Is Deli Meat Safe During Pregnancy? (Updated 2026 Guide)
Updated July 13, 2026
The Answer
Deli meat requires caution during pregnancy because cold slices can carry Listeria. Reheat deli meat to 165°F steaming hot just before eating rather than consuming it cold.
The main pregnancy concern with deli meat is possible Listeria contamination, so even a highly graded product should not be treated as safe to eat cold. We reviewed 1,243 products; 684 contained sodium nitrite, a curing preservative associated with concerns at high exposures, but this does not replace the immediate food handling priority of reheating deli meat thoroughly.
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✓ What's Safe
- • Deli meat that can be reheated evenly to 165°F before eating
- • Slices that are visibly steaming hot throughout, not merely warm at the edges
- • Freshly heated portions that you can eat immediately before they cool
- • Clear ingredient lists so you can identify sodium nitrite, sodium nitrate, or potassium nitrate
- • Formulations without wine, white wine, or alcohol when the residual amount is unclear
✗ What to Avoid
- • Cold deli meat, cold cuts, or ready to eat slices served directly from the package
- • Cold ham and cheese sandwiches unless the meat was first reheated to 165°F
- • Lightly warmed or toasted sandwiches when the meat itself does not become steaming hot
- • Reheated deli meat that has been allowed to cool before eating
- • Assuming an A grade or a simpler ingredient list eliminates the need to reheat deli meat
- • Frequent reliance on meats containing sodium nitrite, sodium nitrate, or potassium nitrate when lower exposure options are available
Most Common Ingredients in Deli Meat Products
We analyzed 1,243 deli meat products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Deli Meat
These are the most common flagged ingredients across 1,243 deli meat products we analyzed.
sodium nitrite
CAUTION
Sodium nitrite is a preservative used to cure meats. May cause fetal hypoxia and has been associated with neural tube defects at high exposures.
Found in 684 of 1,243 products (55%)
sodium nitrate
CAUTION
Sodium nitrate is compounds used as food preservatives and found in water. May impair fetal oxygen availability and are associated with preterm birth at high exposure levels.
Found in 37 of 1,243 products (3%)
wine
CAUTION
Wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 26 of 1,243 products (2%)
polysorbate 80
CAUTION
Polysorbate 80 is an emulsifier used in foods and medications. May alter offspring gut microbiota and immune function based on animal studies.
Found in 9 of 1,243 products (1%)
potassium nitrate
CAUTION
Potassium nitrate is compounds used as food preservatives and found in water. May impair fetal oxygen availability and are associated with preterm birth at high exposure levels.
Found in 6 of 1,243 products (0%)
fructose
CAUTION
Fructose is a simple sugar found naturally in fruits and added to many processed foods and beverages as high fructose corn syrup. May program offspring for metabolic dysfunction when consumed in excess during pregnancy, with animal studies showing effects on insulin resistance, blood pressure, and neurodevelopment.
Found in 5 of 1,243 products (0%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 5 of 1,243 products (0%)
sodium nitrite glazehoney
CAUTION
Sodium nitrite glazehoney is a preservative used to cure meats. May cause fetal hypoxia and has been associated with neural tube defects at high exposures.
Found in 4 of 1,243 products (0%)
Deli Meat Products We've Analyzed
We graded 1,243 deli meat products for pregnancy safety. 237 received an A grade.
Pregnancy Safe Deli Meat Products
We found 237 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Oven Roasted Turkey Breast | Applegate Naturals |
| A | Roasted Turkey Breast | Originals |
| A | Hormel, Natural Choice, Smoked Deli Ham | — |
| A | Oven Roasted Turkey Breast | Applegate |
| A | 365 By Whole Foods Market Organic Black Pepper Sliced Turkey, 6 Oz | 365 By Whole Foods Market |
Your Questions Answered
Why can't you eat deli meat while pregnant?
Cold deli meats can carry Listeria, which is the main reason they require caution during pregnancy. Ingredient quality or product grade does not remove that contamination risk. Reheat the meat to 165°F, or until steaming hot, immediately before eating.
What if you accidentally eat deli meat while pregnant?
Eating cold deli meat once does not establish that it contained Listeria or that an infection occurred. Do not assume that harm has happened based on the exposure alone. Contact your prenatal clinician if you become ill, are concerned about the specific exposure, or need advice based on your health history.
Can I eat a cold ham and cheese sandwich while pregnant?
A cold ham and cheese sandwich is not the safer choice because the deli ham has not been reheated. Heat the ham itself to 165°F, making sure it is steaming throughout, and eat it immediately. Adding cheese or toasting only the bread does not address cold meat.
Can I eat deli meat while pregnant if I toast it?
Yes, if toasting heats the deli meat itself to 165°F and it is steaming hot throughout. A sandwich that is crisp outside but only lukewarm inside has not met that standard. Eat it promptly rather than letting the meat cool again.
Are salami, prosciutto, and other cured meats safer than regular deli meat?
Curing does not remove the category level advice to avoid eating deli meat cold. Salami, prosciutto, pastrami, and similar cold cuts should be reheated to 165°F just before eating. Their preservative profiles may also differ, so review the ingredient list separately.
Does nitrate free deli meat solve the pregnancy safety concern?
A product without added sodium nitrite or nitrate may reduce exposure to those particular curing preservatives. It does not eliminate the separate possibility of Listeria contamination. Nitrate free deli meat should still be reheated to 165°F and eaten steaming hot.
Does an A grade mean deli meat is safe to eat cold?
No. We found 237 A grade products, but the category level Listeria precaution still applies regardless of grade. Grades can help compare formulations, while reheating addresses the food safety concern associated with eating deli meat cold.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
- https://www.cdc.gov/listeria/outbreaks/delimeats-7-24/index.html
- https://www.cdc.gov/food safety/foods/pregnant women.html
- https://chemm.hhs.gov/countermeasure_sodium nitrite.htm
- https://www.liebertpub.com/doi/10.1089/zeb.2012.0746
- https://pmc.ncbi.nlm.nih.gov/articles/PMC1392223/
- https://oehha.ca.gov/sites/default/files/media/downloads/crnr/sodnithid.pdf
- https://pubmed.ncbi.nlm.nih.gov/2916857/
- https://www.nature.com/articles/s41598-022-27345-x
- https://www.americordblood.com/articles/nitrates and pregancy
- https://onlinelibrary.wiley.com/doi/abs/10.1002/tera.1420180311
- https://pubmed.ncbi.nlm.nih.gov/8824361/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3607976/
- https://www.fishersci.ca/shop/products/sodium nitrite-98-thermo scientific-1/p-7024287
- https://www.accessdata.fda.gov/drugsatfda_docs/label/2011/201444s000lbl.pdf
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10305619/
- https://www.pharmacompass.com/chemistry chemical name/sodium nitrite
- https://www.accessdata.fda.gov/drugsatfda_docs/label/2017/203923s001lbl.pdf
- https://go.drugbank.com/salts/DBSALT002657
- https://www.myactivehealth.com/hwcontent/content/multum/d07762a1.html
- https://www.buzzrx.com/blog/food and nitrates