The advice to avoid undercooked meat and cold deli meat in pregnancy sounds simple—until you start thinking about the real-life meals you actually eat. What about chicken salad from the deli? Can you eat leftover chicken breast from last night’s dinner? Is a prepared salad with chicken from the grocery store okay? These are the kinds of questions people ask all the time.
Food safety guidance during pregnancy is often shared in bits and pieces—leaving people searching for answers to very real, everyday questions. This guide was created to give you clear, complete answers. Instead of piecing together advice from multiple sources, you’ll find comprehensive, evidence-based recommendations from trusted organizations like the FDA, USDA, CDC, and ACOG all in one place. The goal is to help you understand where the risks are, what foods are safe, and how to confidently enjoy meat during pregnancy.
Safe cooking temperatures for pregnancy
- Poultry (chicken, turkey, duck): 165°F (74°C)
- Ground meats (beef, pork, lamb): 160°F (71°C)
- Whole cuts (steak, pork chops, roasts): 160°F (71°C) (higher than USDA’s 145°F recommendation for extra pregnancy safety)
Use a meat thermometer—don’t rely on color alone.
How to order safely at restaurants:
Ask for well-done on all meats.
Skip raw or undercooked dishes (like carpaccio and tartare).
Send food back if it’s undercooked.
How to handle raw meat safely at home:
- Wash hands before and after handling raw meat.
- Keep raw meat separate from produce and ready-to-eat foods.
- Use separate cutting boards.
- Wash knives, counters, and utensils with hot, soapy water.
- Store raw meat on the bottom shelf of the fridge (so juices don’t drip).
- Marinate in the fridge (never on the counter).
- Discard or boil any marinade that touched raw meat.
Deli Meats: Weighing Real Risk Against Practical Living
Deli meats can carry Listeria, which can grow even in refrigerated conditions and poses serious risks during pregnancy. However, the conversation around deli meat restrictions has become more nuanced as we better understand both the risks and their context.
The Conservative Approach
Traditional guidance recommends heating all deli meats until steaming hot because:
- Listeria can be serious – infections during pregnancy can cause miscarriage, stillbirth, preterm birth, or serious newborn infection
- Pregnancy increases vulnerability – pregnant people are about 10 times more likely to get listeria than the general population
- Better safe than sorry – heating eliminates the risk entirely
The Risk-in-Context Perspective
Some nutrition experts point out that while deli meat carries higher relative risk for listeria, the absolute numbers tell a different story:
The actual numbers: According to CDC data, there are roughly 1,600 cases of listeria nationwide per year, with pregnant women accounting for about 1 in 6 cases. That’s approximately 265 cases among the roughly 3.6 million pregnant people in the US annually – a rate of about 0.007%.
Comparative risk: As one nutritionist noted, we don’t restrict pregnant people from driving despite car accidents being far more statistically likely to cause fetal loss than listeria from deli meat.
Food safety is broader: Major listeria outbreaks in recent years have included ice cream, cantaloupe, caramel apples, and packaged salads – foods we don’t typically restrict during pregnancy.
Quality matters: Deli meats from high-turnover establishments with good food safety practices, consumed soon after slicing, present different risks than products that have been sitting around for days.
Making Your Own Decision
Consider these factors:
- Your anxiety level: If eating a deli sandwich will cause you significant worry, the mental stress may outweigh any nutritional benefits
- Source and freshness: A sandwich from a busy deli with fresh turkey sliced that day is different from pre-packaged lunch meat that’s been sitting in your fridge for a week
- Frequency: Occasional consumption presents different risks than daily intake
- Your overall risk profile: Some people prefer to minimize all avoidable risks during pregnancy; others are comfortable with small, well-understood risks
If You Choose to Eat Deli Meat:
- Choose reputable sources with high turnover and good food safety practices
- Eat it fresh – consume soon after purchase rather than storing for days
- Check expiration dates and trust your senses – if it smells off or looks slimy, discard it
- Consider nitrite-free options when available
- Be aware of recalls – sign up for FDA food safety alerts
Lower-Risk Alternatives:
- Freshly cooked meats prepared at home
- Rotisserie chicken used soon after purchase (reheat until steaming if using leftovers)
- Canned meats like chicken or tuna
- Vegetarian options with pasteurized cheese, avocado, and fresh vegetables
- Heated deli sandwiches – many delis will heat your sandwich if requested
Bottom line: The absolute risk of listeria from deli meat is very low, but it’s not zero, and the consequences can be serious. Some people will choose to follow traditional guidance and avoid cold deli meat entirely. Others will choose to eat high-quality, fresh deli meat occasionally, understanding they’re accepting a small risk. Both approaches are reasonable – the key is making an informed decision that aligns with your personal risk tolerance and anxiety levels.
Pâté and Meat Spreads
Refrigerated pâté and meat spreads (whether made from meat, poultry, or seafood) can carry Listeria and are not considered safe during pregnancy unless heated until steaming hot.
Shelf-stable pâté and canned meat spreads are safer options because they are processed in a way that reduces the risk of Listeria.
For pregnancy safety:
Avoid refrigerated pâté and meat spreads, including those sold at delis, farmers’ markets, or specialty shops.
If you do choose shelf-stable or canned versions, refrigerate after opening and eat within a few days.
