Is Cottage Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 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 healthy, protein rich choice.
Cottage cheese is an excellent source of protein and calcium during pregnancy. The main concern with dairy products is avoiding raw (unpasteurized) milk, which can harbor harmful bacteria like Listeria. Since virtually all cottage cheese sold in grocery stores is made from pasteurized milk, it's considered safe for pregnant women.
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 like Daisy, Good Culture, or Breakstone's
- • Check the label confirms 'pasteurized' milk as an ingredient
- • Store bought, commercially produced cottage cheese (these are required to use pasteurized milk)
- • Plain varieties without added artificial sweeteners for the cleanest option
- • No limit on consumption when pasteurized enjoy as part of a balanced diet for protein and calcium
✗ What to Avoid
- • Unpasteurized or raw milk cottage cheese (rare but sometimes found at farmers markets)
- • Homemade cottage cheese unless you're certain pasteurized milk was used
- • Cottage cheese past its expiration date or with an off smell
- • Products with added artificial colors or high fructose corn syrup if you prefer cleaner ingredients
- • Leaving cottage cheese unrefrigerated for extended periods
Most Common Ingredients in Cottage Cheese Products
We analyzed 789 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 789 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 94 of 789 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 81 of 789 products (10%)
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 6 of 789 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 3 of 789 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 3 of 789 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 2 of 789 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 1 of 789 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 1 of 789 products (0%)
Cottage Cheese Products We've Analyzed
We graded 789 cottage cheese products for pregnancy safety. 149 received an A grade.
Pregnancy Safe Cottage Cheese Products
We found 149 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Cottage Cheese | Daisy |
| A | 4% Small Curd Cottage Cheese | Daisy |
| A | 2% Low Fat Classic Cottage Cheese | Good Culture |
| A | Cottage Cheese With Peaches | Daisy |
| A | Cottage Cheese | Good Culture |
Your Questions Answered
Can I eat cottage cheese during pregnancy?
Yes, cottage cheese is safe and healthy during pregnancy when made from pasteurized milk. Virtually all cottage cheese sold in US grocery stores is pasteurized, making it a safe choice. Cottage cheese provides excellent protein, calcium, and B vitamins that support fetal development. Just check the label to confirm it's made with pasteurized milk, and avoid any unpasteurized varieties you might find at farmers markets.
What are the risks of cottage cheese during pregnancy?
The only significant risk with cottage cheese during pregnancy comes from unpasteurized versions, which could contain Listeria bacteria. Listeria infection during pregnancy can lead to miscarriage, stillbirth, or serious illness in newborns. However, this risk is essentially eliminated with pasteurized cottage cheese, which is what you'll find at any major grocery store. Always check expiration dates and store cottage cheese properly refrigerated.
Is pasteurized cottage cheese safe during pregnancy?
Yes, pasteurized cottage cheese is completely safe during pregnancy. Pasteurization is a heat treatment process that kills harmful bacteria including Listeria, Salmonella, and E. coli. All major cottage cheese brands like Daisy, Good Culture, Breakstone's, and store brands use pasteurized milk. You can enjoy pasteurized cottage cheese freely as part of your pregnancy diet for its protein and calcium benefits.
How much cottage cheese can I eat while pregnant?
There's no specific limit on how much pasteurized cottage cheese you can eat during pregnancy. It's a nutritious food that provides protein, calcium, phosphorus, and B vitamins. Many healthcare providers recommend 3 servings of dairy per day during pregnancy, and cottage cheese counts toward this goal. A typical serving is about half a cup. Just be mindful of sodium content if you're watching salt intake.
What are the best cottage cheese brands for pregnancy?
Brands like Daisy, Good Culture, and Organic Valley score highest for pregnancy safety with simple, clean ingredients. Daisy cottage cheese contains just cultured milk, cream, and salt with no additives. Good Culture offers organic options with live cultures. Most major store brands are also safe choices. Look for varieties without artificial colors, sweeteners, or excessive additives for the cleanest option.
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
