Is Ham Safe During Pregnancy? (Updated 2026 Guide)
Updated March 25, 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, or choose freshly cooked ham that's still hot.
Deli meats including 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 avoid cold deli meats unless heated to 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
- • Freshly cooked ham served steaming hot (165°F internal temperature)
- • Ham heated until steaming in sandwiches, casseroles, or hot dishes
- • Uncured ham products from brands like Applegate or 365 Whole Foods (183 A grade options available)
- • Pre packaged ham with clear expiration dates stored properly at 40°F or below
- • Ham cooked at home from raw cuts rather than pre sliced deli meat
✗ 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 sliced ham from the counter that hasn't been reheated
- • Ham products containing bourbon flavoring (alcohol based, marked as avoid)
- • Expired or improperly stored ham products
Most Common Ingredients in Ham Products
We analyzed 1,077 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 1,077 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 736 of 1,077 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 62 of 1,077 products (6%)
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 14 of 1,077 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 10 of 1,077 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 1,077 products (1%)
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 2 of 1,077 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 2 of 1,077 products (0%)
juniper berries
CAUTION
Juniper berries is an essential oil from juniper berries. May have uterine stimulating effects and is traditionally avoided during pregnancy.
Found in 2 of 1,077 products (0%)
Types of Ham
Ham Products We've Analyzed
We graded 1,077 ham products for pregnancy safety. 183 received an A grade.
Pregnancy Safe Ham Products
We found 183 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Ham | Costco |
| A | Black Forest Uncured Ham | Greenwise |
| A | Farms Uncured Slow Cooked Ham | Applegate |
| A | Organic Uncured Ham | 365 Whole Foods |
| A | Uncured Ham, Honey Maple | — |
Your Questions Answered
Can pregnant women eat ham?
Yes, but only when heated to 165°F (steaming hot) immediately before eating. Cold ham from the deli counter or package carries a risk of Listeria contamination, which can cause serious complications during pregnancy including miscarriage and stillbirth. The safest approach is to heat ham until it's steaming, whether in a sandwich, on pizza, or in a hot dish.
What are the risks of ham during pregnancy?
The main risk is Listeria monocytogenes, a bacteria that can grow even at refrigerator temperatures. Pregnant women are 10 times more likely to get listeriosis than the general population. Infection 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.
Is it safe to eat cold ham while pregnant?
No, cold ham is not recommended during pregnancy due to Listeria risk. The CDC and NHS both advise pregnant women to heat deli meats to 165°F (steaming hot) before eating. If you're craving a ham sandwich, toast it or heat the ham in a pan until it's steaming. Cold cuts from the deli counter are particularly risky as they may have been exposed to contamination during slicing.
How should I prepare ham safely during pregnancy?
Heat ham to an internal temperature of 165°F until it's steaming hot. Use a food thermometer to verify temperature. Eat heated ham immediately don't let it cool down and eat it cold later. For convenience, add ham to hot dishes like omelets, pasta, or casseroles where it will be thoroughly heated. Store leftover ham at 40°F or below and consume within 3-4 days.
What ham brands are safest during pregnancy?
Look for uncured ham products from brands like Applegate, 365 Whole Foods, Greenwise, or Kirkland Signature, which tend to have cleaner ingredient lists. However, even the highest quality ham must still be heated to 165°F before eating during pregnancy. There are 183 A grade ham products available that avoid the most concerning additives, but the heating requirement applies to all deli meats regardless of brand or quality.
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.
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
