Eating Ham During Pregnancy – Is It Safe?

There’s plenty of contradictory information, ‘Can you eat ham while pregnant?’ Do you think ham is the problem during pregnancy? Well, no. It’s actually the type and production process that classifies it into the fit and unfit categories during pregnancy. Ham is one of those foods that is generally enjoyed without any fuss – be it a ham sandwich, a warm ham croissant from the café, or a slice of prosciutto on a charcuterie board – it’s a tummy pleaser! Some forms of ham are perfectly safe when handled correctly during pregnancy. Others, on the other hand, carry the risk of Listeria monocytogenes, a bacterium that can cause serious complications during pregnancy. So, how to know which ham is safe? Scroll more and find everything about the safety profile of ham for pregnancy, which types are safe, which to avoid, and how to enjoy ham as part of a healthy pregnancy diet when you choose to.

Can Pregnant Women Eat Ham?

Yes, pregnant women can eat ham, but the type of ham and how it is prepared matter the most during pregnancy. Like plenty of food items, ham comes with its own set of safety rules that are important to follow.

The primary concern with eating ham during pregnancy is the risk of Listeria monocytogenes contamination. As per the US FDA, Listeria is a harmful bacterium that is commonly found in water, soil, and certain foods. The chances of finding this bacterium are higher in ready-to-eat deli meats and cold-processed meats, where food is prepared and stored without proper hygiene (1).

Surprisingly, as noted by the WHO, unlike other bacteria, Listeria can multiply even at refrigerator temperatures, meaning it won’t die in cold conditions (2). This makes cold deli ham riskier for pregnant women. In fact, pregnant women are 10X more likely to get listeriosis than other people, and the impact could range from premature delivery and miscarriage to stillbirth and illnesses in the fetus (3).

Health authorities worldwide, such as the CDC, the American Pregnancy Association, the Australian Department of Health, and the NHS, advise pregnant women to strictly avoid eating cold deli meats unless they are properly cooked and heated until steaming (4) (5) (6) (7).

In short, you need to know three things:

• Proper cooking kills Listeria.
• Ham that has been freshly cooked and served is safe for pregnant women.
• Ham that is cold and cured or pre-sliced should be properly heated for pregnant women.

Ham You Can Eat During Pregnancy

Not all kinds of ham are unsafe during pregnancy. Below listed are the types that are safe to eat:

1. Freshly Cooked Ham

Ham that is thoroughly and freshly cooked and served hot is totally safe for pregnant women. To kill harmful bacteria, the internal temperature of ham should reach at least 74°C (165°F). Safe, freshly cooked ham items are freshly roasted ham, a hot ham steak, and a warm ham dish.

2. Canned or Tinned Ham

Canned ham available in stores goes through a sterilisation process during the canning process, which kills Listeria and other bacteria and makes it safe for pregnant women. However, tinned ham typically contain high amounts of sodium as a preservation process. If you open a can, leftovers should be stored in the fridge without any delay and consumed within a few days of opening it.

3. Thoroughly reheated Deli Ham

If you are craving a ham sandwich or a wrap that has pre-sliced deli ham, you can make it safe for pregnancy by thoroughly heating it until steam comes out of it. You could heat it in a pan, in the microwave, or in the oven, reaching a temperature of at least 74°C (165°F). Warming it slightly, or just for the sake of it, does not sit well for pregnant ladies.

4. Fully Cooked Ham on Pizza

Ham on a pizza becomes safe for pregnant women as the cooking process kills all bacteria. When eating during pregnancy, make sure the pizza is properly cooked and hot while serving and not just warmed

5. Ham in Dishes

Ham incorporated into cooked dishes – such as a quiche, a casserole, a soup, or a pasta bake – where it is heated through to a high temperature as part of the cooking process is safe to eat.

Ham You Should Avoid When Pregnant

Here’s a list of ham varieties that should be strictly avoided to avoid the risk of Listeria contamination, or only eaten if they have been thoroughly cooked beforehand:

1. Cold Deli Ham or Pre-packaged Sliced Ham

Thin-sliced, pre-packaged cold cuts are the most common type found in supermarkets and sandwich shops. These should not be eaten cold during pregnancy (8). Even after refrigeration, Listeria can still be present and will multiply in the fridge over time. If you want to eat deli ham during pregnancy, it is advised to heat it until steaming before eating.

