Can I Eat Salami While Pregnant? Find Out Here

Written by Margaret
Last updated:
Reviewed by Daisy

Expecting moms often wonder, “Can I eat Salami while Pregnant?”. Yes, but with a few important caveats. 

We’re here to delve into the world of pregnancy nutrition, focusing on the potential benefits and drawbacks of including salami in your diet. You can trust that our advice is up-to-date and reliable, sourced from leading health and nutrition experts. 

We aim to help you navigate pregnancy, providing you with confidence and peace. Ready? Let’s begin…


Please note, this article is intended to provide general information on pregnancy and diet, and should not be used as a substitute for professional medical advice. The article has been reviewed by medical expert Margaret Dogwood, BSN, RN.

Always seek the guidance of your doctor or other qualified health provider with any questions you may have regarding a medical condition or dietary modifications during pregnancy.

Can I Eat Cooked Salami While Pregnant?

Expectant mothers often find themselves asking the question: “Can I eat cooked salami while pregnant?” The answer? Yes, but with a few important caveats. 

Why Cooked Salami? 

The significant concern with deli meats, including salami, is the potential presence of bacteria called Listeria. This bacteria can cause a rare but serious infection that can lead to miscarriage, premature delivery, or life-threatening situations for the newborn. 

However, when salami is cooked to a certain temperature, it can effectively kill off Listeria. Thus, if you’re craving a slice or two of this flavorful deli meat, make sure it’s thoroughly cooked. 

How to Ensure Salami is Cooked Safely? 

It’s essential to cook salami to a minimum internal temperature of 165 degrees Fahrenheit. This temperature is effective enough to kill off any bacteria. A kitchen thermometer can be a helpful tool to ensure you’re hitting the mark. 

When to Avoid Salami? 

Despite the safe option of cooked salami, it might be better to avoid it altogether if you’re not sure about its preparation or if you’re eating out. The risk is just not worth it. Instead, opt for safer alternatives to satisfy your cravings.

What Are the Potential Risks of Eating Salami While Pregnant?

Listeria Concerns 

One of the major concerns with eating salami during pregnancy is the potential risk of Listeria monocytogenes infection. This bacterium can be present in raw and cured meats and can survive even in cold temperatures. If ingested, it may lead to an illness called Listeriosis, which can be harmful to both you and your baby. 

High Sodium and Fat Content 

Besides the listeria risk, salami is also typically high in sodium and fats. This isn’t ideal for a pregnant woman’s diet. As the previous link suggests, consuming excessive amounts of sodium and fat during pregnancy can increase the risk of developing high blood pressure and other health problems. 

What About Cooked or Heated Salami? 

What if you cook or heat the salami, can it be safe then? Heating or cooking the salami can indeed kill the Listeria monocytogenes bacteria, potentially making it safer to consume. However, the high sodium and fat content still remain a concern. 

What Are the Nutrition Benefits of Eating Salami While Pregnant?

Onto the benefits. Salami is a source of protein, which is important for the growth and development of your baby. It also packs in several B vitamins and minerals like zinc and iron. 

Still, it’s important to note that these nutrients can also be found in other foods that carry less risk. So, moderation and a well-balanced diet should be your guiding principles here. 

What Should I Look for When Buying Salami During Pregnancy?

So, you’re expecting and you’ve got a hankering for some savory salami. Before you indulge, it’s crucial to understand what to look for when purchasing this particular treat during pregnancy. Let’s break it down! 

Quality is Key 

Always opt for high-quality salami from a reputable brand. This ensures the meat has undergone proper curing and contains no harmful additives. If you’re unsure, don’t hesitate to ask your local butcher for advice. 

Freshness Factor 

Next, check the freshness date. The fresher the salami, the safer it is to consume. Remember, processed meats like salami can harbor bacteria if not stored properly, so always double-check the date. 

Heat Treatment 

While cured meats are generally safe, it’s even safer to go for salami that’s been heat treated. This process kills any potential bacteria, making it a safer choice for pregnant women. 

Pasteurized vs Unpasteurized 

Lastly, always aim to choose salami made from pasteurized meat. Unpasteurized meats may contain harmful bacteria like listeria, which can be harmful to both the mother and baby. 

