Are Raspberries Safe to Eat in Pregnancy?

Are Raspberries Safe to Eat in Pregnancy?

Picture of Darcey Croft
Darcey Croft

Raspberries can cause some confusion in pregnancy because of the well known Rasberry Leaf tea which should only be used in the last two weeks before your due date. This article covers the many benefits of resh and frozen raspberries at any time during pregnancy.

Raspberries are delicious and packed with many health-boosting benefits in pregnancy. The good news is you can enjoy these little berries of delight at any stage of your pregnancy. In this quick read, I’ve broken down many of the common questions you might have about eating raspberries when you’re pregnant, and what to look out for.

Are Raspberries Safe In Pregnancy?

Yes, Raspberries are completely safe during pregnancy in any trimester.

But like any fruit, fresh raspberries need to be thoroughly washed before eating them. 

Because Raspberries are grown near the ground, they may pick up environmental contaminants. And their cute bubbly curves can make it easier for pathogens and bacteria to lurk on their surface.

However, if you enjoy or crave Raspberries, washing them thoroughly is a simple way to make them safe to eat in pregnancy. Even if they are organic, homegrown or pre-washed, washing fresh fruit and veg is a good habit to get into and will give you extra peace of mind. 

How to Wash Raspberries During Pregnancy

Raspberries are extremely fragile and susceptible to spoilage, but you can extend their shelf life naturally with the right washing and storage techniques. Because raspberries break so easily, they are particularly vulnerable to natural surface moulds and microbes that attack damaged fruit. Minimise microbe growth by gently washing the raspberries in diluted vinegar, then storing them without excess moisture. Using this method, you can enjoy clean, fresh raspberries for several days after bringing them home.

  1. Make a diluted vinegar bath by combining three parts of water and one part of white vinegar in a large bowl.
  2. With clean hands, gently place the raspberries in the vinegar bath. Swish the berries around with your fingertips to loosen any dirt.
  3. Carefully lift the raspberries out of the vinegar bath and place them in a colander. Rinse the berries with cold water to remove the vinegar flavour.
  4. Drain and enjoy. 

Raspberries are a delicate and fragile fruit and don’t tend to last very long once they’re picked. For this reason, you might find yourself with mould on them faster than you’d expect. Any of the Raspberries that have mould should be discarded. It is not a good idea to eat anything with mould on, especially when you are pregnant.

If you are not eating them straight away, make sure they are stored properly. Refrigerate the raspberries in a single layer in a clean container lined with fresh paper towels. Keep the container unsealed or with a lid with a valve to allow moisture and gases to escape as the raspberries release them. If they don’t keep as long as they should, check the temperature of your fridge. 

Are Frozen Raspberries Safe When Pregnant?

Yes, they are. Frozen raspberries are safe in pregnancy.

And, super handy because you can skip the washing part and add directly to your smoothies and sauces at any time of year. The commercial freezing process kills any bacteria and pathogens which makes them a great choice in pregnancy.  

Is it Safe to Eat Cooked Raspberries? 

Absolutely. Cooked raspberries are safe for pregnant women to eat.

So if you want the sweet treat of Raspberry jam or jelly, or any Raspberry sauces on desserts there are no worries. But bear in mind that many of these products have a lot of added sugar. So if you have a choice opt for the fresh or frozen whole fruit and keep the jams and desserts to an occasional treat. 

What Benefits do Raspberries Have for Pregnant Women?

There are several benefits of eating Raspberries when you are pregnant. These include boosting your fibre intake which aids healthy bowel movements. They are a great source of vitamin C, K, E and folate (around 21mcg per 100g). Plus they are a great source of minerals, especially calcium and magnesium. And low in calories! (Source: NutritionData)

Eating raspberries in pregnancy, when washed and eaten fresh or frozen is a good way to increase your nutrient intake when having a baby. 

Is Raspberry Juice Safe in Pregnancy?

Like Raspberry fruit, the juice is just as safe.

But important to remember that pregnant women should drink only pasteurised fruit juice because of the risks of bacterial contamination. So if you are at a farmers market or offered a glass that you are not sure of, check first that it has been pasteurised. 

With Raspberry juice, you won’t reap the same fibre benefits as the whole fruit as juicing removes the pips and seeds which is where most of the fibre is found. 

Drinking fruit juice makes it easier for your body to access sugar fast. So if you have diabetes, or have been diagnosed with gestational diabetes this may cause your blood glucose levels to spike. So if you have the option, eating the whole fruit will have a slower release of sugar and should be your go-to choice.

Can Raspberries Help With Morning Sickness?


Some women report that fruit-flavoured sweets, lollipops or flavoured ice helps with nausea. Although there isn’t any evidence to back this up, many women report that it help the feelings associated with morning sickness.

Amazon sells Raspberry Preggie Pop Drops, among others, which have good reviews on helping with nausea during pregnancy, if you wanted to try them out.

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