes, and follow the plan your midwife gives you for labour.

References