Is Ham Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
With caution. Ham and other deli meats can carry Listeria bacteria, which is dangerous during pregnancy. Heat ham to 165°F (steaming hot) before eating to make it safe.
Deli meats like ham pose a Listeria risk during pregnancy. Listeria can cross the placenta and cause miscarriage, stillbirth, or serious infection in newborns. The CDC recommends pregnant women either avoid cold deli meats or heat them until steaming hot (165°F) immediately before eating.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Ham heated to 165°F (steaming hot) just before eating
- • Freshly cooked ham from a hot meal (not pre sliced deli counter)
- • Uncured ham brands like Applegate that avoid sodium nitrite
- • Sealed, pre packaged ham with a recent sell by date
- • Ham cooked into hot dishes like casseroles, soups, or pizza where it reaches safe temperature
✗ What to Avoid
- • Cold deli ham straight from the package or deli counter
- • Ham that has been sitting at room temperature (buffets, party trays)
- • Deli counter ham sliced on shared equipment with unknown handling
- • Ham past its sell by date or with off odors
- • Unheated leftover ham from the refrigerator
Most Common Ingredients in Ham Products
We analyzed 612 ham products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Ham
These are the most common flagged ingredients across 612 ham 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 419 of 612 products (68%)
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 33 of 612 products (5%)
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 9 of 612 products (1%)
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 5 of 612 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 2 of 612 products (0%)
bourbon
AVOID
Bourbon is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 1 of 612 products (0%)
brown sugar sodium nitrate
CAUTION
Brown sugar 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 1 of 612 products (0%)
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 1 of 612 products (0%)
Types of Ham
Ham Products We've Analyzed
We graded 612 ham products for pregnancy safety. 109 received an A grade.
Pregnancy Safe Ham Products
We found 109 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Natural Selections Baked Ham | Maple Leaf |
| A | Applewood Smoked Sliced Uncured Ham, Applewood Smoked | Simple Truth |
| A | Honey Uncured Ham, Honey | Applegate |
| A | Slow Cooked Uncured Ham | Applegate Naturals |
| A | Slow Cooked Uncured Ham | Applegate |
Your Questions Answered
Can pregnant women eat ham?
Yes, but only if it's heated to 165°F (steaming hot) right before eating. Cold ham from the deli counter or package carries a risk of Listeria contamination. Pregnant women are about 10 times more likely to get listeriosis than the general population, and the infection can cause serious complications including miscarriage and stillbirth.
What are the risks of ham during pregnancy?
The main risk is Listeria monocytogenes, a bacteria that can grow even in refrigerated foods. Listeria infection during pregnancy can lead to miscarriage, stillbirth, premature delivery, or life threatening infection in newborns. Additionally, many ham products contain sodium nitrite, a preservative that may affect fetal oxygen availability at high exposures.
Why can't pregnant women eat deli meat?
Pregnant women can eat deli meat, but it must be heated first. Deli meats are considered high risk because Listeria bacteria can contaminate them during processing and can multiply even under refrigeration. The CDC and FDA recommend heating all deli meats to 165°F until steaming hot to kill any potential bacteria before consumption during pregnancy.
How should I heat ham to make it safe during pregnancy?
Heat ham until it's steaming hot and reaches an internal temperature of 165°F. You can microwave it until steaming, pan fry it until hot throughout, or add it to hot dishes like soups, casseroles, or omelets. The key is eating it immediately while still hot don't let it cool back down before eating.
Is Christmas ham safe during pregnancy?
Freshly baked Christmas ham served hot is generally safe during pregnancy. The concern is with cold leftover ham from the fridge. If you're eating leftover holiday ham, reheat individual portions to 165°F until steaming before eating. Don't eat cold slices straight from the refrigerator.
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
