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If you are expecting and craving a sandwich, you are definitely not alone. Subway seems like a healthy and convenient choice, but it can also raise some questions.
With deli meats, sauces, toppings, and other ingredients, it is normal to wonder what is safe and what is not.
Let’s walk through everything you need to know so you can feel confident about your next order.
Yes, you can eat Subway while pregnant as long as you are careful about your choices. The main concern is cold deli meat, which may carry a small risk of listeria. However, if the meat is heated until it is steaming hot, it is generally considered safe. There are also plenty of other menu options that are perfectly safe during pregnancy.
When eating Subway during pregnancy, it’s important to watch out for cold deli meats and raw veggies that can carry harmful bacteria like Listeria. Even toasting your sandwich may not fully protect you if cross-contamination happens during prep.
The main risk with cold cuts and other meats like chicken, turkey, ham, meatballs, and roast beef is that they can be contaminated with Listeria monocytogenes. This is a bacterium that can cause serious illness during pregnancy, including miscarriage and premature birth [*].
Packaged, pre-sliced deli meats served cold are common sources of listeria, which can multiply after slicing and packaging even when refrigerated. Heating deli meats until steaming, about 165 degrees Fahrenheit, kills the bacteria, so eating them hot, such as a toasted turkey sub, is safer during pregnancy [*].
Even if your sandwich is toasted, there’s still a risk of cross-contamination during preparation. Fillings like deli meats, chicken, mayo, and raw vegetables such as lettuce or cucumbers can carry harmful bacteria like Listeria, Salmonella, E. coli, or Campylobacter.
If food handlers don’t change gloves or sanitize utensils between touching different ingredients, bacteria can transfer from contaminated items to your toasted sandwich, undermining the safety benefits of heating [*].
Lettuce and other raw vegetables at Subway can be a healthy addition to your meal, but during pregnancy, there are a few extra things to keep in mind. Fresh produce can sometimes carry harmful bacteria like E. coli, Salmonella, or Listeria, which can cause foodborne illnesses that tend to be more serious when you are pregnant [*].
These germs can get onto vegetables at any point, from growing and harvesting to storage and preparation, and they may still be present even if the veggies look clean.
At sandwich shops, produce is often pre-sliced and stored for a while, which can give bacteria more time to grow if proper refrigeration and hygiene are not maintained [*].
There are plenty of sandwiches at Subway that are generally considered low risk to eat during pregnancy. Here are a few you can get worry-free:
Turkey can be a great source of protein during pregnancy. Just make sure it is toasted until the meat is steaming hot. Add some fresh vegetables and opt for a pasteurized cheese such as American or cheddar.
This shredded white meat chicken is fully cooked and is usually served hot. Ask for it to be toasted for extra peace of mind.
The Sweet Onion Chicken Teriyaki at Subway is another safe pick during pregnancy because the chicken is fully cooked and served hot, lowering the risk of bacteria like Listeria. The heated teriyaki sauce adds another layer of safety, too!
The meatballs and marinara sauce are served hot, reducing any concerns about bacteria. Still, it is worth checking that it is piping hot when served.
If you are not in the mood for meat, the Veggie Delight is a fresh and simple option. Pile on vegetables like spinach, cucumbers, bell peppers, and tomatoes. Just be sure to skip anything that looks like it could have been sitting out for too long if it’s served uncooked.
While it’s usually safe to eat some of these sandwiches if the ingredients have been properly prepared and stored, here are a few you might want to avoid during pregnancy just to be safe.
This sandwich includes several types of processed meat that are usually served cold. Since contamination can happen at the cooler temperatures they’re stored at, be sure it is toasted until everything is hot [*].
Cold turkey breast and roast beef at Subway, while pre-cooked, can still carry a small risk during pregnancy because they are stored cold and may allow bacteria to grow. To reduce this risk, it’s best to have these meats toasted or heated until steaming hot before eating [*].
Tuna is not off-limits, but it should be eaten in moderation (one to two servings per week) because of its mercury content. Always make sure it has been properly stored and handled [*].
The Ultimate BMT isn’t the best choice during pregnancy because it’s packed with cold deli meats like salami, pepperoni, and ham, which can carry a small risk of Listeria when served cold if it hasn’t been stored properly [*].
The Subway Club isn’t recommended during pregnancy because it includes cold deli meats like turkey breast and roast beef, which can carry a small risk of Listeria when served cold. To make it safer, the meat would need to be heated until steaming hot, but if served as-is, you have a higher chance of foodborne illness [*].
Here are some simple ways to keep your sandwich safe and enjoyable:
Toasting helps make deli meats safe by heating them enough to kill bacteria. The sandwich should be hot all the way through, not just warmed [*].
You can always ask the staff to change gloves or use clean utensils. This reduces the risk of cross-contamination between ingredients [*].
Some Subway sandwiches made with deli meats can be very high in sodium, which may raise blood pressure and increase the risk of complications like preeclampsia during pregnancy. Eating too much sodium can also cause water retention and swelling, so it’s best to enjoy these options in moderation [*].
Yes, though this is a more sensitive time in your pregnancy. Stick to hot sandwiches, and avoid deli meat unless toasted [*][*].
Yes. The same food safety guidelines apply throughout pregnancy. Always choose hot, freshly prepared ingredients [*].
Yes. Toasting helps reduce the risk of listeria by heating the meat to a safe temperature. Just be sure the entire sandwich is hot [*].
Yes. The chicken teriyaki is served hot, which makes it a safe choice. Ensure the chicken is thoroughly heated when served [*].
Yes. Subway mayonnaise is pasteurized and safe for pregnant women as long as it has been stored correctly [*].
Do not panic. The risk of listeriosis is low, even if the meat was cold. However, if you experience symptoms such as fever, muscle aches, or nausea, contact your doctor for advice [*].
So, can you eat Subway while pregnant? Yes, with the right precautions. Go for toasted sandwiches with meats that are served hot, skip cold deli meats, and avoid any veggies that look like they might’ve been sitting too long.
With a few simple choices, you can still enjoy your favorite sandwich while keeping yourself and your baby safe.
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To learn more about our services and how they can benefit your family, download our free information kit, or call us at 888.743.2673. Let us be your partner in securing a healthy future for your family.
DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS NOT INTENDED TO BE USED AS MEDICAL ADVICE.The materials and information contained on the MiracleCord website is provided for educational and informational purposes only, and is not intended to, and does not constitute, medical or other health advice or diagnosis, and should not be used as such. You should not use this information to diagnose or treat a health problem or disease. If you are seeking personal medical advice, you should consult with a licensed physician. Always consult with a qualified health care provider regarding a medical condition.
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