Is It Safe to Eat Pepperoni While Pregnant?

You might be concerned about eating pepperoni while pregnant because of advisories about eating deli meat while expecting, and seeing headlines about listeria outbreaks in the news. Or, you may know that deli meat in general is something to take precautions with during pregnancy.

So, what should you do? Is pepperoni in or out when you’re expecting? The answer is that pepperoni can be safe during pregnancy, but only if it’s prepared correctly. Here, we’ll go over everything you need to know about eating pepperoni during pregnancy, with experts to guide us.

Can You Eat Raw Pepperoni While Pregnant?

In general, the biggest concerns about eating pepperoni while pregnant is the risk of listeria or toxoplasmosis, says Kelli Daugherty, CNM, APRN, a certified nurse midwife with OSF HealthCare. Listeria are bacteria that can contaminate foods like deli meats, and toxoplasmosis is an infection triggered by a parasite and is a top cause of foodborne illness.

These infections are much more likely to occur if you consume uncooked or raw deli meats, Daugherty advises. “Pepperoni is a raw cured meat and can potentially contain these pathogens,” she adds. “We would not recommend that pregnant people consume raw pepperoni given the risks of listeria and toxoplasmosis.”

Risks of Eating Raw Pepperoni While Pregnant

What exactly are the risks to eating raw deli meats like pepperoni?

“Listeria illness in pregnant people can cause fever, vomiting, diarrhea and abdominal pain,” Daugherty describes. In addition, listeria can cross the placenta, and cause miscarriage, preterm labor, sepsis, or death of the newborn.

Toxoplasmosis infections during pregnancy are very serious as well, causing symptoms like fever, chills, headaches, and rashes. “This also has an increased risk of miscarriage or stillbirth,” Daugherty explains. “Toxoplasmosis can also cross the placenta and may result in growth restriction of the baby as well as brain and other organ anomalies.”

Can You Eat Cooked Pepperoni While Pregnant?

Here’s the good news. While it’s best to stay away from raw pepperoni while pregnant, eating it cooked should be safe. That’s because heating pepperoni can kill off the unwanted and harmful bacteria and parasites that pregnant individuals should stay away from. So this means that wolfing down a warm slice of pizza with pepperoni is most likely okay, provided the pepperoni has been well cooked.

“Properly cooked meat does carry a lower risk of food borne illness,” assures Jillian LoPiano, MD, OB-GYN  and chief health officer at Wisp. While this usually means heating pepperoni properly before consuming it, Dr. LoPiano points out that some pepperoni is sold pre-cooked as well, which would make it even safer. She advises that you carefully read pepperoni labels to check to see if the pepperoni has been pre-cooked.

If it hasn’t been pre-cooked, then you will definitely want to be sure it’s well heated before consuming it. “Pregnant individuals can safely consume cooked pepperoni, but ensure it reaches an internal temperature of 165°F (74°C) to eradicate harmful bacteria,” says Matthew Casavant, DO, OB-GYN at South Lake OB-GYN.

And if you don’t know the temperature that the pepperoni has been cooked at, how can you tell that it’s safe? “Look for pepperoni that is steaming hot all the way through, which is a good indicator it's well-cooked,” Dr. Casavant describes.

Daugherty says that pepperoni will reach a safe temperature if you bake it in the oven until it’s lightly browned. Heating it in the microwave for 30 to 60 seconds works well too. The bottom line? “If cooked on a pizza, it will be safe to eat,” Daugherty says.

Benefits of Eating Pepperoni While Pregnant

Besides safety concerns, you might be wondering if pepperoni is a good food to eat during pregnancy, in terms of its nutritional value. The truth is, protein is basically all that pepperoni has going for it. “Because pepperoni is high in fat and cured with chemicals such as nitrates, the protein benefit may be negated,” explains Karyn Eilber, MD, urogynecologist and co-author of A Woman's Guide to Her Pelvic Floor: What the F*@# is Going On Down There.

Daugherty agrees, adding: “Pepperoni is high in saturated fat and sodium, which are two things you want to keep lower in your diet.” That said, pregnant people do need protein. So eating a bit of (safely prepared) pepperoni on pizza or sandwiches in moderation is okay, Daugherty says.

“It’s also understandable that while pregnant, people may have cravings for different things,” says Daugherty. “As a provider, I try not to give too many restrictions or limitations on foods.”

Alternatives to Eating Pepperoni While Pregnant

Again, it’s considered safe to eat pepperoni while pregnant, provided that it's been thoroughly cooked. “I don’t believe pregnant people need to be afraid to have pepperoni on pizza,” Daugherty emphasizes. “It’s safe to consume if cooked.”

That said, if you have any lingering concerns, you can always try different pizza toppings. Dr. Karyn Eilber and Dr. Casavant shared their top picks:

• Green, leafy vegetables such as spinach
• Leaner meats such as turkey or chicken sausage
• Cooked grilled chicken or turkey slices (not deli meats, fully cooked)

“These options provide [alternative] choices during pregnancy while still satisfying similar cravings,” according to Dr. Casavant, pointing out that such meats also contain protein without things like excess sodium.

If you are looking to eat more protein from animal sources while pregnant, Dr. LoPiano recommends considering other sources before pepperoni. “More lean sources of protein are usually recommended such as chicken, low-mercury fish,” she says. “All food should be properly washed and cooked for consumption to reduce the risk of food borne illness.”

The Bottom Line

Navigating food safety during pregnancy can get confusing. The truth is that most foods are safe, and you don’t have to stress over everything you eat. That said, there are some basic rules to keep in mind when eating for two. One of these is to stay away from raw meat and sliced deli meats. This means that while you can eat pepperoni in pregnancy, you should only do so if it’s been cooked.

If you have further questions about food safety in pregnancy, or eating pepperoni while pregnant, don’t hesitate to reach out to an OB-GYN or health care provider.