GUIDE
Deli Meat During Pregnancy
Published on
WITH CAUTION — safe only if heated to steaming hot (165°F) before eating.
Cold deli meat carries a listeria risk. Heating it until steaming kills the bacteria and makes it safe.
Be prepared from day one
The Short Answer
You can eat deli meat during pregnancy, but you need to heat it first. Cold deli meats — turkey, ham, roast beef, salami, and others — can harbor Listeria monocytogenes, a bacterium that's particularly dangerous during pregnancy. Heating deli meat to 165°F (steaming hot) kills the bacteria and makes it safe.
This applies to all pre-cooked, pre-sliced meats: the ones from the deli counter, the pre-packaged slices, and even hot dogs. The common thread is that they're cooked during manufacturing but then stored at refrigerator temperatures where listeria can grow.
For a complete overview, see our complete food safety guide.
Safe Options
- Deli meat heated to steaming hot (165°F) — microwave or pan-heat before eating
- Freshly cooked meat sliced at home — turkey, chicken, or roast beef you cook yourself
- Canned meat and shelf-stable pate — commercially processed and sealed
- Toasted sandwiches where the meat is steaming — ask restaurants to heat the meat thoroughly
- Dried and salted meats like pepperoni on hot pizza — heat from baking kills bacteria
Always heat deli meats to steaming hot before eating during pregnancy.
What to Avoid
- Cold deli meat straight from the package — turkey, ham, roast beef, salami, bologna
- Cold cuts from deli counters — sliced-to-order meats at the same temperature risk
- Refrigerated pate or meat spreads — may harbor listeria
- Pre-made cold sandwiches — unless you can heat the meat before eating
- Cold hot dogs — they need to be reheated until steaming even though they're pre-cooked
These guidelines are based on ACOG and CDC recommendations.
Why This Matters During Pregnancy
Listeria monocytogenes is a unique bacterium because it can grow at refrigerator temperatures — unlike most foodborne pathogens that need warmth to multiply. This is why deli meats are a specific risk: they sit at fridge temperature for days or weeks between manufacturing and consumption, giving listeria time to multiply.
Pregnant people are about 10 times more likely to get listeriosis than the general population because of the immune system changes that occur during pregnancy. Listeriosis during pregnancy can cause miscarriage, stillbirth, preterm labor, and life-threatening infection in newborns.
The good news: the actual risk per serving is still quite low. Listeria contamination in deli meat is not common. But because the stakes are so high during pregnancy, the simple step of heating your meat eliminates the risk entirely.
For a deeper dive into listeria, see our listeria and pregnancy guide.
Tips for Safe Eating
The simplest approach: microwave deli meat for 30-60 seconds until it's steaming hot throughout, or heat it in a skillet. You can then put it on your sandwich, let it cool slightly if you prefer, and eat as normal.
When eating out, ask for your sandwich to be toasted with the meat heated through. Most sandwich shops and delis will accommodate this request. Hot sandwiches, paninis, and melts where the meat gets fully heated are good choices.
At home, freshly cooked meat that you slice yourself is always safe since it hasn't had time for bacteria to grow after cooking. Leftovers should be reheated to 165°F.
Hot dogs follow the same rules — they're pre-cooked but need to be reheated until steaming. For more on safe protein choices, see our best foods for pregnancy guide. To learn about other foods that carry similar risks, check our soft cheese guide and eggs during pregnancy guide.
Related Guides
Sources
- U.S. Food and Drug Administration (FDA) — Advice about eating fish for pregnant people
- American College of Obstetricians and Gynecologists (ACOG) — Nutrition during pregnancy
- Centers for Disease Control and Prevention (CDC) — Foods to avoid during pregnancy
- March of Dimes — Foods to avoid or limit during pregnancy
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
Frequently asked questions
- Can I eat a cold turkey sandwich while pregnant?
- It's safest to heat the turkey to steaming hot (165°F) before eating. Cold deli turkey can harbor listeria, which grows at refrigerator temperatures. If you microwave it for about 30-60 seconds until it's steaming, it's safe to eat.
- Is Subway safe during pregnancy?
- Subway and similar sandwich shops serve cold deli meats that may carry listeria. Ask them to toast or heat your sandwich until the meat is steaming hot. Most shops will do this on request. A toasted sub with steaming meat is safe.
- How common is listeria in deli meat?
- Listeria contamination in deli meat is rare but not negligible. The CDC estimates about 1,600 people get listeriosis annually in the U.S., with pregnant people accounting for about 1 in 6 cases. The risk per serving is very low, but the consequences during pregnancy can be severe.
- Does freezing deli meat kill listeria?
- No. Listeria can survive freezing temperatures. It can even grow slowly at refrigerator temperatures (40°F and below), which is what makes it unusual among foodborne pathogens. Only heating to 165°F reliably kills listeria.
