Can I eat bacon while pregnant?

US pregnancy food safety guidance. Educational only.

What Guidelines Say

Consuming fully cooked bacon during pregnancy is generally safe; however, moderation is advised due to high sodium and fat content.

Read more details

According to FDA and ACOG guidelines, bacon is safe for consumption during pregnancy if it is cooked thoroughly until crispy and steaming hot. This high-heat preparation is necessary to eliminate the risk of pathogens such as Listeria monocytogenes and Toxoplasma gondii, which can be present in raw or undercooked meats. While the heat treatment addresses biological risks, bacon remains a processed meat high in sodium and nitrates. Clinical guidelines suggest limiting processed meats because high sodium intake can exacerbate pregnancy-related hypertension and edema. Additionally, some health organizations recommend minimizing nitrate exposure during gestation. Consequently, while bacon is not strictly prohibited, it is categorized under 'caution' to emphasize the necessity of thorough cooking and the importance of nutritional moderation within a balanced prenatal diet.

Avoid

Undercooked Meats

Caution

Cook bacon to an internal temperature of 145°F (63°C).

Safe Options

Lean Meats

Expert Pick

Plant-Based Proteins

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Updated: Jan 2026 Sources: Dietary Advice Before and During Pregnancy | FDA +4

Safer Choices

Lean Meats

Opt for lean cuts of poultry or beef, which provide essential nutrients without excessive fat.

Plant-Based Proteins

Incorporate beans, lentils, and tofu into meals for protein and fiber.

Fish

Choose low-mercury fish like salmon or trout, which are rich in omega-3 fatty acids beneficial for fetal development.

Crispy Pork Bacon

Cooked until brittle and steaming hot to ensure all pathogens are destroyed by high heat.

Fully Cooked Turkey Bacon

A leaner alternative that must still be heated until steaming (165°F) to ensure safety.

Nitrate-Free Varieties

Options cured with natural ingredients like celery powder to reduce synthetic nitrate consumption.

Microwave-Prepared Bacon

An effective method for reaching high internal temperatures quickly, provided the meat reaches a crispy texture.

Risks & Limits

Undercooked Meats

Avoid consuming undercooked or raw meats to reduce the risk of foodborne illnesses.

Processed Meats

Limit intake of processed meats like bacon, sausages, and deli meats due to high sodium and preservative content.

High-Sodium Foods

Reduce consumption of foods high in sodium to maintain healthy blood pressure levels.

Undercooked or Chewy Bacon

Soft or translucent bacon may not have reached the internal temperature required to kill Toxoplasma parasites.

Raw Bacon Handling

Raw meat juices pose a cross-contamination risk for other kitchen surfaces and ready-to-eat foods.

High-Frequency Consumption

Regular intake of processed meats contributes to excessive sodium levels, potentially impacting blood pressure.

Key Points from Health Guidelines

Based on FDA, Mayo Clinic published guidance

1

Cook bacon to an internal temperature of 145°F (63°C).
2

Limit bacon consumption to occasional servings.
3

Choose lean protein sources regularly.
4

Monitor overall sodium intake.
5

Ensure a balanced diet rich in fruits, vegetables, and whole grains.
6

Cook bacon until it reaches a crispy, brittle consistency.
7

Ensure the meat is steaming hot immediately before consumption.

Common Questions

Is it safe to eat bacon during the first trimester?

Yes, consuming fully cooked bacon during the first trimester is generally safe. Ensure it is cooked to an internal temperature of 145°F (63°C) to eliminate potential pathogens.

How often can I eat bacon while pregnant?

It's advisable to consume bacon in moderation due to its high sodium and saturated fat content. Occasional servings are acceptable, but regular consumption should be limited.

What are the main risks of eating bacon during pregnancy?

The primary concerns include the risk of consuming undercooked meat, which can harbor harmful bacteria, and the high sodium and saturated fat content, which can contribute to elevated blood pressure and heart disease.

Are there healthier alternatives to bacon during pregnancy?

Yes, healthier protein alternatives include lean meats like chicken or turkey, plant-based proteins such as beans and lentils, and low-mercury fish like salmon.

How should bacon be prepared to be safe during pregnancy?

Bacon should be cooked thoroughly to an internal temperature of 145°F (63°C) to ensure safety. Using a food thermometer can help verify the correct temperature.

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