What Can Pregnant Women Eat at Subway? | Safe Subway Orders

Pregnant women can eat at Subway by choosing hot, toasted menu items and avoiding cold deli meat unless it’s heated until steaming hot (165°F).

Cold deli meat sandwiches are a persistent pregnancy craving, right up there with pickles and ice cream. But the fear of Listeria often turns that simple lunch order into a worry. You might have heard that all Subway sandwiches are off-limits for nine months.

That blanket rule is too strict. With a few easy adjustments — like ordering toasted subs and skipping the cold cuts — you can enjoy Subway safely throughout your pregnancy. The key is understanding which menu items carry the lowest risk and how to adapt the ones you love.

Understanding the Listeria Risk at Subway

Listeriosis, the infection caused by Listeria monocytogenes, is rare but can be serious during pregnancy. The American Pregnancy Association notes the infection can lead to miscarriage, stillbirth, or preterm labor. That sounds alarming, and it’s the reason health authorities flag certain foods.

Cold deli meats are a known potential source because Listeria can survive at refrigerator temperatures. Unlike most bacteria, it can grow slowly even in a cold sandwich. Heating the meat to 165°F — steaming hot — kills the bacteria. That’s why the FDA recommends reheating deli meats during pregnancy.

The risk from a single Subway sandwich is low, but the consequences justify being cautious. The good news is that many Subway options are already hot-served, and for the ones that aren’t, the solution is simple: toast it.

Why the “Just Skip Deli Meat” Advice Isn’t Enough

Many people assume they can simply order a cold-cut sub without the cold cuts — a bread-and-veggie sandwich. That’s a reasonable workaround, but it ignores two things: first, the vegetables themselves can pose a small risk if they’ve been sitting out pre-cut, and second, you might really want turkey or ham. The better approach is to understand which menu items are inherently safer.

• Meatball Marinara: Meatballs are cooked hot and served that way. This is one of the safest Subway choices for pregnancy.
• Steak and Cheese: The steak is grilled on the flat top, and the sandwich is typically toasted. Heat kills any potential bacteria.
• Oven-Roasted Chicken: The chicken strips are heated before serving. Order it toasted for an extra safety margin.
• Chicken Teriyaki (Sweet Onion): The chicken is heated in the teriyaki sauce. Like other hot options, it’s generally considered safe.
• Tuna: Tuna is shelf-stable and not a deli meat, so it doesn’t carry the same Listeria risk. However, it should be eaten in moderation (no more than one 6-inch sub per week) due to mercury concerns.

Notice that none of these options involve cold, pre-sliced deli meat. If you want a turkey or ham sub, you can still have it — just ask the sandwich artist to toast the meat separately until it’s steaming hot. Subway’s ovens can reach high enough temperatures to achieve that.

Safe Subway Orders: What You Can Actually Eat

So when people ask about pregnant women Subway safety, the answer comes down to heat. The main concern cold deli meat can be eliminated by toasting. Here’s a breakdown of popular options and how to approach them.

Many pregnancy experts recommend sticking with fully hot options rather than risking lukewarm meat. Subway itself, per a statement reported by the American Pregnancy Association, directs pregnant customers toward non-luncheon meat items like meatball, steak and cheese, and roasted chicken.

Extra Precautions for a Safer Subway Stop

Beyond the meat choice, a few simple steps can further reduce any food-safety risk during your Subway visit. These are easy to remember and don’t take extra time.

1. Ask them to toast any sub that contains meat. Even if you’re ordering steak and cheese (which is cooked hot), toasting ensures the entire sandwich reaches a high temperature throughout.
2. Consider the vegetables. Some sources suggest avoiding pre-cut lettuce and tomatoes because they may sit out at room temperature and could harbor bacteria. You can ask if they can slice fresh veggies for you, or simply choose a veggie sub and accept the very low risk.
3. Go for a veggie patty if you want something meatless. The veggie patty is cooked and served hot, making it a safe, protein-rich option.
4. Limit tuna to once a week. Mercury accumulates in fatty fish, and while Subway’s tuna is chunk light (lower in mercury than albacore), moderation is still wise during pregnancy.
5. If you order a cold-cut sub, watch it go through the toaster. Make sure the meat is visibly steaming when it comes out. If it’s only warm, ask for a second round in the oven.

These steps aren’t about being overly anxious — they’re about following the same FDA and CDC guidance that applies to any deli meat eaten during pregnancy. The precaution is small; the peace of mind is large.

First Trimester and Beyond: Same Guidelines, Same Options

Many women are especially cautious during the first trimester, when the risk of miscarriage from Listeria is highest. The good news is the guidelines don’t change: the same toasted until steaming hot rule applies whether you’re 8 weeks or 38 weeks pregnant.

In fact, the first trimester is often when cravings are strongest, and Subway can be a convenient, customizable lunch. You don’t need to give it up. Just stick to the heated meat options or the veggie sub.

One note: some Subway locations may have different toaster settings. If you’re unsure about the temperature, ask for extra toasting time. It’s better to have a slightly overtoasted sandwich than one that’s barely warm.

The Bottom Line

You absolutely can eat Subway while pregnant — you just need to be mindful about what you order. Hot options like meatball marinara, steak and cheese, roasted chicken, chicken teriyaki, and the veggie patty are all safe choices. If you want a turkey, ham, or other cold-cut sub, ask for it to be toasted until the meat is steaming hot (165°F). Tuna is fine in moderation, and veggie subs are fine if you’re not worried about pre-cut vegetables.

Your obstetrician or midwife can confirm whether any specific Subway items fit your individual dietary needs, especially if you have other health conditions like gestational diabetes or a history of food allergies. When in doubt, toast it out — that heat step is the single most effective way to enjoy your Subway craving safely.