2. Cold Smoked Ham

Eating cold smoked ham in pregnancy is considered unsafe, as cold-smoking doesn’t reach a temperature that is high enough to kill Listeria or other bacteria. Thoroughly cooking at a high heat can make cold-smoked ham edible for pregnant women.

3. Cured Ham (Prosciutto, Serrano, Parma ham, and Bayonne ham)

Hams like Serrano, Prosciutto, Parma, and Bayonne ham are raw-cured, uncooked hams that are preserved through salt-curing and air-drying instead of cooking. They are not safe to eat cold during pregnancy. The NHS suggests enjoying these types of cured ham when pregnant only when cooked until thoroughly hot (7).

Note: prosciutto baked on a pizza at high temperature is safe, whereas prosciutto served on a cold charcuterie board is not.

4. Ham terrines, rillettes, and pâté

All types of meat-based pâté, regardless of whether they are made from ham, chicken, or other meats, can harbour Listeria and are consistently listed among the foods pregnant women should avoid entirely.

5. Ham-based Ready Meals

Ready meals that have not been properly reheated should be avoided at all costs. Such meals should not be eaten cold or lukewarm, and should not be left at room temperature for more than two hours before eating. However, once reheated thoroughly to piping hot throughout, ham-based ready meals can be eaten safely.

Ways to Safely Include Ham in Your Pregnancy Diet

If you love ham and want to keep it as part of your diet during pregnancy, there are plenty of safe and delicious ways to enjoy it.

• When using pre-packed ham in pregnancy, always ensure the ham is heated to a safe temperature before eating. The American Pregnancy Association advises cooking raw ham at 160F and precooked ham at 140F for safe consumption (9).
• Thoroughly wash your vegetables, fruits, eggs, meats, and poultry.
• Make sure all your meats are properly cooked to an ideal temperature to avoid bacterial contamination and other foodborne illnesses.
• Reheat all cooked foods containing ham before you consume them.
• When eating out and at restaurants, avoid deli meats during pregnancy.
• Wash your cutting board well with soap and hot water after cutting raw or undercooked meat (10).
• Avoid soft cheese and opt for hard cheese options during pregnancy (11).
• Avoid refrigerated meat spreads and smoked seafood when pregnant.

Here are some different dishes you can make using ham:

• You can make a hot ham and cheese grilled toastie with thick slices of deli ham heated until steaming. Use a sandwich press or grill until the filling is visibly hot throughout.
• How about a ham and vegetable frittata? Dice-cook ham along with veggies like spinach, peppers, and onion and mix into a frittata.
• You can make a warm, comforting ham and lentil soup. The long cooking time ensures the ham is thoroughly heated.
• Thoroughly cooked ham pizza with extra vegetables and a wholegrain base, pasteurised cheese of your choice, makes a meal.

Ham Recipes for Pregnant Women

Here are three simple, pregnancy-safe ham recipes that are nutritious, easy to make at home, and genuinely delicious. Each uses ham in a fully cooked form to ensure safety.

1. Ham and Spinach Egg Muffins

Image Credit: Pinterest

Ingredients:

• 150g cooked ham, diced
• 6 large eggs
• 1 cup fresh spinach, roughly chopped
• 1/2 cup grated cheddar cheese
• 1/4 cup milk (whole or semi-skimmed)
• 1/2 red pepper, finely diced
• Salt
• Black pepper
• Olive oil spray for greasing

How to Make:

1. Preheat the oven to 180°C (350°F). Grease a 12-hole muffin tin with olive oil.
2. In a large jug, whisk together the eggs and milk, and add salt and pepper to taste.
3. Add diced ham, spinach, and red pepper evenly in the muffin compartments.
4. Pour the whisked mixture over the fillings in each muffin compartment, till its about three-quarters full.
5. Sprinkle some grated cheddar on top of each muffin.
6. Now, bake the muffin batter for 18 to 22 minutes until you see that the tops are lightly golden.
7. Once done, allow to cool slightly before removing from the tin. Serve warm or refrigerate.

