Is Feta Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, with caution. Pasteurized feta cheese is safe during pregnancy, but unpasteurized feta should be avoided due to listeria risk that can cause miscarriage or stillbirth.
Feta cheese safety during pregnancy depends entirely on pasteurization. Pasteurized feta is safe because the heating process kills Listeria monocytogenes, a bacteria particularly dangerous during pregnancy. Unpasteurized feta carries significant listeria risk, which can lead to miscarriage, premature birth, stillbirth, or serious fetal infections including meningitis.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Pasteurized feta from major grocery store brands (most US commercial feta is pasteurized)
- • Labels that explicitly state 'made from pasteurized milk'
- • Feta cooked in hot dishes to 165°F, which kills any potential bacteria
- • Pre packaged feta with clear ingredient labeling over deli counter options
- • No quantity limits when eating properly pasteurized feta cheese
✗ What to Avoid
- • Unpasteurized or raw milk feta cheese
- • Imported artisanal feta without clear pasteurization labeling
- • Farmers market or homemade feta unless you can verify pasteurization
- • Deli counter feta with unknown origin or handling practices
- • Feta stored in brine for extended periods at improper temperatures
Most Common Ingredients in Feta Cheese Products
We analyzed 3 feta cheese products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Feta Cheese
These are the most common flagged ingredients across 3 feta cheese products we analyzed.
fat free feta cheese pasteurized skim milk
CAUTION
Fat free feta cheese pasteurized skim milk is a soft brined cheese used in Mediterranean cuisine. Carries listeria risk if unpasteurized which can cause miscarriage and stillbirth.
Found in 1 of 3 products (33%)
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 1 of 3 products (33%)
Feta Cheese Products We've Analyzed
We graded 3 feta cheese products for pregnancy safety. 1 received an A grade.
Pregnancy Safe Feta Cheese Products
We found 1 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Feta | — |
Your Questions Answered
Can pregnant women eat feta cheese?
Yes, pregnant women can safely eat feta cheese as long as it's made from pasteurized milk. Most feta sold in US grocery stores is pasteurized and clearly labeled. Always check the packaging to confirm pasteurization before eating. If you're unsure about the source, cooking feta to 165°F in dishes like baked feta pasta or spanakopita eliminates any potential bacteria.
What are the risks of feta cheese during pregnancy?
The primary risk is listeriosis from unpasteurized feta cheese. Listeria monocytogenes bacteria can cross the placenta and cause miscarriage, stillbirth, premature delivery, or life threatening infections in newborns including meningitis and sepsis. Pregnant women are about 10 times more likely to get listeriosis than the general population. Pasteurized feta eliminates this risk, which is why checking labels is essential.
What is listeriosis?
Listeriosis is a serious infection caused by eating food contaminated with Listeria monocytogenes bacteria. Symptoms include fever, muscle aches, nausea, and diarrhea, though some people show no symptoms. During pregnancy, listeriosis can cause devastating outcomes including miscarriage, stillbirth, and severe illness in newborns. The bacteria is killed by pasteurization and proper cooking, which is why pasteurized dairy products are recommended during pregnancy.
Is store bought feta cheese pasteurized?
Most feta cheese sold in US grocery stores is made from pasteurized milk and is safe during pregnancy. Major brands like Athenos, President, and Krinos use pasteurized milk. However, always verify by reading the label it should explicitly state 'pasteurized milk' in the ingredients. Imported feta, specialty cheese shops, and farmers market varieties may use unpasteurized milk, so extra caution is needed with these sources.
Can I eat feta on salads while pregnant?
Yes, you can enjoy feta on salads during pregnancy if the feta is made from pasteurized milk. Check the label before adding it to your Greek salad or grain bowl. The cheese doesn't need to be cooked when it's pasteurized. If you're eating out and unsure about the feta source, you can ask the restaurant or choose a different topping to be safe.
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.happiestbaby.com/blogs/pregnancy/feta during pregnancy
- https://mothertobaby.org/fact sheets/listeriosis pregnancy/
- https://www.foodsafety.gov/people at risk/pregnant women
- https://www.parents.com/can you eat feta cheese while pregnant-8671657
- https://americanpregnancy.org/healthy pregnancy/pregnancy concerns/listeria during pregnancy/
- https://www.healthline.com/health/feta cheese during pregnancy
- https://www.acog.org/clinical/clinical guidance/committee opinion/articles/2014/12/management of pregnant women with presumptive exposure to listeria monocytogenes
- https://www.reddit.com/r/BabyBumps/comments/11pd4ta/can_you_eat_feta_cheese_during_your_pregnancy/
- https://www.mayoclinic.org/diseases conditions/listeria infection/symptoms causes/syc-20355269
- https://www.thebump.com/a/soft cheeses during pregnancy
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11921639/
- https://pubmed.ncbi.nlm.nih.gov/26014016/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9003278/
- https://motherfigure.com/safe skincare/sodium benzoate/
- https://onlinelibrary.wiley.com/doi/abs/10.1002/bdrb.20187
- https://millionmarker.com/pages/pregnancy fertility chemical sodium benzoate
- https://turkishneurosurgery.org.tr/pdf.php?id=1502
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3114665/
- https://www.sciencedirect.com/science/article/abs/pii/S0006291X18312488
- https://www.webmd.com/diet/what to know about sodium benzoate