Dry-Cured Meats (like salami, pepperoni, prosciutto)
Dry-cured meats are not cooked during processing and can carry Listeria, Toxoplasma, and other harmful bacteria or parasites.
To reduce risk during pregnancy:
Avoid eating dry-cured meats cold.
Heat dry-cured meats until steaming hot before eating (this includes on pizzas or in hot sandwiches).
If you are served dry-cured meats at room temperature (such as on a charcuterie board), it’s safest to skip them during pregnancy unless they’ve been fully heated.
Jerky
Meat jerkies (beef, turkey, pork, etc.) are dried meats, but drying alone does not reliably kill bacteria like Salmonella or E. coli. Jerky has been linked to foodborne illness outbreaks, and its safety in pregnancy is uncertain.
Because jerky is shelf-stable and often eaten without further cooking, many experts recommend avoiding it during pregnancy.
If you do choose to eat jerky:
Choose commercially produced, USDA-inspected brands.
Check expiration dates and storage recommendations.
Consume it shortly after opening.
Liver and Liver Products
Liver is extremely high in vitamin A, and consuming too much preformed vitamin A during the first trimester can increase the risk of congenital anomalies (aka birth defects).
For this reason, most experts recommend avoiding liver and liver-based products during pregnancy or eating them only in very small amounts.
Foods to watch out for include:
Liver (beef, chicken, pork)
Liver pâté and liverwurst
Liver sausages and spreads
Nitrites and Nitrates in Processed Meats
Processed meats like bacon, hot dogs, sausages, and deli meats often contain nitrites and nitrates to preserve freshness. High intake has been linked to possible health concerns, but research is mixed.
For pregnancy, it’s best to limit processed meats and choose nitrite-free or uncured options when possible.
If you do eat processed meats:
Heat them until steaming hot to reduce Listeria risk.
Choose “nitrite-free” or “uncured” versions.
Keep portions small and occasional.
Prepared Salads with Chicken
Chicken salads, Caesar salads with chicken, and pre-made wraps are considered higher risk for Listeria because they are often made in bulk and stored cold for long periods.
In pregnancy, avoid cold prepared chicken salads from delis, grocery stores, or restaurants unless you can confirm they are freshly made that day and kept at or below 40°F (4°C).
Once prepared, chicken salads and similar foods should:
Be refrigerated promptly (within 2 hours of preparation, or 1 hour if the room is over 90°F/32°C).
Stay below 40°F (4°C) during storage and service (including deli counters and restaurant displays).
Be discarded if left out at room temperature for more than 2 hours (or 1 hour in hot environments).
Safer options include making your own chicken salad at home with freshly cooked, hot chicken or ordering salads at restaurants where the chicken is freshly grilled and served hot.
Rotisserie Chicken from Grocery Stores
Rotisserie chicken can be a convenient and delicious way to get protein. To keep it safe to eat it needs to be kept hot enough in the grocery store to prevent Listeria growth (140°F (60°C) or warmer).
For safety:
Eat rotisserie chicken hot and fresh, shortly after purchase.
Avoid refrigerated, leftover rotisserie chicken unless reheated until steaming hot (165°F/74°C).
Skip pre-shredded rotisserie chicken from the cold deli case unless fully reheated.
Leftover Meat
Leftovers are safe in pregnancy when handled properly. Listeria can grow in the fridge, so extra care is important.
To keep leftovers safe:
Refrigerate within 2 hours of cooking (or within 1 hour if over 90°F/32°C).
Store at 40°F (4°C) or colder.
Eat within 3 to 4 days.
Reheat until steaming hot (165°F/74°C) before eating.
Skip cold leftovers and always reheat thoroughly.
When in doubt, throw it out.
Your Pregnancy Meat Safety Checklist
- Cook all meats thoroughly to safe temperatures, using a thermometer.
- Order well-done meats when eating out and send them back if undercooked.
- Reheat deli meats, leftovers, and prepared meats until steaming hot (165°F/74°C).
- Avoid cold deli meats, prepared chicken salads, and pre-shredded rotisserie chicken unless you can confirm they’ve been stored safely and are freshly made.
- Limit processed meats and choose nitrite-free or uncured options when possible.
- Store leftovers properly (below 40°F/4°C) and eat within 3–4 days.
- Practice good kitchen hygiene—wash hands, surfaces, and utensils after handling raw meat.
Pregnancy meat safety isn’t about cutting out all your favorites. It’s about making small, simple adjustments to protect you and your baby. With these habits in place, you can enjoy a wide variety of delicious, nourishing foods with confidence.
Sources
Centers for Disease Control and Prevention (CDC). Listeria Prevention. https://www.cdc.gov/listeria/prevention/index.html
United States Department of Agriculture (USDA). Safe Minimum Internal Temperature Chart. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart
U.S. Food and Drug Administration (FDA). Food Safety for Pregnant Women. https://www.fda.gov/food/people-risk-foodborne-illness/food-safety-pregnant-women
American College of Obstetricians and Gynecologists (ACOG). Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
U.S. Department of Health and Human Services (HHS). Keep Food Safe! Food Safety Basics. https://www.foodsafety.gov/keep-food-safe
Oster, E. Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong—and What You Really Need to Know. Penguin Books, 2014.