Is Cottage Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated March 23, 2026
The Answer
Yes, cottage cheese is safe during pregnancy when made from pasteurized milk. The vast majority of commercial cottage cheese in the US is pasteurized, making it a nutritious choice for expectant mothers.
Cottage cheese is an excellent source of protein and calcium during pregnancy. The main concern with dairy products is avoiding unpasteurized (raw) milk, which can harbor harmful bacteria like Listeria. Since virtually all cottage cheese sold in US grocery stores is made from pasteurized milk, it's generally safe to enjoy throughout pregnancy.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Pasteurized cottage cheese from major grocery store brands (Daisy, Good Culture, Breakstone's)
- • Check the label confirms 'pasteurized milk' in the ingredients
- • Refrigerated products stored at proper temperature (below 40°F)
- • Products well within their expiration date
- • Plain or fruit flavored varieties from trusted brands
✗ What to Avoid
- • Unpasteurized or raw milk cottage cheese (rare but found at some farmers markets)
- • Homemade cottage cheese unless you're certain pasteurized milk was used
- • Products past their expiration date or improperly stored
- • Cottage cheese left at room temperature for more than 2 hours
- • Imported cottage cheese without clear pasteurization labeling
Most Common Ingredients in Cottage Cheese Products
We analyzed 1,478 cottage cheese products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Cottage Cheese
These are the most common flagged ingredients across 1,478 cottage cheese products we analyzed.
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 178 of 1,478 products (12%)
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 172 of 1,478 products (12%)
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 12 of 1,478 products (1%)
aspartame
CAUTION
Aspartame is an artificial sweetener commonly found in diet sodas, sugar free foods, and tabletop sweeteners. Has been linked in animal studies to placental dysfunction, reduced birth weight, and oxidative stress, with limited human data suggesting possible developmental concerns.
Found in 6 of 1,478 products (0%)
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 6 of 1,478 products (0%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 4 of 1,478 products (0%)
citric acid and aspartame
CAUTION
Citric acid and aspartame is an artificial sweetener commonly found in diet sodas, sugar free foods, and tabletop sweeteners. Has been linked in animal studies to placental dysfunction, reduced birth weight, and oxidative stress, with limited human data suggesting possible developmental concerns.
Found in 2 of 1,478 products (0%)
elderberry juice concentrate
CAUTION
Elderberry juice concentrate is an herbal supplement for immune support. May interfere with pregnancy immune function and raw berries contain toxic compounds.
Found in 2 of 1,478 products (0%)
Cottage Cheese Products We've Analyzed
We graded 1,478 cottage cheese products for pregnancy safety. 281 received an A grade.
Pregnancy Safe Cottage Cheese Products
We found 281 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Cottage Cheese | Daisy |
| A | 2% Low Fat Classic Cottage Cheese | Good Culture |
| A | Cottage Cheese | Good Culture |
| A | Cottage Cheese | Lactaid |
| A | Cottage Cheese | Nancy'S |
Your Questions Answered
Can I eat cottage cheese during pregnancy?
Yes, cottage cheese is safe and nutritious during pregnancy when made from pasteurized milk. It's an excellent source of protein, calcium, and B vitamins that support fetal development. Virtually all cottage cheese sold in US grocery stores is pasteurized. Just check the label to confirm and ensure the product is fresh and properly refrigerated.
What are the risks of cottage cheese during pregnancy?
The primary risk with any dairy product during pregnancy is Listeria contamination from unpasteurized milk. Listeria can cause serious complications including miscarriage, stillbirth, and preterm labor. However, this risk is extremely low with pasteurized cottage cheese from reputable brands. Always check expiration dates and store cottage cheese properly in the refrigerator to minimize any food safety concerns.
Is pasteurized cottage cheese safe during pregnancy?
Yes, pasteurized cottage cheese is completely safe during pregnancy. Pasteurization kills harmful bacteria like Listeria, Salmonella, and E. coli that could pose risks to pregnant women and their babies. Nearly all commercial cottage cheese in the United States is made from pasteurized milk, making it a safe and healthy protein source throughout all trimesters.
How can I tell if cottage cheese is pasteurized?
Check the ingredient list on the packaging it should state 'pasteurized milk' or 'pasteurized cultured milk.' In the US, FDA regulations require that all milk sold across state lines be pasteurized, so major grocery store brands are pasteurized by default. If you're buying from a farmers market or local producer, always ask directly whether pasteurized milk was used.
What are the benefits of eating cottage cheese while pregnant?
Cottage cheese offers significant nutritional benefits during pregnancy. It's high in protein (about 14g per half cup), which supports fetal tissue growth. It provides calcium for bone development, B12 for nervous system health, and phosphorus for energy metabolism. The low fat varieties are also relatively low in calories while being filling, making it an ideal pregnancy snack.
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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See our full guide to cheese during pregnancy.
References
- https://www.cdc.gov/foodsafety/rawmilk/index.html
- https://pubmed.ncbi.nlm.nih.gov/37979881/
- https://pubmed.ncbi.nlm.nih.gov/17961976/
- https://truthsnitch.com/2017/11/28/polysorbate-80-vaccines safe/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8547008/
- https://pubmed.ncbi.nlm.nih.gov/3960626/
- https://pubmed.ncbi.nlm.nih.gov/9096282/
- https://www.scimex.org/newsfeed/expert reactionmouse study suggests eating emulsifiers during pregnancy and lactation linked to health risks
- https://ntrl.ntis.gov/NTRL/dashboard/searchResults/titleDetail/PB93123826.xhtml
- https://www.chop.edu/vaccine education center/vaccine safety/vaccine ingredients/polysorbate-80
- https://www.sciencedirect.com/science/article/abs/pii/S0269749123013945
- https://www.foodchemadditives.com/side_effects_info/961
- https://pubmed.ncbi.nlm.nih.gov/8473002/
- https://www.cir safety.org/sites/default/files/PSorba_062015_FR_0.pdf
- https://www.nature.com/articles/s41598-023-50781-2
- https://medicalxpress.com/news/2025-09-consumption food additives pregnancy offspring.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6015121/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7022221/
- https://www.ema.europa.eu/en/documents/scientific guideline/draft information package leaflet regarding polysorbates used excipients medicinal products human use_en.pdf
- https://www.fsc.go.jp/english/evaluationreports/foodadditive/polysorbate_report.pdf
