Evidence-based guide to deli meat safety. Listeria risks, three safe heating methods, and which meats carry higher risk.
Deli meats (turkey, ham, roast beef, salami) must be heated to steaming hot (165°F) before eating during pregnancy. Never eat cold cuts straight from the package — Listeria can contaminate deli meats during slicing even when the meat was originally cooked.
Written by Ash K · Last updated: June 2026 · Sources cited below
The standard guidance from ACOG and FDA is to avoid cold deli meats during pregnancy unless heated to 165°F (74°C) — steaming hot, not just warm. The risk is Listeria monocytogenes, which can survive and multiply at refrigerator temperatures.
This doesn't mean you can never eat a sandwich for nine months. It means the meat needs to be heated until steaming before you eat it. A microwave works. A toaster oven works. A hot panini press works.
Key Takeaway: Deli meats (turkey, ham, roast beef, salami, bologna) can harbor Listeria, which grows at refrigerator temperatures. FDA and ACOG recommend avoiding cold deli meat during pregnancy. Heating to 165°F (steaming hot) before eating makes it considered safe. This applies to all pre-sliced, ready-to-eat meats from deli counters and pre-packaged varieties.
Listeria monocytogenes is the specific concern. Unlike most bacteria, Listeria multiplies in refrigerated conditions (35–40°F). Deli meats are sliced, handled, and stored in exactly these conditions — often for days between processing and consumption.
Pregnant individuals are approximately 10 times more likely to develop listeriosis than the general population, according to the CDC. Listeria can cross the placenta, potentially causing miscarriage, stillbirth, preterm labor, or severe neonatal infection.
Warning: The risk applies to ALL cold deli meats — not just cheap or mass-produced brands. Organic, artisanal, freshly sliced, and premium deli meats carry the same Listeria risk because the contamination occurs during processing and storage, not from the quality of the meat itself.
Why Listeria Is Especially Dangerous During Pregnancy
Heat to 165°F (74°C) — steaming hot. This kills Listeria reliably.
Methods that work: microwave until steaming (30–60 seconds), toaster oven until edges curl, hot panini press, or skillet until sizzling. The meat must be uniformly hot throughout — not just warm on the surface.
| Deli Meat | Cold from package | Heated to 165°F |
|---|---|---|
| Turkey slices | ❌ Avoid | ✅ Considered safe |
| Ham | ❌ Avoid | ✅ Considered safe |
| Roast beef | ❌ Avoid | ✅ Considered safe |
| Salami/pepperoni | ❌ Avoid | ✅ Considered safe |
| Bologna | ❌ Avoid | ✅ Considered safe |
| Hot deli sandwich (heated to order) | ✅ If steaming hot | ✅ |
Tip: At Subway or similar sandwich shops, ask for your meat to be heated until steaming — not just toasted. A light toast may not reach 165°F throughout. Specify "pregnancy precaution, needs to be steaming hot" and most staff will accommodate.
Deli Meat Safety — 3 Ways to Make It Safe
Dry-cured meats (prosciutto, sopressata, hard salami, chorizo) are sometimes considered lower risk because the curing process (salt + low moisture) inhibits bacterial growth. However, FDA guidelines do not distinguish between cured and uncured deli meats during pregnancy — the recommendation to heat to 165°F applies to all.
The practical advice: if it's cold and ready-to-eat, heat it. If it's being served on a charcuterie board at room temperature, the Listeria risk is higher than refrigerated — avoid unless heated.
Common Deli Meats — All Require Heating
Deli meats are specifically a Listeria concern. Other meats have different risk profiles:
| Meat Type | Primary Risk | Safe Preparation |
|---|---|---|
| Deli meats (cold) | Listeria | Heat to 165°F |
| Steak/beef | Toxoplasma, E. coli | Cook to 160°F |
| Chicken | Salmonella | Cook to 165°F |
| Hot dogs | Listeria | Heat until steaming |
| Bacon | Listeria (lower risk) | Cook until crispy |
For steak-specific guidance, see our steak during pregnancy guide. For hot dogs, see hot dogs during pregnancy.
Bottom Line: Cold deli meats should be avoided during pregnancy per FDA and ACOG guidelines. Heating to 165°F (steaming hot) before eating makes them considered safe. This applies to all varieties — turkey, ham, roast beef, salami, bologna, and cured meats. The heating step is non-negotiable; the brand, quality, and freshness are irrelevant to the Listeria risk.
Can you eat deli meat while pregnant?
According to FDA and ACOG guidelines, cold deli meat should be avoided. Deli meat heated to 165°F (steaming hot) before eating is considered safe. This applies to all types: turkey, ham, roast beef, salami, and cured meats.
What happens if I accidentally ate cold deli meat?
A single exposure does not guarantee infection. Monitor for Listeria symptoms (fever, muscle aches, nausea, diarrhea) for 1–4 weeks. Contact your provider if symptoms appear. Most single exposures do not result in infection.
Is Subway safe during pregnancy?
Subway sandwiches are considered safe if the meat is heated to steaming (165°F). Request the meat be heated before assembly — a light toast may not be sufficient. Specify it's a pregnancy precaution.
Are hot dogs the same risk as deli meat?
Yes — hot dogs are pre-cooked but can be contaminated with Listeria during packaging. Heat until steaming (165°F) before eating. See our hot dogs guide.
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.