Can Pregnant Women Eat Grapes? Benefits, Risks, and Safety Tips

The good news is, the answer is yes. Grapes are pregnancy-safe and can be a healthy and delicious addition to your pregnancy diet when consumed in moderation and with a few precautions.

Here’s what you need to know about how grapes can support your pregnancy, how often you can eat them, and what risks you should watch out for.

You may have read in other sources that there are compounds in grapes that make them unsafe to eat during pregnancy, such as resveratrol (a type of antioxidant).

Fortunately, this isn’t true. The amount of resveratrol in fresh grapes won’t hurt you or your developing baby, and there’s nothing else in grapes you have to be worried about, either.

It’s possible that the confusion around this comes from wine, which you can’t drink when you’re pregnant. However, the reason you can’t drink wine during pregnancy is that it’s alcoholic. As you probably know, alcohol consumption can cause birth defects and is completely off-limits during pregnancy.

Grapes themselves aren’t alcoholic, and again, nothing in them is harmful. In fact, many of the nutrients in them will benefit you and your baby.

Green, white, black, red, and purple grapes are all packed with nutrients that you need in your diet (whether you’re pregnant or not). Some of the most important ones include: 1 2 3 4

• Antioxidants: These protect against cancer and cell damage and boost your immune system.
• Fiber: Grapes are a good source of fiber, which can combat constipation, a common pregnancy complaint. Fiber also lowers your risk of developing preeclampsia and gestational diabetes (two serious pregnancy complications).
• Water: Don’t laugh—water is the most important nutrient of all. With their high water content (about 80%), grapes can help you keep hydrated, which, in turn, will help your body produce amniotic fluid and improve your overall well-being. 5
• Other vitamins and minerals: Grapes offer essential vitamins like Vitamin C, which promotes healthy gums, teeth, and bones. It also provides folate, which supports your baby’s growth and development and lowers the risk of birth defects affecting his brain and spine. 1 6

Can you drink grape juice during pregnancy?

Like the fruit itself, grape juice can be a good addition to your diet. However, juice is sugary, and some brands are also high in added sugars. This may cause your blood sugar levels to spike and increase your risk of developing gestational diabetes and gaining weight over time. 7

Choose unsweetened juice to avoid added sugars, and enjoy it in moderation.

Are other grape products safe during pregnancy?

By and large, other grape products, like grape jelly, jam, and raisins (dried grapes), are also safe to eat while you’re pregnant. However, get in the habit of reading their ingredients lists. Like juice, some have high amounts of sugars and additives that may not be great for you or your baby’s development.

Nutritional supplements made from grapes

All of the nutrients in grapes are safe when you consume the actual fruit, but some, such as resveratrol, are available in concentrated supplement form. Be careful about taking nutritional supplements of any type, regardless of what they’re made from.

Concentrated antioxidants and other supplements may affect fetal development. Never add a new pill or other type of supplement to your diet during pregnancy without running it by your doctor first.

While grapes offer several benefits, they’re not perfect (no food is), and you should keep a few things in mind when you eat them.

Most importantly, grapes are known to sometimes have high levels of pesticides, which can cause miscarriage and birth defects. 8 9 Always wash grapes thoroughly before eating them to remove any potential residue.

Consider opting for certified organic grapes for added peace of mind, but wash those as well, just in case.

Other potential risks

Other than pesticides, be mindful of:

• Sugar content: Even in their natural form, grapes are relatively high in sugars. 10 If you have gestational diabetes or are at risk for it, monitor your sugar intake and consult your doctor about how much is right for you. Moderation is key to maintaining healthy blood sugar levels.
• Digestive issues: Grapes can cause gas. 11 This isn’t usually a big deal, but if you have certain digestive issues like fructose intolerance, you may need to limit your intake to avoid bloating, constipation, abdominal pain, and diarrhea. 12
• Allergy: It probably goes without saying, but if you have an allergy to grapes, you should avoid them to prevent allergic reactions.

Talk to your doctor if you have any concerns about including grapes in your diet or experience any discomfort after eating them.

Always wash your grapes (and other fruits and veggies) under running water, whether they’re organic or not. This removes dirt, debris, pesticide residue, and harmful parasites like toxoplasma that can make you unwell and potentially cause birth defects. 14

To make the most of grapes during pregnancy, opt for fresh, ripe ones over processed grape products with added sugars or artificial ingredients.

Remember to eat in moderation. A small bowl of grapes (or about half a cup) is generally considered a reasonable portion.

You can eat them by themselves or combine them with other foods to round out their nutritional profile. Try adding grapes to: 15 16

• Salads
• Yogurt
• Oatmeal
• Skewers with cheese cubes (make sure they’re pasteurized)
• Smoothies

It’s a good idea to keep track of your pregnancy diet in your journal or pregnancy tracker app. This will be especially helpful if your doctor has questions about what you’ve been eating at any point.

As you know now, grapes are safe to eat, but the same can’t be said for all fruits and juices when you’re pregnant. You’ll want to steer clear of these options to avoid putting you and your baby’s health at risk:

• Unripe papaya: Green-skinned papayas contain a type of latex that may trigger uterine contractions and send you into early labor. It can also weaken the membranes protecting your developing baby. 17
• Bruised or precut fruit: Harmful bacteria can move from the outside to the inside of the fruit if they’re bruised. The same goes for fruit that you bought precut, since microbes (or pesticides) could have been introduced to it during the cutting process, and you might not be able to get rid of them even if you wash the fruit thoroughly. 1 18
• Unpasteurized or untreated juice: Similarly, you have a higher chance of exposure to bacteria if you grab fresh-squeezed juice from a farmer’s market or juice bar. 19 Stick to pasteurized (heat-treated) products for the duration of your pregnancy.
• Raw sprouts: You’re at risk of contracting harmful bacteria that could lead to foodborne illnesses if you eat raw or undercooked mung beans, clover, radish, and alfalfa sprouts. 20

Grapes can be a great addition to your diet when enjoyed in moderation and with proper precautions. Remember to wash them thoroughly, monitor your sugar intake, and listen to your body’s signals.

As always, consult with your doctor if you have any specific concerns or questions about incorporating grapes into your pregnancy meal plan.