Is Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, most cheese is safe during pregnancy when made from pasteurized milk. Over 80% of cheese products are pregnancy safe. The key is avoiding raw or unpasteurized varieties, which can carry listeria.
Cheese can be a nutritious part of your pregnancy diet, providing calcium and protein. However, raw (unpasteurized) milk cheeses pose a listeria risk that can cause miscarriage, stillbirth, or serious illness in newborns. The CDC and FDA recommend pregnant women only consume cheeses made from pasteurized milk.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Labels stating 'made from pasteurized milk' - this is the most important indicator
- • Hard cheeses like cheddar, parmesan, and swiss are generally safe regardless of milk type
- • Major grocery store brands (Kraft, Belgioioso, Daisy) which use pasteurized milk
- • Soft cheeses are safe when pasteurized - check the label on feta, brie, and goat cheese
- • No limit on pasteurized cheese consumption - enjoy as part of a balanced diet
- • When in doubt, heating cheese to 165°F kills any potential bacteria
✗ What to Avoid
- • Raw milk or unpasteurized cheese - check labels carefully, especially at farmers markets
- • Soft cheeses from unknown sources without pasteurization labeling
- • Imported cheeses that may use raw milk (some European varieties)
- • Queso fresco, queso blanco, and panela unless labeled pasteurized
- • Blue veined cheeses like gorgonzola if unpasteurized
- • Deli cheese that has been sitting out or cross contaminated
Most Common Ingredients in Cheese Products
We analyzed 12,294 cheese products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Cheese
These are the most common flagged ingredients across 12,294 cheese products we analyzed.
artificial color
CAUTION
Artificial color is synthetic dyes added to foods and beverages. May affect neurobehavioral development in offspring based on animal studies.
Found in 171 of 12,294 products (1%)
polysorbate 80
CAUTION
Polysorbate 80 is an emulsifier used in foods and medications. May alter offspring gut microbiota and immune function based on animal studies.
Found in 100 of 12,294 products (1%)
feta cheese pasteurized milk
CAUTION
Feta cheese pasteurized milk is a soft brined cheese used in Mediterranean cuisine. Carries listeria risk if unpasteurized which can cause miscarriage and stillbirth.
Found in 39 of 12,294 products (0%)
sodium nitrite
CAUTION
Sodium nitrite is a preservative used to cure meats. May cause fetal hypoxia and has been associated with neural tube defects at high exposures.
Found in 35 of 12,294 products (0%)
feta cheese pasteurized part skim milk
CAUTION
Feta cheese pasteurized part skim milk is a soft brined cheese used in Mediterranean cuisine. Carries listeria risk if unpasteurized which can cause miscarriage and stillbirth.
Found in 30 of 12,294 products (0%)
raw milk
AVOID
Raw milk is raw dairy that has not been heat treated. Can contain Listeria causing miscarriage and stillbirth even without maternal symptoms.
Found in 29 of 12,294 products (0%)
fructose
CAUTION
Fructose is a simple sugar found naturally in fruits and added to many processed foods and beverages as high fructose corn syrup. May program offspring for metabolic dysfunction when consumed in excess during pregnancy, with animal studies showing effects on insulin resistance, blood pressure, and neurodevelopment.
Found in 27 of 12,294 products (0%)
feta cheese cultured pasteurized milk
CAUTION
Feta cheese cultured pasteurized milk is a soft brined cheese used in Mediterranean cuisine. Carries listeria risk if unpasteurized which can cause miscarriage and stillbirth.
Found in 24 of 12,294 products (0%)
Types of Cheese
Cheese Products We've Analyzed
We graded 12,294 cheese products for pregnancy safety. 9,988 received an A grade.
Pregnancy Safe Cheese Products
We found 9,988 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Feta Cheese | Athenos |
| A | Garlic & Fine Herbs Gournay Cheese | — |
| A | Burrata | Belgioioso |
| A | Cottage Cheese | Daisy |
| A | Organic String Cheese | Organic Valley |
Your Questions Answered
Can pregnant women eat cheese?
