Can Pregnant Women Eat Pepperoni?
Pregnancy cravings can get intense—sometimes all you want is a slice of pepperoni pizza. But is it actually safe to eat? Between conflicting advice and growing concerns, it’s easy to feel overwhelmed when navigating your prenatal diet.
If you’re wondering whether pepperoni belongs on your plate or needs to stay off the menu, this guide breaks down the health risks, preparation tips, and smarter choices. Keep reading for everything you need to know before satisfying that savory craving.
About Pepperoni
Pepperoni is a popular cured meat typically made from a mix of pork and beef. Seasonings like paprika, garlic, and chili powder give it a spicy flavor and deep red color. Aging and drying follow, enhancing both its taste and texture.
Most often, pepperoni is sliced thin and used as a topping for pizza, sandwiches, and snacks. It is sold in both stick form and pre-sliced packs. Though sometimes eaten raw, it’s typically enjoyed cooked, especially on hot foods like pizza.
While the curing process helps preserve it, pepperoni still requires proper handling and cooking, particularly for those at higher risk of foodborne illness, including pregnant women.
Nutrients Found in Pepperoni
Pepperoni does offer some nutritional value, though it’s not considered a nutrient-rich food. A 28-gram serving (about 14 slices) contains approximately 13 grams of fat and 5 grams of protein. This provides a small amount of protein, which supports the building and repair of body tissues. However, the fat content is quite high—most of it being saturated fat—so it’s best to enjoy pepperoni in moderation.
Because pepperoni is a cured meat, it also contains a significant amount of salt (sodium). High sodium levels can affect hydration and may not be ideal for people watching their salt intake.
In addition to its salt content, pepperoni often includes preservatives such as nitrates and nitrites, which help ensure food safety and extend shelf life. While these additives serve an important role, foods containing them—like pepperoni—are best eaten in moderation.
Below is a simple table showing the typical nutrients in one serving of pepperoni (28g):
| Nutrient | Amount (per 28g) |
|---|---|
| Calories | About 140 |
| Protein | 5 grams |
| Fat | 13 grams |
| Carbohydrates | 0.3 grams |
| Sodium | High |
| Nitrates/Nitrites | Present |
Overall, pepperoni offers modest nutritional benefits, with small amounts of protein and calories. However, its high levels of fat, sodium, and additives, along with a lack of key vitamins and nutrients, make it a food best enjoyed occasionally.
Eating Pepperoni While Pregnant
Health Facts about Pepperoni During Pregnancy
Pepperoni can be safe to eat during pregnancy if eaten in small amounts. While it’s a flavorful option, it’s also very high in salt, which can lead to swelling and water retention. For this reason, it’s best to enjoy pepperoni as an occasional treat rather than a regular part of your diet. It’s also important to watch out for its added fat and preservatives, especially when eaten often.
Eating Cooked Pepperoni When Expecting
Cooked pepperoni—like the kind used on pizza—is a safer choice for pregnant women. Heating helps kill bacteria that might be found in raw or cold meats. To be safe, pepperoni should be thoroughly heated, not just warmed, before eating. Cold or deli-style pepperoni is best avoided during pregnancy to lower the risk of foodborne illness.
Possible Health Concerns of Eating Pepperoni During Pregnancy
Pepperoni is a type of cured meat that is often eaten without being fully cooked. When eaten cold or undercooked, it can carry bacteria like Listeria or parasites such as Toxoplasma. These can be risky for pregnant women, as infections may cause symptoms like fever, stomach pain, muscle aches, or swollen glands. In severe cases, these infections may harm the developing baby or increase the risk of miscarriage.
To reduce the risk of infection, it’s best to avoid cold or undercooked pepperoni. If unsure about food safety or diet choices, it’s best to consult a healthcare provider.
Safe Ways to Eat Pepperoni When Pregnant
Pregnant women can safely enjoy pepperoni by following a few simple steps to lower the risk of foodborne illness. The most important rule is to eat it only when it’s been thoroughly heated—whether on pizza, pasta, or in any other dish. Avoid eating it straight from the package or as a cold topping, as uncooked or deli-style meats may carry harmful germs, including those that can cause listeriosis or toxoplasmosis.
It’s also smart to check product labels and choose brands that follow safe handling practices. Store pepperoni in the refrigerator and use clean utensils to prevent the spread of germs. And because it’s high in salt and fat, it’s best to enjoy pepperoni in small amounts during pregnancy.
Healthy Food Choices for Pregnant Women
Pregnant women should eat a variety of foods to support their health and the baby’s growth. Adding fruits, vegetables, whole grains, and lean proteins like chicken, beans, and fish helps provide key nutrients such as iron, calcium, and folic acid. These nutrients are important for the baby’s development and help keep the mother strong and healthy.
As part of choosing healthier proteins, it’s best to choose fully cooked, unprocessed meats such as grilled chicken, lean beef, or turkey slices. These options can lower potential health risks compared to processed meats like pepperoni. Cured meats, including salami and deli slices, should only be eaten if they’ve been heated until steaming hot. Adding more vegetables, beans, and healthy fats like avocado can further support a balanced and nutritious diet.
Drinking plenty of water and eating balanced meals is also important. Too much sugar, salt, or unhealthy fats should be limited to prevent problems like swelling, high blood pressure, or excessive weight gain. Dairy foods like milk, cheese, and yogurt provide protein and calcium, but it’s best to choose pasteurized and low-fat options.
Raw or undercooked foods—including certain meats and fish—should be avoided to reduce the risk of harmful bacteria or parasites. Cooked foods, such as pepperoni on pizza, are generally safer. It also helps to limit salty foods like processed meats, as too much sodium may increase the chances of swelling or high blood pressure during pregnancy.
Safe Choices for Pizza Toppings in Pregnancy
Pregnant individuals can safely enjoy many pizza toppings as long as they are properly handled and fully cooked. Popular options like pepperoni, sausage, and chicken should always be heated thoroughly before being added to pizza. Washed vegetables and fruits are also safe, and ingredients like tomato sauce and most spices are generally not a concern.
For cheese, pasteurized types such as mozzarella or pasteurized feta are safer choices. Deli meats or cured meats should never be added raw or cold but are fine to eat once fully cooked. To reduce any food safety risks, all toppings should be prepared with care.
Signs to Reach Out to a Medical Professional
Pregnant women who eat pepperoni should contact a healthcare provider if they experience certain symptoms. These include fever, stomach pain, vomiting, or diarrhea—especially after eating pepperoni that wasn’t fully cooked. Such symptoms could be signs of a foodborne illness, which can be more serious during pregnancy.
They should also speak with a doctor if they feel unwell after accidentally eating cold or deli-style pepperoni. Anyone with a weakened immune system or a history of pregnancy complications should be extra careful and seek medical advice if they’re unsure about what they’ve eaten. Quick medical attention can help protect both the mother and the baby from further health risks.
By staying informed and paying attention to how pepperoni is prepared, pregnant individuals can better protect themselves and their baby from potential risks. With a few simple precautions—like choosing fully cooked toppings, watching portion sizes, and consulting a doctor when needed—pepperoni can still be safely enjoyed during pregnancy.
