Safer Food Choices for Pregnant Women

Jan. 31, 2025

Pregnant women are more likely to get sick from certain germs spread through food, like Listeria.
Some foods are more likely to spread harmful germs, including undercooked meat and eggs, unpasteurized milk and cheese, and unwashed produce.
If you are pregnant, choose safer food options to protect yourself and your baby.
In addition to avoiding riskier foods, always follow the four steps to prevent food poisoning: clean, separate, cook, and chill.

Why it's important

If you are pregnant, you are more likely than other people to get sick from certain germs.

To prevent food poisoning, some foods are safer choices than others. That’s because some foods—such as undercooked meat and eggs, unwashed fruits and vegetables, and unpasteurized milk—are more often associated with foodborne illnesses.

Fact

Pregnant women are 10 times more likely to get a Listeria infection.

Safer food choices

Use the table below as a guide to making safer food choices. Pregnant women should also always follow steps to prevent food poisoning.

Poultry and Meat

Riskier Choice

Safer Choice

Raw or undercooked poultry or meat
- Poultry includes chicken and turkey
- Meat includes beef, pork, lamb, and veal
Unheated deli meat, cold cuts, hot dogs, and fermented or dry sausages
Refrigerated pâté or meat spreads

Poultry and meat cooked to a safe internal temperature. Use a food thermometer to check.
- All poultry, including ground chicken and turkey, cooked to 165°F
- Whole cuts of beef, veal, lamb, and pork cooked to 145°F (then allow the meat to rest for 3 minutes before carving or eating)
- Ground meats, such as beef and pork, cooked to 160°F
Deli meat, cold cuts, hot dogs, and fermented or dry sausages heated to 165°F or until steaming hot
Pâté or meat spreads in sealed, airtight containers that don’t need to be kept refrigerated before opening

Deli salads

Riskier Choice

Safer Choice

Premade deli salads, such as:

- Coleslaw
- Potato salad
- Tuna salad
- Chicken salad
- Egg salad

Homemade deli salads

Vegetables and Fruits

Riskier Choice

Safer Choice

Any raw or undercooked sprouts, such as alfalfa and bean
Unwashed fresh fruits and vegetables, including lettuce and other leafy greens
Cut melon left out for more than 2 hours (1 hour if it’s exposed to temperatures hotter than 90°F, such as a picnic or hot car)

Cooked sprouts (until steaming hot)
Washed vegetables and fruits (washed and then cooked are safest)
Freshly cut melon or cut melon kept refrigerated for 7 or fewer days

Juice

Riskier Choice

Safer Choice

Unpasteurized juice or cider

Pasteurized juice or cider
Unpasteurized juice or cider brought to a rolling boil for at least 1 minute before drinking

Milk

Riskier Choice

Safer Choice

Unpasteurized (raw) milk and dairy products made from raw milk

Pasteurized milk and dairy products made from pasteurized milk

Cheese

Riskier Choice

Safer Choice

Soft cheese made from unpasteurized (raw) milk—for example, queso fresco, brie, camembert, and blue-veined cheese
Any queso fresco-type cheese, when made with pasteurized or unpasteurized (raw) milk, such as queso fresco, queso blanco, requesón, or similar fresh, soft cheeses
Unheated cheese sliced at a deli

Hard cheese, when made with pasteurized milk, such as Asiago, Cheddar, Parmesan, or Swiss/Gruyere/Emmental
Cottage cheese, cream cheese, string cheese, feta and mozzarella, when made with pasteurized milk
Pasteurized soft cheeses heated to an internal temperature of 165°F or until steaming hot
Deli-sliced cheeses heated to 165°F or until steaming hot

Eggs

Riskier Choice

Safer Choice

Raw or undercooked (runny) eggs, and foods that contain raw or undercooked eggs, such as

Caesar salad dressing
Raw cookie dough or raw batter
Homemade eggnog

Eggs cooked until the yolks and whites are firm
Egg dishes (frittata, quiche, casserole) cooked to an internal temperature of 165°F if they contain meat or poultry
Egg dishes cooked to an internal temperature of 160°F if they do not contain meat or poultry
Pasteurized eggs in foods that will not be cooked to a safe temperature, such as mousse and salad dressing

Seafood

Riskier Choice

Safer Choice

Raw or undercooked fish or shellfish, including sashimi, sushi, and ceviche
Refrigerated smoked seafood (except in a cooked dish). Refrigerated smoked seafood is usually labeled as "nova-style," "lox," "kippered," "smoked," or "jerky"
Fish that contain high amounts of mercury, such as
- Shark
- Swordfish
- King mackerel
- Tilefish

Fish cooked to a safe internal temperature of 145°F or until the flesh is opaque and separates easily with a fork
Shellfish cooked until shells open during cooking or until flesh is pearly or white, and opaque
Smoked fish in sealed, airtight packages or containers that don’t need to be kept refrigerated before opening
Smoked fish cooked in a casserole or other cooked dishes
Canned fish and seafood
Fish that contain low amounts of mercury, such as
- Shrimp
- Canned light tuna
- Salmon
- Pollock
- Catfish