can you eat subway while pregnant

Can You Eat Subway While Pregnant?

Pregnancy comes with many changes, including dietary restrictions that can often leave expectant mothers with more questions than answers. One question that commonly arises is: Can you eat Subway while pregnant? The answer to this question isn’t a simple ‘yes’ or ‘no’ as it largely depends on what you order. Let’s delve deeper into understanding the best choices you can make when visiting Subway during pregnancy.

Is Subway Bad for Pregnant Women?

The initial concern with eating at Subway or any fast food restaurant during pregnancy revolves around food safety. Listeria, a bacteria that can be present in certain types of deli meats, can pose a significant risk to pregnant women and their unborn babies. Subway, like other fast-food sandwich chains, offers many sandwiches that contain deli meats.

can you eat subway while pregnant

However, this does not mean that all Subway sandwiches are off-limits during pregnancy. The risk of Listeria is significantly reduced when the meat is heated to a steaming hot temperature. Subway, along with many other sandwich chains, offers to toast your sandwich, which can help to kill off this bacteria. Moreover, many items on the Subway menu are safe to consume during pregnancy if you avoid certain ingredients.

Healthy Subway Sandwiches for Pregnant Women

There are many healthy and safe options at Subway for pregnant women. Opting for whole grain bread, lean proteins, and a variety of vegetables can create a nutrient-rich meal. Consider options like the oven-roasted chicken or turkey breast sandwiches, which provide high-quality protein and other essential nutrients.

subway sandwich

Avoiding high-sodium and high-fat ingredients like certain sauces and cheeses can help you make the healthiest choices. Remember, Subway offers a “make it your way” style of service, allowing you to customize your meal to your preferences and dietary needs.

Are Subway Cheeses Pasteurized?

Unpasteurized cheeses can pose a risk during pregnancy due to the potential presence of harmful bacteria. Thankfully, Subway uses pasteurized cheeses on their sandwiches, which are safe for consumption by pregnant women. They offer a variety of cheeses, including American, Swiss, and Provolone, all made from pasteurized milk.

is subways cheese pasteurized

Is Subway’s Mayonnaise Pasteurized?

Just like with their cheese, Subway’s mayonnaise is also pasteurized. Traditional mayonnaise is often made with raw eggs, which can pose a risk of Salmonella. However, commercially prepared mayonnaise, like that used at Subway, is made from pasteurized eggs and is considered safe for consumption during pregnancy.

In conclusion, Subway can be a safe and healthy fast-food option for pregnant women, provided the right choices are made. Always ensure that deli meats are heated until steaming, and feel free to enjoy the variety of vegetables, whole grain breads, and pasteurized cheeses and sauces they offer. As always, moderation and a balanced diet are key during pregnancy. If you’re ever uncertain, it’s best to consult your healthcare provider.

is subways mayonnaise pasteurized

Can Pregnant Women Eat Toasted Subway Sandwiches?

For those who are pregnant and suddenly gripped by a craving for a footlong, the question hangs in the air: can pregnant women eat toasted Subway sandwiches? The answer, quite simply, is yes. However, it does come with a few caveats and points of attention that are essential to ensure the health of both the mother and the developing baby.

Toasting a Subway sandwich not only enhances the flavor but also has a critical health benefit for pregnant women. It helps to kill any potential bacteria lurking in the deli meats. The high heat applied during the toasting process is capable of neutralizing agents like Listeria, a bacteria harmful to pregnant women. This is a vital precautionary measure, as infections during pregnancy can lead to severe complications such as premature delivery and, in some rare cases, even miscarriage.

toasted subway sandwich

However, it is essential to note that the sandwich should be toasted until the meat is steaming. This high heat is what kills the bacteria, making the sandwich safer to consume. Therefore, the next time your craving for a Subway melt kicks in, remember – toast to your heart’s content, and most importantly, your health!

What Subway Deli Meats are Safe During Pregnancy?

Navigating the array of deli meats at Subway can be a tricky task for an expectant mother. The cardinal rule for eating deli meats during pregnancy is that they must be heated until they are steaming hot, which eliminates potential bacteria. However, not all meats are created equal in this regard.

Turkey, roast beef, and ham are safe options as long as they’re thoroughly heated before consumption. These options are lean, packed with essential nutrients like protein and iron, and typically contain fewer nitrates than other deli meats. They can be a part of a balanced, healthy diet during pregnancy when appropriately prepared.

On the other hand, it’s best to steer clear of certain cured or processed meats like salami, bologna, or pastrami, even if they’re heated. These types often contain more preservatives and nitrates, which are not ideal for pregnant women.

deli meat

Ultimately, eating Subway sandwiches while pregnant is about making informed choices. By selecting lean, nutritious meats and ensuring they are adequately heated, expectant mothers can satisfy their cravings without compromising on safety or nutrition.

Remember, these guidelines are meant to provide a general understanding. Always consult with a healthcare provider for dietary advice tailored to individual health needs during pregnancy.


As we draw the curtains on this gastronomic exploration, it is evident that navigating the Subway menu during pregnancy isn’t a Herculean task, it just requires a bit of knowledge and care.

Yes, pregnant women can indeed indulge in their favorite Subway sandwiches, with the crucial stipulation that the deli meats are thoroughly heated until steaming to eliminate any harmful bacteria. Opting for lean meats such as turkey, roast beef, and ham, which are lower in nitrates, can provide essential nutrients to the mother and baby. All while satisfying those sudden sandwich cravings.

However, avoiding processed meats like salami, bologna, and pastrami is advisable due to their higher preservative and nitrate content. The golden rule here is simple: when it comes to pregnancy and food, it’s always better to err on the side of caution.


Pregnancy is a beautiful journey filled with changes and growth. A part of this journey is adapting one’s diet to support the health of both mother and child. So, the next time you find yourself craving a footlong, remember the guidelines in this article. Enjoy your journey of motherhood, one tasty, toasted Subway sandwich at a time!

In conclusion, Subway sandwiches can safely find a place in a pregnant woman’s diet, making sure they are well-toasted and filled with the right meats. Always remember, though, individual dietary needs can vary. For personalized advice, please consult your healthcare provider. Happy munching, future mums!