Can I Eat Cold Cuts During Pregnancy?
At a Glance:
⚠️ Concern: Cold cuts (deli meats) can carry Listeria monocytogenes, which can survive in cold storage and cause serious pregnancy complications.
🔥 Risk Level: High — Cold deli meats are not considered safe during pregnancy unless heated until steaming hot.
✅ Safe Practices: Reheat cold cuts like ham, turkey, or salami to 165°F (74°C) before eating to reduce risk.
Cold cuts—also known as deli meats—are a convenient, protein-rich staple for sandwiches and wraps. But if you’re pregnant, you’ve likely heard mixed messages about whether they’re safe to eat. The truth is, cold cuts can pose a real risk during pregnancy due to the potential for Listeria contamination.
Here’s what to know about eating cold cuts while expecting—and how to enjoy them more safely.
Why Cold Cuts Are Risky During Pregnancy
Cold cuts are pre-cooked or cured meats that are sliced and served cold, often directly from the deli or pre-packaged. While they’re ready-to-eat for most people, they can harbor a harmful bacterium known as Listeria monocytogenes.
Pregnant women are about 10 times more likely to get listeriosis than other healthy adults. Because immune systems are altered during pregnancy, it is harder for pregnant women to fight off infections.
FDA – Listeria & Pregnancy
What makes cold cuts risky:
Listeria can grow at refrigerator temperatures
Even vacuum-sealed or pre-packaged deli meat can become contaminated
Illness from Listeria can lead to miscarriage, stillbirth, preterm labor, or newborn infection
Which Cold Cuts Are Included?
The term "cold cuts" covers a variety of deli meats, including:
Sliced turkey, chicken, or ham
Salami, bologna, mortadella
Roast beef or pastrami
Prosciutto and other cured meats
Pre-packaged or freshly sliced meats from the deli counter
All of these can carry a risk of Listeria when eaten cold.
How to Eat Cold Cuts Safely During Pregnancy
Cold cuts don’t need to be completely off-limits. The CDC and FDA recommend heating them to 165°F (74°C) or until steaming hot to kill any bacteria.
✅ Safe practices:
Microwave or pan-heat deli meats until visibly steaming (to 165°F (74°C))
Add cold cuts to hot sandwiches or casseroles that are fully baked
Avoid eating meats straight from the fridge or deli tray unless reheated
If you're at a restaurant or café, ask if they can heat the meat thoroughly or choose a cooked protein option instead.
Safer Alternatives to Cold Cuts
Looking for a sandwich fix without the worry? Try these instead:
Freshly cooked chicken or turkey breast
Canned tuna or salmon (low mercury, cooked)
Hard-boiled eggs or egg salad
Cooked tofu or roasted vegetables
Nut butter with banana or apple slices
These options offer protein and convenience without the listeria risk of cold deli meat.
Conclusion: Reheat Cold Cuts for a Safer Pregnancy
Cold cuts can be enjoyed during pregnancy—but only if they’re heated until steaming to eliminate the risk of listeriosis. Play it safe by reheating deli meats or choosing freshly cooked alternatives. A few extra minutes in the microwave can go a long way toward protecting your health and your baby’s.
Disclaimer: The content on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions regarding your health, pregnancy, or medical conditions.
Reference: https://www.cdc.gov/food-safety/foods/pregnant-women.html