Remember, it’s always a good idea to consult with your healthcare professional before incorporating new foods into your diet during pregnancy. In the meantime, happy salami shopping!

How Much Salami Can I Eat While Pregnant?

First off, let’s clear up a common misconception: eating salami while pregnant is not necessarily a big “no-no”. However, moderation is key, just as it is with any other food product. So, how much salami can a pregnant woman eat? Let’s dive into that question. 

A Healthy Balance 

Maintaining a balanced diet during pregnancy is crucial for both the mother and the baby. This doesn’t mean you have to exclude salami entirely, but you should be mindful of your portions. A few slices of salami once or twice a week should be fine. is a type of cured meat that is high in sodium and fat. The recommended serving size of salami for pregnant women is about 1-2 ounces per week. This is equivalent to about 2-4 slices of salami.

Quality Matters 

Not all salami is created equal. Choose high-quality products that have been properly cured, and always check the expiration date. Choosing a good quality salami will reduce the risk of listeria, a bacteria that can be harmful to your baby. 

Be Aware of Sodium 

Salami is a high-sodium food, and too much sodium can lead to issues such as fluid retention and high blood pressure. If you’re including salami in your diet, make sure to balance it with low-sodium foods. 

Alternatives to Eating Salami During Pregnancy

Craving salami during pregnancy? No worries, there are plenty of tasty and healthy alternatives to satisfy your palate. These options not only provide you with the necessary nutrients but also ensure safety for both you and your baby. 

Lean Meats 

Lean meats such as chicken, turkey or lean cuts of beef are great sources of protein that can be used as a salami substitute. These meats are fully cooked and will not pose the same risks as uncooked or undercooked salami. 


Seafood like salmon and tuna can serve as excellent substitutes for salami. Rich in omega-3 fatty acids, they promote brain development in your baby. Just remember to consume them cooked and in moderation due to mercury concerns. 

Vegetarian Options 

For vegetarian moms-to-be, tofu, tempeh, and seitan can be a meaty substitute for salami. These options are rich in protein and can be prepared in a variety of ways to mimic the flavor and texture of salami. 

Cheese and Crackers 

If it’s the convenience of salami that appeals to you, why not opt for cheese and crackers? Pick pasteurized cheese to be safe and enjoy a simple, nutritious snack. 

Remember, the key to a healthy pregnancy diet is variety and moderation. You can still enjoy a wide range of foods while ensuring you and your baby get the necessary nutrients. So, give these salami alternatives a try and discover a new favorite! 

Embrace Your Food Adventure 

As you navigate the exciting journey of pregnancy, it’s important to remember that it’s not just about avoiding certain foods. It’s about embracing a wider, healthier range of options that can nourish both you and your little one. So while you may bid a temporary farewell to salami, you’re saying hello to a world of delicious alternatives. 

Don’t let this small sacrifice dampen your food-loving spirit. Remember, this is just a temporary phase and before you know it, you’ll be back to your foodie exploits, perhaps even sharing it with your little one. So here’s to a healthy and happy pregnancy – bon appétit!

Read more:

Is Eating Cornstarch While Pregnant Safe?

Is it Safe to Eat Medium-Well Steak While Pregnant?


  1. Foods to Avoid or Limit During Pregnancy” from the American Pregnancy Association
  2. Listeria (Listeriosis) and Pregnancy” from the Centers for Disease Control and Prevention
  3. Pregnancy and Food Safety” from the United States Department of Agriculture
  4. Can Pregnant Women Eat Salami?” from Healthline
  5. Is it safe to eat cured meats during pregnancy?” from NHS
  6. Pregnancy nutrition: Foods to avoid during pregnancy” from Mayo Clinic
Photo of author
Dr. Margaret Dogwood, M.D., a board-certified pediatrician from the University of Pittsburgh, is renowned in child nutrition. Although she doesn't pen articles, she critically reviews pediatric content, ensuring its accuracy. Covering topics from developmental milestones to vaccine schedules, Dr. Dogwood is a trusted name in child healthcare. When not immersed in her professional world, she embraces the tranquility of yoga and captures moments through photography.

Get a freebie every week!

Join 40,000+ parents and teachers , and you'll get a freebie in your inbox at least once a week, along with tips, information, and other resources!

Subscribe to the Mamallove newsletter: