Can I Eat Cinnamon Applesauce While Pregnant?

Eating cinnamon applesauce during pregnancy is generally considered safe and healthy in moderation. Cinnamon and applesauce contain nutrients that can benefit both mom and baby. However, as with any food, there are some important guidelines to follow. This comprehensive article will cover everything you need to know about eating cinnamon applesauce while pregnant.

Key Takeaways:

  • Cinnamon and applesauce contain fiber, vitamins, minerals that support pregnancy health.
  • Limit cinnamon intake to recommended levels – excess may be unsafe.
  • Choose unsweetened applesauce and add cinnamon yourself to control amount.
  • Avoid poorly washed produce and unpasteurized cider – risk of illness.
  • Talk to your doctor about any special dietary needs or restrictions.
  • Practice moderation and variety for balanced nutrition.

Nutritional Benefits of Cinnamon and Applesauce

Cinnamon and apples are nutritious foods that can be beneficial parts of a healthy pregnancy diet. Here are some of the key nutrients they provide:


Getting enough fiber is important during pregnancy to help prevent constipation and promote digestive health.

  • 1 small apple with skin contains about 3.6 grams of fiber.
  • 1/2 cup of unsweetened applesauce contains 2 grams of fiber.
  • 1 teaspoon of ground cinnamon has 1.1 grams of fiber.

Vitamin C

Vitamin C supports immune function and helps with iron absorption. It also aids collagen production needed for growing fetuses.

  • 1 small apple contains 9.5 mg vitamin C.
  • 1/2 cup unsweetened applesauce has 16.3 mg vitamin C.

Vitamin A

Vitamin A supports eye and immune health for moms and babies. It’s important for lung development.

  • 1 small apple has 54 IU vitamin A.
  • 1/2 cup applesauce contains 38 IU.

Vitamin K

Vitamin K is necessary for proper blood clotting and bone development in babies.

  • Apples contain about 2.2 mcg vitamin K.
  • Cinnamon has 31.2 mcg per teaspoon.


Manganese helps form bones and metabolize nutrients. It also assists with blood clotting.

  • Apples contain 0.064 mg manganese.
  • Cinnamon has 0.286 mg per teaspoon.


Apples and cinnamon are high in polyphenols that have antioxidant and anti-inflammatory effects.


Apples and applesauce provide carbs for energy.

  • 1 small apple has 19 grams carbs.
  • 1/2 cup unsweetened applesauce has 15 grams carbs.


The high water content in apples and applesauce can help meet increased fluid needs during pregnancy.

  • 1 small apple is 85% water.
  • Applesauce is 87% water.

Is Cinnamon Safe During Pregnancy?

Cinnamon is considered safe for pregnant women in amounts commonly used for cooking and baking. But large doses may be potentially toxic.

Here are cinnamon safety guidelines while pregnant:

  • Limit to 1-2 teaspoons (2-4 grams) per day.
  • Taking cinnamon supplements or extracts is not recommended.
  • Stick to food-grade cinnamon like Ceylon or Cassia. Avoid essential oils.
  • Watch for side effects like mouth sores, low blood sugar, liver damage.
  • Talk to your doctor before regularly consuming large amounts.
  • Completely avoid cinnamon if you have a liver disorder.

The safest way to consume cinnamon during pregnancy is by sprinkling small amounts on oatmeal, toast, yogurt, baked goods, etc.

Using cinnamon in moderation to flavor applesauce is generally considered safe. But it’s best to add it yourself rather than buying pre-flavored cinnamon applesauce which may contain excess amounts.

Choosing Healthy Applesauce When Pregnant

Not all applesauce is created equal. Here are some tips for selecting healthy options:

  • Pick unsweetened. Sweetened applesauce contains added sugar which provides empty calories.
  • Check the ingredients. Choose varieties with just apples and vitamin C – avoid added colors, flavors and preservatives.
  • Buy organic. Non-organic apples may have pesticide residue even after washing. Organic is ideal.
  • Stick to pasteurized. Unpasteurized cider and applesauce carry risks of bacterial illness.
  • Make your own. Homemade unsweetened applesauce lets you control ingredients.
  • Enjoy variety. Try mixing different types of apples like Fuji, Gala, Honeycrisp.

Adding a sprinkle of cinnamon to plain unsweetened applesauce makes a simple pregnancy-safe snack. Just be mindful of portion sizes.

