Can I Eat Nuts When Pregnant?

Yes — all nuts are safe to eat during pregnancy. In fact, nuts are one of the most nutritious snacks you can choose when you are expecting. They are packed with healthy fats, protein, fibre, and key minerals, and there is no NHS guidance advising pregnant women to avoid them — including peanuts, which were previously a source of confusion.

Quick Answer

Nuts in pregnancy: Yes — all nuts are safe, including peanuts

You can eat any type of nut during pregnancy unless you have a personal nut allergy. Previous NHS guidance suggested avoiding peanuts if there was a family history of allergy, but this advice was updated and the NHS no longer recommends avoidance. Nuts are a nutritious and satisfying snack throughout pregnancy.

Are Nuts Safe in Pregnancy?

The one exception applies to you personally: if you have a known allergy to any nut, you should of course avoid that nut as you would at any other time. Pregnancy does not change your own allergy risk.

What about peanuts? Until around 2009, UK guidance suggested that women with a family history of allergies should avoid peanuts during pregnancy to reduce the risk of their child developing a peanut allergy. This advice has since been reversed. The NHS now says there is no clear evidence that eating peanuts during pregnancy increases the risk of your child developing a peanut allergy, and you do not need to avoid them unless you are allergic yourself.

NHS Guidance on Nuts in Pregnancy

Nuts do not appear on the NHS list of foods to avoid in pregnancy. The guidance to avoid peanuts was withdrawn after research did not support the original concern. If you are uncertain about anything specific to your own circumstances — for example, if you have a family history of severe allergies — speak to your midwife or GP.

Nutritional Benefits of Nuts in Pregnancy

• Healthy fats. Walnuts are one of the best plant-based sources of omega-3 fatty acids, which support your baby's brain and eye development.
• Protein. Nuts provide plant-based protein that supports your baby's growth and your own tissue repair.
• Folate. Many nuts, including peanuts and almonds, contain folate, which is important for neural tube development — particularly in the first trimester.
• Iron. Nuts such as almonds and cashews contain iron, which supports your increased blood volume and helps prevent anaemia.
• Magnesium. Cashews and almonds are good sources of magnesium, which supports muscle function and bone development.
• Calcium. Almonds provide a useful amount of calcium, which is important for your baby's bones and teeth.
• Zinc. Nuts contain zinc, which supports immune function and cell growth.
• Brazil nuts and selenium. Brazil nuts are exceptionally high in selenium — a couple a day provides more than enough. Avoid eating large handfuls regularly, as very high selenium intake can be harmful.

Practical Tips for Eating Nuts in Pregnancy

• Keep a small portion handy as a snack. A small handful of mixed nuts is a satisfying, nutrient-dense snack that can help manage hunger between meals without causing blood sugar spikes.
• Pair with fruit. Nuts and dried fruit or fresh fruit make a balanced snack with both healthy fats and natural sugars.
• Go easy on salted or flavoured nuts. Heavily salted nuts can contribute to excess sodium intake. Unsalted or lightly salted versions are a better everyday choice.
• Nut butters count too. Peanut butter, almond butter, and other nut butters are safe in pregnancy. Choose varieties without added palm oil or excess sugar where possible.
• Store nuts properly. Nuts can go rancid if stored in warm or humid conditions. Keep them in a cool, dry place and check they smell fresh before eating.
• Limit Brazil nuts. Two or three Brazil nuts a day is plenty given their very high selenium content.

Frequently Asked Questions

Yes — peanuts are safe to eat during pregnancy. The NHS no longer recommends avoiding peanuts during pregnancy, even if there is a family history of allergies. You only need to avoid peanuts if you yourself are allergic to them.

Are nuts a good snack in pregnancy?

Yes — nuts are one of the most nutritious snacks available during pregnancy. They provide healthy fats, protein, fibre, and key vitamins and minerals including folate, iron, magnesium, and zinc. A small handful of unsalted mixed nuts makes an excellent between-meal snack.

Is nut butter safe in pregnancy?

Yes — peanut butter and other nut butters are safe to eat during pregnancy. They are a convenient source of protein and healthy fats. Choose varieties with minimal additives and no added sugar where possible, and enjoy them in sensible portions as part of a balanced diet.

This article is for informational purposes only and does not constitute medical advice. Speak to your midwife or GP if you have personal concerns about your diet during pregnancy.

Last reviewed: June 2026

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• Foods to Avoid in Pregnancy
• Pregnancy Vitamins
• Healthy Diet in Pregnancy