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Can You Have Deli Meat While Pregnant? Safety Guide

Yes, you can have deli meat while pregnant, but only if it is heated until steaming hot (165°F or 74°C) to kill Listeria bacteria. Cold deli meats, including turkey, ham, roast beef, and salami, carry a small risk of listeriosis, which can be dangerous for your baby. Heating deli meat thoroughly makes it safe to eat. For related context, see our guide to Can You Have Runny Eggs While Pregnant? Safety Guide.

This guide explains the listeria risk, how to heat deli meat properly, which brands and restaurant options are safer, and what to do if you accidentally ate cold deli meat. Always talk to your healthcare provider about your specific situation.

Why Deli Meat Is Risky During Pregnancy

Deli meats can be contaminated with Listeria monocytogenes, a bacterium that causes listeriosis. Pregnant women are about 10 times more likely to get listeriosis than the general population because pregnancy weakens the immune system. Listeria can cross the placenta and cause miscarriage, stillbirth, premature delivery, or life-threatening infection in the newborn.

Unlike many other bacteria, Listeria can grow at refrigerator temperatures. That means even properly stored deli meat can become unsafe over time. The risk is low—listeriosis affects about 1,600 people in the U.S. each year—but the consequences for a pregnancy can be severe. The Centers for Disease Control and Prevention (CDC) advises pregnant women to avoid cold deli meats or heat them until steaming. For related context, see our guide to Safe Pain Relief After Tooth Extraction While Pregnant.

How to Heat Deli Meat Safely

Heating deli meat to an internal temperature of 165°F (74°C) kills Listeria. The meat should be steaming hot throughout, not just warm on the outside. Here are three reliable methods:

Do not rely on a quick toast at a sandwich shop. Most restaurant toasters only warm the bread and cheese, not the cold meat in the middle. If you order a toasted sub, ask them to heat the meat separately until steaming.

Safe Deli Meat Brands and Restaurant Options

No brand of deli meat is guaranteed to be Listeria-free, but some companies have stronger food safety records. Boar's Head, for example, has had recalls in the past, but current products are considered safe if heated. Always check the CDC website for active recalls before buying any deli meat.

When eating out, choose restaurants that heat deli meat thoroughly. Subway, Jersey Mike's, and Jimmy John's all offer toasted or hot subs. Ask for the meat to be heated until steaming, not just lightly toasted. Avoid cold subs, wraps, or salads with deli meat unless you can heat the meat yourself.

What to Do If You Accidentally Ate Cold Deli Meat

Do not panic. The risk of listeriosis from a single exposure is very low. Most pregnant women who eat cold deli meat do not get sick. However, watch for symptoms of listeriosis, which can appear 1–4 weeks after exposure: You can also explore Can I Eat Roast Beef While Pregnant? Safety Guide for a closer comparison.

If you develop any of these symptoms, especially fever, contact your healthcare provider immediately. Listeriosis is treated with antibiotics, and early treatment can protect your baby. Do not wait for symptoms to worsen.

Other Foods to Avoid or Handle Carefully

Deli meat is not the only food that can harbor Listeria. The CDC also recommends avoiding or heating these foods during pregnancy: Our breakdown of Boric Acid During Pregnancy: Safety and Alternatives covers the related details.

Hard cheeses, pasteurized soft cheeses, and canned or shelf-stable pâté are safe. Always wash fruits and vegetables thoroughly.

Bottom Line

You can enjoy deli meat during pregnancy if you heat it until steaming hot. Cold deli meat carries a small but real risk of listeriosis, which can harm your baby. When in doubt, heat it up or choose a different protein. If you have questions about your specific risk, talk to your doctor or midwife.

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