Can I Eat Ham During Pregnancy?
At a Glance:
⚠️ Concern: Ham, whether cured or deli-sliced, can carry Listeria monocytogenes, a bacteria that poses risks during pregnancy.
🔥 Risk Level: Unsafe if eaten cold. Safe if thoroughly reheated to 165°F (74°C).
✅ Safe Practices: Always heat ham until steaming hot before eating. Store it properly and consume within a few days of opening.
Ham is a classic sandwich filler, charcuterie board star, and holiday centerpiece. But if you’re pregnant, you might wonder whether it’s safe to keep enjoying ham. The answer depends on how it’s stored, handled, and served.
Let’s explore why ham can carry risks during pregnancy and how you can still enjoy it with the right precautions.
Why Ham May Be Risky During Pregnancy
Ham, like other deli meats, is usually fully cooked during processing but then sliced and stored cold. This makes it prone to post-processing contamination by Listeria monocytogenes, a bacteria that can survive refrigeration and cause listeriosis.
Listeria infection can have severe consequences during pregnancy, including:
Miscarriage
Preterm labor
Stillbirth
Serious illness in newborns
Because of these dangers, health authorities recommend avoiding cold ham while pregnant, even if it is vacuum-sealed and labeled “ready to eat.”
When Is Ham Safe?
✅ Ham is safe if reheated until steaming hot (at least 165°F/74°C). Heating kills any bacteria that may be present.
✅ Baked ham served hot at a holiday dinner is generally safe if eaten immediately while steaming.
❌ Cold ham, straight from the fridge, is not recommended during pregnancy due to listeria risk.
Tips for Eating Ham Safely During Pregnancy
✅ Reheat deli-sliced or pre-cooked ham until steaming hot before eating.
✅ Store ham properly in the refrigerator at or below 40°F (4°C), and consume within 3–5 days of opening.
✅ Avoid buffet trays or open deli counters where ham may sit at unsafe temperatures.
✅ Discard ham past its expiration date or if it looks or smells off.
Safe Alternatives to Cold Ham
If you want a protein-rich alternative without the listeria risk, try:
Grilled or baked chicken breast
Cooked turkey breast
Canned tuna (in moderation)
Egg salad with pasteurized mayo
These options can be used for sandwiches or wraps while maintaining safety for you and your baby.
A Pregnancy-Safe Ham Recipe
Hot Ham and Cheese Toastie
Ingredients:
2 slices whole grain bread
3 slices cooked ham
1 slice pasteurized cheddar cheese
1 tsp mustard or mayo
Butter for grilling
Instructions:
Layer ham and cheese between bread slices, adding mustard if desired.
Heat a skillet over medium heat with a little butter.
Grill the sandwich until the bread is golden and the ham and cheese are steaming hot.
Serve warm with a side of fresh fruit or salad.
Conclusion: Ham Can Be Safe—If Heated
Ham can stay on the menu during pregnancy if you reheat it thoroughly to kill potential listeria. Cold ham, including deli-sliced versions, is best avoided until after pregnancy.
When in doubt, talk to your healthcare provider about safe deli and cured meats. With a little extra caution, you can enjoy your favorites without worry.
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.fda.gov/food/health-educators/listeria-food-safety-moms-be
