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If you’re pregnant and eyeing that charcuterie board or deli counter, you might be wondering: Is mortadella safe during pregnancy? Mortadella is a popular Italian deli meat, but like many cold cuts, it comes with some caution during pregnancy. The short answer: You can eat mortadella during pregnancy, but only if it’s thoroughly heated until steaming hot to reduce the risk of listeria. 

Is mortadella safe to eat while pregnant?

Mortadella is only safe to eat during pregnancy if it’s been heated to steaming hot (165°F / 74°C). Like other cold cuts and deli meats, mortadella can potentially harbor Listeria monocytogenes, a bacteria that poses a significant risk during pregnancy. (Learn why food poisoning is so risky during pregnancy.)Even if pre-packaged or sliced fresh at the deli counter, it should be reheated before eating. In short: Avoid eating mortadella cold, straight from the fridge or deli tray. 

Benefits of Eating Mortadella During Pregnancy

While mortadella exactly considered a pregnancy superfood. It’s high in fat, sodium, and additives like nitrates, so it’s best consumed occasionally and in small portions.

Mortadella does provide:

  • Protein: Supports fetal growth and maternal muscle health
  • Iron: Helps prevent pregnancy-related anemia
  • Vitamin B12: Supports nerve function and red blood cell production

But you’re better off getting these nutrients from leaner, less-processed meats or plant-based foods! (More on the nutrients you need when pregnant)

 

Risks or Considerations

  • Listeria risk: Can cause severe complications including miscarriage, stillbirth, or preterm labor
  • High sodium content: Can contribute to water retention and increased blood pressure
  • Nitrates/nitrites: Found in many cured meats and controversial during pregnancy, though occasional consumption is generally considered low-risk by most experts
  • Processed fat content: May contribute to poor dietary balance if eaten frequently

How to Safely Eat Mortadella While Pregnant

To enjoy mortadella safely:

  • Always heat until steaming hot (165°F / 74°C)—a quick pan-fry or microwave works
  • Skip charcuterie boards—cold mortadella at room temperature is not safe. Listeria can grow at refrigerated temps!
  • Pair with whole-grain bread and fresh veggies for a more balanced snack or meal
  • Limit frequency to avoid excessive sodium and nitrates

When to Avoid Mortadella

  • If it’s served cold or hasn’t been reheated
  • From unrefrigerated platters or buffets
  • If you have a history of high blood pressure or preeclampsia, discuss high-sodium foods with your provider

Have a hankering for something salty? Peep these healthy ways to satisfy your pregnancy cravings!

Bottom Line

Mortadella can be safe during pregnancy, but only if it's thoroughly heated. Skip the cold cuts unless you’re cooking them. While it’s fine to indulge occasionally, mortadella should not be a regular staple due to its sodium and nitrate content. When in doubt, always check with your OB-GYN or midwife for guidance!

 

More on Healthy Eating During Pregnancy:

 

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REFERENCES

  • U.S. Department of Agriculture Food Safety and Inspection Service: Listeria
  • FoodSafety.gov: Pregnant Women and Food Safety
  • U.S. Food and Drug Administration: Ready-to-Eat Foods and Food Safety for Moms-To-Be
  • Sodium Intake During Pregnancy, but Not Other Diet Recommendations Aimed at Preventing Cardiovascular Disease, Is Positively Related to Risk of Hypertensive Disorders of Pregnancy, Journal of Nutrition, Jan 2020

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.