Yes, pregnant women can safely eat most cheeses. The key is choosing cheese made from pasteurized milk, which eliminates the risk of listeria contamination. Hard cheeses like cheddar, parmesan, and swiss are safe even if made from unpasteurized milk because their low moisture content prevents bacterial growth. Soft cheeses like feta, brie, and goat cheese are safe when pasteurized. Always check the label before purchasing.
What are the risks of cheese during pregnancy?
The primary risk is listeriosis, an infection caused by Listeria monocytogenes bacteria that can be present in unpasteurized dairy products. Pregnant women are 10 times more likely to get listeriosis than the general population. The infection can cause miscarriage, stillbirth, premature delivery, or life threatening infection in newborns. Symptoms may be mild or flu like in the mother, making it easy to miss. This is why avoiding raw milk cheese is critical during pregnancy.
Which cheeses are safe to eat during pregnancy?
Safe cheeses include all hard cheeses (cheddar, parmesan, swiss, gouda), pasteurized soft cheeses (cream cheese, cottage cheese, ricotta, mozzarella), and pasteurized versions of feta, brie, and goat cheese. Most cheese sold in U.S. grocery stores is pasteurized and safe. Brands like Kraft, Belgioioso, Daisy, and Organic Valley use pasteurized milk. When eating out, ask if soft cheeses are pasteurized or opt for hard cheese options.
Is feta cheese safe during pregnancy?
Feta cheese is safe during pregnancy when made from pasteurized milk. Most feta sold in U.S. supermarkets, including brands like Athenos, is pasteurized and pregnancy safe. Always check the label to confirm. Traditional feta from Greece or other countries may use raw milk, so verify before consuming. If you're unsure about a feta's pasteurization status, cooking it to 165°F in dishes like baked feta pasta makes it safe.
What should I do if I accidentally ate unpasteurized cheese while pregnant?
Don't panic - not all unpasteurized cheese contains listeria. Monitor yourself for symptoms over the next 2-4 weeks, including fever, muscle aches, nausea, or diarrhea. Contact your healthcare provider if you develop any symptoms or have concerns. They may recommend blood tests to check for infection. Most exposures don't result in illness, but it's important to be vigilant and seek medical advice if you're worried.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
- https://www.cdc.gov/foodsafety/rawmilk/index.html
- https://www.nature.com/articles/s41370-022-00418-9
- https://pubmed.ncbi.nlm.nih.gov/31679476/
- https://pubmed.ncbi.nlm.nih.gov/2613118/
- https://pubmed.ncbi.nlm.nih.gov/24257113/
- https://pubmed.ncbi.nlm.nih.gov/11294979/
- https://academic.oup.com/toxsci/article/61/1/92/1615305
- https://mothertobaby.org/baby blog/stay informed understanding the impact of the red dye no-3-ban on pregnancy and breastfeeding/
- https://www.sciencedirect.com/science/article/abs/pii/S0269749119305111
- https://pubmed.ncbi.nlm.nih.gov/8296313/
- https://www.whattoexpect.com/first year/baby feeding/red food dye
- https://mothertobaby.org/fact sheets/hair treatments pregnancy/pdf/
- https://cancer.ucsf.edu/news/2022/08/30/study reveals pregnant women are exposed to cancer causing chemicals in dishware hair coloring plastics and pesticides
- https://www.ncbi.nlm.nih.gov/books/NBK582739/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9368057/
- https://www.seslhd.health.nsw.gov.au/sites/default/files/groups/Royal_Hospital_for_Women/Mothersafe/documents/CosmeticsinPregnancyandBreastfeeding.pdf
- https://www.brown.edu/news/2024-11-11/personal care pfas
- https://www.cspi.org/sites/default/files/media/documents/resource/food dyes rainbow of risks.pdf
- https://oehha.ca.gov/sites/default/files/media/downloads/risk assessment/report/healthefftsassess041621.pdf
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9052604/
