Can I Eat Subway While Pregnant? (Complete Safety Guide)

Quick Answer

Yes, you can eat at Subway during pregnancy—but how you order matters significantly. The main concern with Subway and similar sandwich chains is deli meat, which can harbour Listeria monocytogenes, a bacteria particularly dangerous during pregnancy. The good news? With a few simple ordering strategies, you can enjoy a satisfying Subway meal safely throughout all three trimesters.

Whether you're craving a footlong on your lunch break or need a quick dinner solution, this guide will walk you through exactly what's safe, what to avoid, and how to customise your order for maximum peace of mind.

Understanding the Deli Meat Concern

Before diving into specific menu recommendations, it helps to understand why deli meat gets flagged during pregnancy. The issue isn't the meat itself—it's the potential for Listeria contamination that can occur after cooking, during processing, slicing, and storage.

Here's the crucial insight: heating deli meat until steaming hot kills Listeria. This is why the NHS and other health authorities advise pregnant women to either avoid cold deli meats or heat them thoroughly before eating. And this is exactly where Subway's toasting option becomes your best friend.

The Toasting Rule: Your Key to Safe Subway Eating

Subway's signature toasting ovens reach temperatures between 200-500°F (93-260°C), which is more than sufficient to kill Listeria and other harmful bacteria. When your sandwich comes out with melted cheese and steaming meat, you've effectively eliminated the safety concern.

This applies to all their classic deli options: turkey breast, ham, roast beef, salami, pepperoni—any pre-sliced, pre-cooked meat needs that heat treatment to be pregnancy-safe.

Your Complete Subway Menu Guide

Safest Choices (No Toasting Required)

These options don't require toasting for safety because they're either freshly prepared or don't contain deli meat:

• Veggie Delite: All vegetables, no meat—completely safe and packed with nutrients
• Meatball Marinara: Meatballs are cooked fresh on-site and served hot—excellent choice
• Chicken Teriyaki: Chicken is heated before serving—naturally safe
• Oven-Roasted Chicken: Prepared fresh and typically served warm
• Rotisserie-Style Chicken: Pre-cooked and heated on-site
• Steak & Cheese: Steak is grilled to order—safe when served hot
• Tuna: Canned tuna mixed with mayonnaise—no Listeria risk (watch mercury limits if eating frequently; see our tuna guide)
• Egg-based options: Eggs are cooked through—safe for pregnancy

Safe When Toasted (Request Steaming Hot)

These deli meat options require proper toasting to be pregnancy-safe:

• Turkey Breast: Toast until steaming—then enjoy
• Black Forest Ham: Must be heated through—request extra toasting time if needed
• Roast Beef: Ensure it's hot all the way through
• Italian B.M.T.: Contains salami, pepperoni, and ham—all need thorough heating
• Spicy Italian: Salami and pepperoni—toast well
• Cold Cut Combo: Multiple processed meats—extra toasting recommended
• Subway Club: Turkey, ham, and roast beef—all need heating

Options to Avoid

• Any cold deli meat sandwich: Never eat unheated deli meat during pregnancy
• Salads with cold deli meat: There's no way to heat salad properly
• Pre-made grab-and-go sandwiches: If they contain deli meat and haven't been heated fresh

The Sauce and Topping Guide

Beyond the meat, you'll want to consider your toppings and sauces. Most are perfectly safe, but a few deserve attention:

Cheese Options

All cheeses at Subway—including American, Provolone, Pepper Jack, Shredded Mozzarella, and Swiss—are made with pasteurised milk and are safe during pregnancy. The melting during toasting provides additional assurance.

