Is Feta Cheese Safe During Pregnancy? (Updated 2026 Guide)
Updated March 15, 2026
The Answer
Yes, with caution. Pasteurized feta cheese is safe during pregnancy, but unpasteurized varieties carry listeria risk. Most grocery store feta in the US is pasteurized and safe to enjoy.
Feta cheese safety during pregnancy depends entirely on pasteurization. Unpasteurized feta can harbor Listeria monocytogenes, a bacteria that can cause miscarriage, stillbirth, premature birth, or serious newborn infection. Pasteurized feta eliminates this risk, making it a safe choice for pregnant women when properly labeled and stored.
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 like Président, Athenos, or store brands
- • Labels that clearly state 'made from pasteurized milk' on the packaging
- • Pre packaged feta in sealed containers rather than deli counter varieties
- • Feta cooked in hot dishes to 165°F, which kills any potential bacteria
- • Fresh packaging with no signs of bloating or damage
✗ What to Avoid
- • Unpasteurized or raw milk feta, often labeled as 'traditional' or 'artisanal'
- • Imported feta from farmers markets without clear pasteurization labeling
- • Deli counter feta where pasteurization status is unknown
- • Feta from salad bars or buffets where cross contamination may occur
- • Any feta past its expiration date or improperly stored
Most Common Ingredients in Feta Cheese Products
We analyzed 5 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 5 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 5 products (20%)
feta cheese pasteurized sheep s milk
CAUTION
Feta cheese pasteurized sheep s 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 5 products (20%)
sodium benzoate
CAUTION
Sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 5 products (20%)
Feta Cheese Products We've Analyzed
We graded 5 feta cheese products for pregnancy safety. 2 received an A grade.
Pregnancy Safe Feta Cheese Products
We found 2 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Feta | — |
| A | Sheep Milk Feta | Cheesemaker |
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. In the United States, most commercially sold feta is pasteurized by law. Always check the label to confirm pasteurization before eating. When in doubt, heating feta to 165°F in cooked dishes 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 infection in newborns including meningitis and sepsis. Pregnant women are 10 times more likely to get listeriosis than the general population. Pasteurized feta eliminates this risk entirely.
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 lead to miscarriage, stillbirth, premature birth, or severe infection in the newborn. It's treated with antibiotics, but prevention through safe food choices is critical.
How can I tell if feta cheese is pasteurized?
Check the ingredient list or label for the words 'pasteurized milk' or 'made from pasteurized milk.' In the US, FDA regulations require most commercial cheeses to be pasteurized or aged 60+ days. Major grocery store brands are almost always pasteurized. If you're unsure, contact the manufacturer or choose a different brand with clear labeling.
Is feta cheese in restaurants safe during pregnancy?
Feta served in US restaurants is typically pasteurized and safe. However, you can ask your server to confirm the cheese is pasteurized. Feta in cooked dishes like baked pasta, pizza, or spanakopita is safer since heat kills listeria bacteria. Avoid feta from salad bars where it may sit at unsafe temperatures or face cross contamination.
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://motherfigure.com/safe skincare/sodium benzoate/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9003278/
- https://americanaddictioncenters.org/benzodiazepine/can benzodiazepines be used during pregnancy
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11921639/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3830752/
- https://journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.1003945
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3114665/
- https://turkishneurosurgery.org.tr/pdf.php?id=1502
- https://www.thebump.com/a/makeup ingredients avoid during pregnancy
- https://millionmarker.com/pages/pregnancy fertility chemical sodium benzoate
