When you are pregnant, eating out or getting a quick snack on the run should be no problem. Subway has many locations around the globe, so it would be nice to know if pregnant women can eat at Subway.
Subway sandwiches are made with deli meats and other ingredients which need to be handled differently.
Can Pregnant Women Eat At Subway? If you heat the sandwich until it’s hot and not just warm, pregnant women can eat Subway sandwiches. It’s best to either heat the sandwich in a microwave for a couple of seconds or toast it – sometimes more than usual.
The American Pregnancy Association recommends that you avoid eating deli sandwiches in places where the meat is not heated. Subway also encourages you to choose different fillings (source: ). The UK recommendations on cold meat are less strict, but it is still important to follow APA guidelines.
What pregnant women should know about eating at Subway
Subway sandwiches are dangerous for two reasons:
Many Subway sandwiches are made with deli meat. This meat must be heated until it is hot to remove any listeria risk.
Subway’s salads are made up of a mix of items that are already pre-sliced, bagged and ready to go (like lettuce) and those that are cut in-store (like tomatoes). It may vary from one location to another since each franchise is unique.
Avoid bagged salads unless you are washing them yourself. They can be contaminated with listeria.
You can still eat Subway safely while pregnant if you ask for a few extras like toasting and heating.
Can pregnant women eat Subway sandwiches if they’ve been toasted?
Subway offers a variety of sandwich options that are safe for pregnant women to eat, provided they are heated until hot and not just warmed. Heat sandwich fillings such as deli meat or salad to kill listeria if the temperature is above 165F (75C).
If you don’t have a cooking thermometer, you can use a standard term for this temperature, which is “steaming”.
Subway’s sandwich filling may not be steaming hot if the temperature of the machine and how long it is toasting your sandwich are different. They responded that pregnant women are advised to choose non-deli meat options or to request the deli meat to be heated up more than usual.
How do make a special request Subway Sandwich when you’re pregnant
If you want to eat a Subway sandwich that contains deli meat, or salad leaves in pre-bagged bags, like lettuce, ask to heat the filling first until it is steaming hot. It only takes 20-30 seconds. Most Subway stores have microwaves and are happy to help you.
can be used to request that the contents of your sandwich are toasted more than once or for longer than normal. The goal is to make the filling scalding hot.
You can substitute lettuce with something equally nutritious and delicious, such as bell peppers.
Subway employees should not have any problems with the request if it is framed as a medical request. In 2016, a Subway employee refused to heat a sandwich for time-saving reasons, not because she was pregnant. Subway said that after the story was reported, they had re-trained their staff.
Subway employees are likely to know that pregnant women require their deli meat to be heated. Speak to staff or manager if they do not know (or show them the article!) So that they can understand why it is important.
According to the American Pregnancy Association, if all of this seems like a hassle, you can stick with non-deli meat options such as tuna, steak and cheesy, or meatballs. (Source: APA). This article will cover a list of Subway pregnancy options.
Can Pregnant Women Eat Tuna at Subway?
Subway tuna sandwiches are safe for pregnant women.
You can then eat it cold as the sandwich won’t have any deli meat or bagged salad.
Subway’s policy states that they only use yellowfin and skipjack tuna for their sandwiches. It’s good news for women who are pregnant since these two types of tuna are low in mercury. Skipjack is especially so. Tuna can be consumed during pregnancy, but you should watch your mercury intake.
Is Subway’s Mayonnaise Pasteurized?
Subway’s mayonnaise is made with pasteurized eggs. This means that pregnant women can eat mayonnaise. It includes pre-mixed mayonnaises, such as tuna mayo. Or mayonnaise can be added to your sandwich after the filling is finished.
Subway offers a variety of sauces and salad dressings to add to your sandwich or salad, including Caesar, Buffalo, Ranch, and more. All of them are safe to consume during pregnancy.
Does Subway Pasteurize its cheese?
Subway offers a wide variety of cheeses, including American, Swiss, Cheddar, Provolone, Feta, Pepperjack, and Mozzarella. All are made with pasteurized milk or processed/hard cheeses which are safe to eat during pregnancy (source: Subway). Subway offers a variety of cheeses that are safe for pregnant women to consume.
Subway menu options for pregnant women
This guide will help you choose the right sandwich for you if you are pressed for time. This is based on the USA Menu and may vary depending on your region and country.
Tips for ALL Subway sandwiches:
- All the salad ingredients are safe because they’re prepared on-site. However, the lettuce is bagged and shredded commercially, so if you don’t want lettuce, microwave it for a few minutes. Hot lettuce doesn’t taste very good.
- All spicy and marinated foods (pickles, olives or banana peppers, for example) are safe to eat during pregnancy.
- The mayo, dressings, and cheeses are safe to consume by pregnant women.
- Wraps, salads, smaller subs and sliders without heavy dressings and cheese are healthier options. Subway publishes calorie and nutrition information for your sandwich combination.
Sandwiches are safe only if you heat the meat:
- Black Forest Ham
- Chicken and Bacon Ranch
- Italian BMT
- Cold Cuts in any combination
- Spicy Italian
- Roast Beef
- Club Sandwich
- Turkey Breast
Sandwiches safe for pregnancy “as they are”, without lettuce:
- Classic Tuna (can be consumed cold or as is)
- Teriyaki, Rotisserie or oven-roasted chicken
- Meatball Marinara
- Steak & Cheese
- Veggie Delite – Cold or warm.
Help! I accidentally ate Subway without toasting or heating – what should I do?
It’s common to eat a sandwich with deli meat that hasn’t been heated. This is especially true at places like Subway or if you weren’t aware it needed to be heated.
First, don’t panic. Listeria is a very rare disease. The deli meat can be heated to lower the risk. If you have eaten two Subway sandwiches that were not toasted, it doesn’t mean you are at increased risk of listeria.
You now know how to minimize your risk. While you wait, rest assured that the risk of contracting listeria is low.
Listeria symptoms are similar to mild flu symptoms, including headaches, nausea, vomiting and aches (Source: APA). These symptoms are common during pregnancy (such as morning sickness), so if you’re concerned, speak to a doctor right away.