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A Quick Note First
Every pregnancy is different. This guide covers general food information. Your doctor or dietitian knows your health, weight gain and any allergies, so check with them before changing your diet.
What Almonds and Walnuts Give You
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| Per 30 g (a small handful) | Almonds | Walnuts |
|---|---|---|
| Calories | about 175 kcal | about 195 kcal |
| Protein | about 6 g | about 4.5 g |
| Fibre | about 3.7 g | about 2 g |
| Notable nutrients | Vitamin E, magnesium, calcium | Plant omega-3 (ALA), about 2.7 g |
Values from USDA FoodData Central.
- Protein and healthy fats help you feel full between meals.
- Fibre helps with constipation, which is common in pregnancy.
- Walnut omega-3 is the plant form (ALA). It does not replace the DHA your doctor may suggest, but it adds to a healthy fat intake.
How Many a Day
Many dietitians suggest a small handful of nuts a day in total, roughly 20 to 30 g. For example:
- 5 to 7 almonds in the morning, and
- 2 to 3 walnut halves later in the day.
Nuts are high in calories, so more is not better, especially if you are watching weight gain.
Soaked or Raw?
Both are fine. Soaked almonds are softer and easier to chew, and many people find them easier on the stomach. Soak them overnight and peel if you like. Walnuts can be eaten as they are or soaked for a few hours.
When to Be Careful
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- Nut allergy: if you or your family have a history of nut allergy, ask your doctor first.
- Gestational diabetes: nuts are low in sugar, but keep portions in check and follow your diet plan.
- Heartburn: eat nuts earlier in the day rather than at bedtime if they bother you.
Good Ways to Eat Them
- Soaked almonds with a glass of milk in the morning.
- Chopped walnuts on poha, upma, curd or oats.
- A small bowl of almonds and walnuts as an evening snack.
Where to Buy
California almonds and walnut giri. For the full list, see best dry fruits for pregnancy and anjeer during pregnancy.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 10 October 2026
- Last reviewed and updated on 10 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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