What Can I Eat At Subway While Pregnant? (And What to Avoid)

what can i eat at subway while pregnant

We all know that Subway is fast, convenient, and cheap.

But many expecting moms wonder:

“What can I eat at Subway while pregnant?”

After all, not everything that’s fast food is premium quality and nutritious.

The last thing you want is to end up eating chemical-laden, unhealthy, and even hazardous meals for you and your unborn child.

So, let’s take a look at what you can actually order at Subway that you’ll enjoy – and most importantly, nutritious!

Making Better Choices

Eating during your pregnancy can be a tricky ordeal.

There are several things you need to think about including the benefits and drawbacks of a certain food to your child’s growth and development.

Sure, you know you need to eat nutritious food. But what if you just feel like going for a quick meal?

You have one of those days when you are not quite in the mood to cook. So, the idea of ordering fast food is quite tempting, right?

Moreover, there are times when you are out with your family or friends, and there are no other options for meals but fast food.

Although there are dozens of do’s and don’ts involving food to eat during pregnancy, you can keep it simple. First, you should ask yourself if the dish you have in mind has questionable ingredients.

Are they generally healthy? What is the fat content?

Is the meat from a quality source?

These are just some things you need to think about before you sink your teeth in that massive Subway sandwich.

Is Subway Safe for Pregnant Women

is subway safe for pregnant women

For the most part, pregnant women should stick to healthier meats. This means that anything outside of the deli meats section should be okay to eat. Cold meats and sausages are out, then.

What’s wrong with deli meats, anyway?

Well, the American Pregnancy Association explains that deli meats are prime suspects for listeria. This is a type of bacteria that can cause issues to your babies such as blood poisoning and miscarriage, in worst cases.

But here is the thing – the bacteria can be killed through cooking and heating.

Yet, the meat does not make it immune to contamination.

Fully cooked meat may not have listeria but it is still not completely safe to consume. With the meats on Subway not usually reheated, this increases the chances of contamination.

So, does that mean you can NEVER eat anything at Subway at all? Is it gone from your list of restaurants (or at least during pregnancy)?

Not quite. There is something you can do.

For instance, you can ask the staff to reheat the meat and serve it hot, if possible. As long as you say no to the luncheon meat and cold cuts, you should be good to go. If they could toast these meats, then it should be fine. Otherwise, just skip out on them.

Ideally, you should have your sandwiches heated up at over 75 degrees Celsius or 165 degrees Fahrenheit. Steaming hot is the best way to have your meat cooked, which can be safe to eat.

Watch for that steam coming out of your sandwich right out of the oven. This is the best visual cue for you to determine the doneness of your sandwich.

Another thing you can do is to make special requests to the Subway staff.

For instance, have the filling heated up for 20 seconds at the minimum? They should have no problem doing this, especially if you have specific dietary concerns.

Next, you can request sandwich fillings that are toasted for a longer time. But this would also mean avoiding the lettuce since it does not really look or taste good when heated.

Perhaps, you can go for other vegetables that are fine when toasted along with the other ingredients. These include onion, bell peppers, and similar veggies. These still enhance your sandwich flavor while maintaining a good texture right out of the microwave.

The most important thing is that you skip the cold cuts. But you can continue eating their other meats that are not in the deli category. These include steak, tuna, or even meatballs.

Read More: Can You Eat Summer Sausage While Pregnant? Your Questions Answered!

Important Things to Note Before Ordering a Subway Sandwich

As mentioned earlier, cold cuts are a no-no at Subway when you’re pregnant.

But what about the cheese and mayo?

You want to be sure that these are made from quality, safe sources.

In the case of mayonnaise, it must be manufactured from pasteurized, premium-quality eggs. Fortunately, Subway claims to use this type of ingredient for its sandwiches. They use this mayo for their salads and sandwiches, too.

Now, as for cheese, it should be from a pasteurized milk source. Whether it is cheddar, feta, mozzarella, American cheese, and other types of cheese, just be sure they are safe for you. Hard cheeses are usually safe, especially when you are pregnant.

To be more specific, there are quite a few sandwiches that pregnant women can eat at Subway. These include the following:

  • Roast beef
  • Spicy Italian
  • Italian BMT
  • Chicken and Bacon Ranch
  • Turkey Breast
  • Classic Tuna
  • Steak and Cheese

Spicy and marinated food including olives, jalapenos, and pickles are also suitable for pregnant women. The same goes for wraps and smaller subs, as long as you leave out the heavy dressings and soft cheeses.


Overall, Subway sandwiches are okay for pregnant women.

Just be sure to request the staff to reheat your sandwich, specifically the meat they use for it. Once it is heated up to a suitable temperature, it should be safe for you.

Also, you can check out this video to learn more about the different ingredients and surprising truths you can expect from Subway sandwiches. These things are applicable to everyone – pregnant or not!

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