2. Warm Ham and Lentil Soup

Image Credit: Pinterest

Ingredients:

• 200g cooked ham, shredded or diced
• 1 cup red lentils, rinsed
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, sliced
• 1 litre low-sodium vegetable or chicken stock
• 1 can (400g) chopped tomatoes
• 1 tsp smoked paprika
• 1 tbsp olive oil
• Fresh parsley to garnish

How to Make:

1. Heat olive oil over medium heat. Add the onion, carrot, and celery and cook for 5 to 6 minutes until softened.
2. Add the garlic and smoked paprika and stir gently for 1 minute.
3. Add the lentils, chopped tomatoes, stock, and spices. Bring everything to a boil.
4. Reduce the heat and let the soup simmer for the next 20 to 25 minutes until the lentils are completely soft.
5. Now add cooked ham and let it cook for a further 5 minutes until piping hot throughout.
6. Garnish with fresh parsley and serve with toasted wholegrain bread.

FAQs

1. Is ham beneficial for managing iron-deficiency anaemia during pregnancy?

Yes, cooked ham can be a good dietary source of haem iron (12). A 100g serving of cooked ham typically contains around 1–1.5mg of haem iron, which is absorbed at a rate of 15–35% in the body.

2. Is it safe to eat a grilled or toasted ham sandwich or croissant while pregnant?

Yes, a grilled or toasted ham sandwich and a ham croissant are safe during pregnancy, provided the ham inside is thoroughly heated until steaming hot. The grilling or toasting process heats the ham to a temperature that helps kill Listeria and other harmful bacteria.

3. Can I consume tinned or canned ham during pregnancy?

Yes, commercially tinned or canned ham is safe to consume during pregnancy. The commercial canning process heats the ham to very high temperatures inside a sealed container, which kills Listeria monocytogenes and other harmful bacteria.

4. Are ham terrines, rillettes, or paté safe for pregnant women?

No. The CDC states that ham terrines, rillettes, and pâté, along with all other meat-based pâté products, should be avoided during pregnancy. Pâté and similar products are made from finely ground or processed meat that is typically cooked as part of the production process but is then stored and sold refrigerated or at room temperature in sealed containers. These products contain Listeria and are considered high-risk for pregnant women (13).

5. Is it okay to eat ham on pizza when pregnant?

Yes, ham on pizza is safe to eat during pregnancy when the pizza has been properly cooked at a high oven temperature of typically 200–220°C (400–425°F) to kill any bacteria that may be present, including Listeria. This includes both homemade pizzas and restaurant or takeaway pizzas. Do not eat cold leftover pizza with ham straight from the fridge. 

6. Is honey-baked ham safe to eat during pregnancy?

Yes, it is safe to eat honey-baked ham during pregnancy as long as the ham is properly baked and served within 2 hours of cooking. 

While meat is a good source of protein, raw or undercooked meat, eggs, poultry, and dairy can harbour bacteria and other pathogens that can cause serious illnesses. The infections will not just infect the mother but impact the developing baby’s growth as well. Thus, it is important to ensure food safety during pregnancy by eating only cooked food and pasteurised dairy or juices. If you wish to include ham in your diet, you can do so safely by thoroughly washing and cooking at the right temperature. For any confusion related to meat or eating ham when pregnant, don’t hesitate to reach out to your doctor for professional advice.

Also Read:

Bacon while Pregnant
Eating Pasta while Pregnant
Junk Food during Pregnancy
Can Pregnant Women Eat Pizza

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Sources References

1. US FDA – Listeria (Listeriosis)

2. WHO – Listeriosis

3. US FDA – Listeria (Food Safety for Moms-to-Be)

4. CDC – Safer Food Choices for Pregnant Women

5. American Pregnancy Association – Deli Meat in Pregnancy

6. BetterHealth Channel – Pregnancy and diet

7. NHS – Foods to avoid in pregnancy

8. Pregnancy Birth and Baby – Foods to avoid when pregnant

9. American Pregnancy Association – Listeria in Pregnancy – Risks, Treatment & Prevention

10. FoodSafety.gov – People at Risk: Pregnant Women

11. UT Southwestern Medical Center – During pregnancy, avoid cold cuts and soft cheeses to reduce listeria risk

12. Cleveland Clinic – 52 Foods High in Iron

13. CDC – Preventing Listeria Infection