Is Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated March 23, 2026
The Answer
Yes, most cheese is safe during pregnancy when made from pasteurized milk. Over 82% of cheeses in our database receive an A grade. However, avoid unpasteurized (raw milk) cheeses and certain soft cheeses that carry listeria risk.
Cheese safety during pregnancy centers on pasteurization. Unpasteurized dairy can harbor Listeria monocytogenes, a bacteria that pregnant women are 10-20 times more susceptible to than the general population. Listeria infection can cause miscarriage, stillbirth, and serious illness in newborns, even when the mother shows no symptoms. 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
- • Pasteurized milk on the label - all major U.S. grocery store brands use pasteurized milk
- • Hard cheeses like cheddar, parmesan, and swiss are generally safe regardless of pasteurization due to low moisture
- • Cottage cheese, cream cheese, and processed cheese spreads from commercial brands
- • Soft cheeses (feta, mozzarella, brie) are safe IF made from pasteurized milk - check the label
- • No limit on pasteurized cheese consumption - it's a good source of calcium and protein during pregnancy
- • When eating out, ask if soft cheeses are made from pasteurized milk
✗ What to Avoid
- • Raw milk or unpasteurized cheeses - often found at farmers markets or specialty shops
- • Soft blue veined cheeses like gorgonzola, roquefort, and danish blue unless cooked until steaming
- • Mexican style soft cheeses (queso fresco, queso blanco) unless confirmed pasteurized
- • Imported soft cheeses without clear pasteurization labeling
- • Cheese from deli counters that may have been cross contaminated - listeria can grow even at refrigerator temperatures
- • Any cheese past its expiration date or with visible mold (except intentionally molded cheeses that are cooked)
Most Common Ingredients in Cheese Products
We analyzed 21,622 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 21,622 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 336 of 21,622 products (2%)
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 191 of 21,622 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 76 of 21,622 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 56 of 21,622 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 52 of 21,622 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 45 of 21,622 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 39 of 21,622 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 37 of 21,622 products (0%)
Types of Cheese
Cheese Products We've Analyzed
We graded 21,622 cheese products for pregnancy safety. 17,725 received an A grade.
Pregnancy Safe Cheese Products
We found 17,725 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Jben | Jaouda |
| A | Fromage Herbes Milky Food | Milky Foof |
| A | Cottage Cheese | Daisy |
| A | 2% Low Fat Classic Cottage Cheese | Good Culture |
| A | Parmesan Cheese | Kraft |
Your Questions Answered
Can pregnant women eat cheese?
Yes, pregnant women can safely eat most cheeses. The key is choosing cheeses made from pasteurized milk, which kills harmful bacteria like Listeria. Hard cheeses (cheddar, parmesan, swiss), cottage cheese, cream cheese, and processed cheeses are generally safe. Soft cheeses like feta, mozzarella, and brie are also safe when made from pasteurized milk. In the U.S., nearly all commercially sold cheeses are pasteurized. Always check labels, especially for imported or artisanal cheeses.
What are the risks of cheese during pregnancy?
The primary risk is listeriosis, an infection caused by Listeria bacteria that can be present in unpasteurized dairy products. Pregnant women are 10-20 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 health authorities recommend avoiding unpasteurized cheeses and being cautious with soft cheeses during pregnancy.
Which cheeses are safe to eat during pregnancy?
Safe cheeses include all hard cheeses (cheddar, parmesan, gruyere, swiss, gouda), as their low moisture content makes them inhospitable to bacteria. Pasteurized soft cheeses are also safe, including cottage cheese, cream cheese, ricotta, mozzarella, feta, and mascarpone - just verify the label says 'pasteurized.' Processed cheese products and cheese spreads are safe. Our database shows over 17,700 A grade cheese products that are pregnancy safe, including popular brands like Kraft, Sargento, Tillamook, and Belgioioso.
What cheeses should I avoid while pregnant?
Avoid unpasteurized (raw milk) cheeses, which may be found at farmers markets, specialty cheese shops, or imported from countries with different regulations. Be cautious with soft blue veined cheeses like gorgonzola, roquefort, and stilton unless they're cooked until steaming hot. Mexican style fresh cheeses (queso fresco, queso blanco, panela) have been linked to listeria outbreaks, so only eat them if clearly labeled pasteurized. When in doubt, skip it or cook the cheese thoroughly - heat kills listeria.
Is feta cheese safe during pregnancy?
Feta cheese is safe during pregnancy when made from pasteurized milk. In the United States, most commercially available feta is pasteurized - check the label to confirm. Traditional feta from some countries may be made with raw milk, so be cautious with imported varieties or feta from specialty shops. If you're unsure about the pasteurization status, you can safely eat feta that's been cooked in dishes like baked feta pasta or spanakopita, as heating to 165°F kills any potential bacteria.
Can I eat soft cheese if it's cooked?
Yes, cooking soft cheese to steaming hot (165°F or 74°C) kills Listeria and other harmful bacteria, making it safe to eat during pregnancy. This means dishes like baked brie, pizza with fresh mozzarella, cooked feta in pasta, and queso dip that's been heated thoroughly are all safe options. The cheese should be steaming hot throughout, not just warm. However, adding soft cheese to a dish after cooking or eating it at room temperature doesn't provide the same protection.
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.
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/