Sauce Considerations

Subway's sauces are commercially prepared with pasteurised ingredients, making them safe for pregnancy. This includes:

• Mayonnaise and Light Mayonnaise
• Mustard varieties (Yellow, Honey Mustard, Deli Mustard)
• Ranch and Chipotle Southwest
• Sweet Onion Teriyaki
• Oil and vinegar
• Sweet Chilli and BBQ

How to Order: Your Step-by-Step Script

Feeling a bit awkward about making specific requests? Here's exactly what to say:

Knowledge Check: Test Your Understanding

Nutritional Considerations for Pregnancy

Beyond safety, let's talk about making your Subway meal nutritionally valuable for pregnancy:

Boost Your Iron

Many pregnant women need extra iron. Choose roast beef or steak, and pair with vitamin C-rich toppings (tomatoes, peppers) to enhance absorption. Learn more in our comprehensive iron during pregnancy guide.

Get Your Protein

A 6-inch turkey or chicken sub provides approximately 18-24g of protein—a meaningful contribution toward the 75-100g recommended daily during pregnancy.

Load Up on Vegetables

Subway's "veggie-max" approach is perfect for pregnancy. Request extra spinach, and add peppers, tomatoes, cucumbers, and avocado for vitamins, fibre, and healthy fats.

Choose Your Bread Wisely

• 9-Grain Wheat: Higher fibre, more nutrients—good choice
• Multigrain Flatbread: Lower calorie option with whole grains
• Italian Herbs & Cheese: Higher sodium—enjoy occasionally
• Go "Protein Bowl": Skip the bread entirely for a low-carb option

Subway Salads During Pregnancy

Here's where things get tricky: if you order a salad with deli meat, there's no way to heat it properly. Your options:

• Best choice: Order a salad with hot chicken, steak, meatballs, or roasted chicken—these are already heated
• Avoid: Salads with cold turkey, ham, or any deli meat that hasn't been heated
• Safe alternative: Veggie salad with cheese, egg, or tuna for protein

Subway Cookies and Drinks

If you're indulging in a cookie (or three—pregnancy cravings are real!), they're baked fresh and perfectly safe. Watch your caffeine if ordering iced tea or soft drinks; see our guide on caffeine during pregnancy for limits.

International Considerations

Subway's menu and food safety practices are generally consistent across countries, but regional variations exist:

• UK Subway: Follows the same heating principles—toasting eliminates Listeria risk
• US Subway: Identical guidance applies
• Australia: Food Standards Australia/New Zealand advises similar caution with deli meats

What If You Already Ate Cold Deli Meat?

First: don't panic. Most cold deli meat is not contaminated, and millions of sandwiches are eaten daily without incident. Listeriosis remains rare even among pregnant women. However:

• Monitor for symptoms over the next 1-4 weeks (fever, flu-like symptoms, muscle aches)
• Contact your GP or midwife if you develop any concerning symptoms
• Going forward, apply the heating-till-hot rule consistently

Common Questions

• Is Subway tuna safe during pregnancy? Yes—canned tuna mixed with pasteurised mayo is safe. Just be mindful of your weekly tuna intake for mercury considerations.
• Can I eat Subway every day while pregnant? From a food safety perspective, yes (with proper toasting for deli meats). Nutritionally, aim for variety in your diet.
• Is the Subway Meatball Marinara pregnancy-safe? Yes! The meatballs are cooked fresh and served hot—it's one of the safest and most satisfying options.
• What about Subway breakfast sandwiches? Generally safe—eggs are cooked, and if you choose bacon or sausage, they're heated. Avoid any cold deli meat options at breakfast.
• Are Subway cookies safe during pregnancy? Yes—they're baked fresh with pasteurised eggs.

The Bottom Line

Subway can absolutely be part of your pregnancy diet when you follow one simple rule: toast any deli meat until it's steaming hot. Alternatively, choose naturally safe options like Meatball Marinara, Chicken Teriyaki, or veggie options that require no special preparation.

The key is being confident in your order. Ask for what you need, don't feel embarrassed about safety requests, and enjoy that footlong knowing you've made a smart choice for you and your baby.

Related Reading

See also: Is Deli Meat Safe During Pregnancy?, Is Mayonnaise Safe During Pregnancy?, and Foods to Avoid During Pregnancy.

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