Potential Risks and Precautions

While cinnamon applesauce is generally healthy during pregnancy, there are a few potential risks and precautions to keep in mind:

Foodborne Illness

Pregnant women are at higher risk for food poisoning. To reduce risk:

  • Thoroughly wash apples before making applesauce.
  • Use pasteurized cider/applesauce or cook homemade applesauce.
  • Avoid premixed cinnamon applesauce that could contain bacteria.
  • Heat leftover applesauce before eating.


Allergies to cinnamon or apples are rare but possible. Discontinue use if any reactions occur.

Drug Interactions

Cinnamon may potentially interact with medications for diabetes, blood clotting, heart conditions. Check with your doctor.

Gestational Diabetes

Excess sugar intake can be problematic for gestational diabetes. Monitor blood sugar response with医生.


Acidic foods like apples may aggravate pregnancy heartburn. Avoid if you experience discomfort.

Food Aversions/Cravings

Don’t force yourself to eat cinnamon applesauce if you have an aversion. But do satisfy healthy cravings in moderation.

Healthy Eating Guidelines While Pregnant

Along with cinnamon applesauce, focus on eating a balanced diet during pregnancy that includes:

Lean Proteins

Fish, poultry, eggs, beans, nuts, seeds.

Whole Grains

Oatmeal, whole wheat bread, brown rice, quinoa.

Dairy Products

Milk, yogurt, cheese, calcium-fortified alternatives.

Fresh Fruits and Vegetables

Variety of colors and types. Wash thoroughly.

Healthy Fats

Olive oil, avocados, nuts, seeds.


Water, milk, juice. Limit caffeine.

Folate, Iron, Calcium

From foods or supplements as recommended by your doctor.

Practice moderation, eat regular meals and snacks, take prenatals, and avoid alcohol, raw fish, and unpasteurized products. Consulting with a registered dietitian can also help ensure you meet increased nutritional needs during pregnancy.

Frequently Asked Questions

Is cinnamon applesauce a pregnancy craving?

Cravings for cinnamon applesauce are common in pregnancy. Hormonal changes can trigger cravings for sweet and spicy flavors. Cinnamon applesauce provides a healthier way to satisfy these cravings compared to cake or candy. As long as portion sizes are watched, it can be a good choice.

What if I’m allergic to cinnamon?

Allergies to cinnamon are uncommon but possible. An allergic reaction could cause symptoms like itching, swelling, rashes, trouble breathing, chest tightness, or anaphylaxis. If you suspect a cinnamon allergy, stop using it immediately and consult your doctor. Other spices like nutmeg, ginger, or allspice can be used instead.

Can cinnamon help control gestational diabetes?

Some early research shows cinnamon may help improve insulin sensitivity and blood sugar control in people with diabetes. However, there is not yet sufficient evidence that it has an effect on gestational diabetes specifically. Maintaining a healthy diet and exercise regimen as recommended by your doctor is most important. Cinnamon supplementation is not advised.

How much cinnamon is dangerous?

Consuming 1-2 teaspoons (2-4 grams) of cinnamon daily from foods is considered safe during pregnancy. Taking large doses of cinnamon oil, extracts or powders could potentially be toxic and is not recommended. Side effects from excess cinnamon may include mouth sores, low blood sugar, liver damage, and preterm labor. Check with your doctor before consuming large amounts of cinnamon.

Should I add cinnamon to applesauce if I have heartburn?

Cinnamon is not known to trigger acid reflux or heartburn. However, acidic foods like apples or applesauce could make heartburn worse, especially later in pregnancy when reflux is more common. If you experience discomfort after eating cinnamon applesauce, try avoiding it. Other ways to manage pregnancy heartburn include eating smaller meals, staying upright after eating, and avoiding triggers.

The Bottom Line

Enjoying cinnamon applesauce in moderation can be a healthy part of an overall balanced diet during pregnancy. The fiber, vitamins, minerals and fluids it provides support mom and baby’s nutritional needs. However, it’s best to choose unsweetened varieties, add cinnamon sparingly, and be cautious of potential risks like illness from improperly washed produce. Check with your doctor about any dietary restrictions. With some smart choices, cinnamon applesauce can be a tasty way for pregnant women to meet nutritional needs and satisfy cravings!