Can Pregnant Women Eat Pepperoni?

Can you have a slice of pepperoni pizza or pepperoni pasta for lunch? Do you need to prepare it differently than before you were pregnant? Let’s find out.

Fortunately, this question is fairly easy to answer. Yes, it’s safe to eat pepperoni while you’re pregnant, but only if you heat it thoroughly before consumption.

That’s because uncooked pepperoni may contain harmful bacteria and parasites that can lead to:

• Listeriosis: This disease is caused by a type of bacteria called Listeria monocytogenes. It puts you at risk of severe pregnancy complications, including miscarriage and infant birth defects. 1 2
• Toxoplasmosis: This is caused by Toxoplasma gondii, a single-celled parasite. In severe cases, it can cause brain, eye, or other organ damage. If you get toxoplasmosis during your pregnancy (or even just before), you may pass this disease on to your baby in your womb. 3

Healthy adults are typically fine after eating uncooked pepperoni. However, your chances of getting infected skyrocket during pregnancy due to your depressed immune system. 3 4

It’s also worth noting that the symptoms of listeriosis during pregnancy often don’t show up immediately. You should check in with your doctor if you ate uncooked pepperoni even if you feel fine.

Are pepperoni’s ingredients pregnancy-safe?

Pepperoni is often made of a mix of beef and pork with many seasonings, including salt, paprika, chili flakes, and garlic. 5 It typically also contains nitrates and nitrites, chemical compounds that maintain the color and freshness of processed meat like pepperoni. 6

Pepperoni is a type of fermented or cured meat (i.e., dried, raw meat). 2 5 All of its component ingredients are safe for pregnant women to consume, but because the meat is technically still raw, it sometimes harbors bacteria and parasites.

You can eat pepperoni and other cured meats safely by heating them to 165°F (74°C). (They should be steaming hot when heated to that degree.) 7

Doing so kills harmful bacteria and parasites that those meats sometimes harbor. 2 3 That’s why doctors generally consider pepperoni on a piping hot pizza safe for pregnant women to eat.

Again, properly heated pepperoni isn’t on the long list of foods to avoid during pregnancy. However, it isn’t the best option for your pregnancy diet either. You can have it, but do so in moderation.

As mentioned, pepperoni is a type of processed meat that usually contains unhealthy ingredients. Specifically, it contains:

• Nitrates and nitrites: These chemical compounds make processed meat look better and last longer. However, they can lead to colon cancer. 6
• Sodium: In addition to preservatives, processed meats are high in sodium. Eating them too often increases your risk of developing heart disease and diabetes. 8 Limiting sodium intake is especially important for pregnant women who have preexisting high blood pressure.

Beyond that, pepperoni is generally fairly calorically dense, and it’s high in fat. Provided it’s prepared safely, there isn’t anything uniquely risky about consuming it while you’re pregnant, but it shouldn’t be a major component of your diet (that also applies when you aren’t expecting a child).

This doesn’t mean you can’t eat pepperoni at all. You’ll be fine eating heated processed meat once in a while to satisfy a craving. Just don’t make it a dietary staple. Nutritious, unprocessed foods are your friends.

Alternatives to eating pepperoni

If you’re still hesitant about eating pepperoni or you’re simply looking for healthier alternatives, consider these options:

• Leaner meats: Cooked grilled chicken and lean ground beef can provide protein and similar savory flavors without all the sodium.
• Vegetable toppings: Load up your pizza or other dishes with colorful vegetables like spinach, mushrooms, bell peppers, and onions. These provide a satisfying crunch and an accompanying nutrient boost.
• Cheese: Fortunately, you can still eat most kinds of cheese while pregnant, as long as you opt for pasteurized options. Moreover, if you’re putting cheese on your pizza, the cooking process will ensure that it’s safe to eat.

Explore different unprocessed foods to vary up your pregnancy snacks and meals. Getting a wide variety of nutrients will give your little one the best start to her life.

Thankfully, you don’t have to give up pepperoni during pregnancy. Whether you want to add it to your pizza, a sandwich, or another dish, just remember to heat it until it’s steaming hot and enjoy it in moderation.