Pregnancy Cheese Guide: Can You Eat Brie and Feta While Pregnant?

I’m what you call a turophile—I have a hard time finding a meal that isn’t instantly improved by the addition of cheese. But once I started eating for two, there were suddenly so many foods to avoid, including some of my favorite cheeses in all their salty, nutty, savory glory.

Fortunately, most cheeses are on the table while you’re expecting. So, if you, too, get a craving for cheese while pregnant, rest assured that there’s really only one thing you have to look for: pasteurization. Here’s your complete guide to the cheeses you can safely enjoy during pregnancy, plus a list of cheeses to avoid.

Key Takeaways

• Most cheese produced in the US is safe to eat because it’s been pasteurized, but you should avoid all unpasteurized cheeses during pregnancy.
• Pasteurization kills any bacteria that could be present in cheese, including listeria, which can make you extremely ill during pregnancy and poses a health risk to baby.
• Always check the label to see if a cheese is pasteurized, and when in doubt, heat cheese to a safe internal temperature of 165°F.

Can Pregnant People Eat Cheese?

The short answer: Yes, you can eat cheese while pregnant (as long as it’s pasteurized, with a few important caveats.)

If a dairy product is made with pasteurized milk, it’s generally safe to eat during pregnancy, according to the U.S. Centers for Disease Control and Prevention (CDC). Pasteurization eliminates the risk of listeria infection, and most cheese in the US is made with pasteurized milk.

You may have heard not to eat soft cheeses during pregnancy, but this is outdated advice. “The warning should be, ‘Don’t eat cheese made with unpasteurized milk,’ not avoid soft cheeses altogether,” explains Dr. Jessica Monroe, PhD, RD, a registered dietitian who specializes in fertility, pregnancy and postpartum, and the owner of Fresh Nutrition & Wellness.

Not only is cheese during pregnancy generally safe, it offers nutritional benefits. “Cheese is a good source of calcium, which is essential for both Mom and baby’s bone development, as well as protein and other essential nutrients,” says Dr. Rakhee Patel, MD, an ob-gyn in New Jersey. Plus, adding cheese to a dish can help make other foods more palatable, she adds, “especially during the early stages of pregnancy when nausea and food aversions can be common.”

Carrie M., an expectant mom of two and doula in Texas, says she’s never given eating (pasteurized) cheese during pregnancy a second thought: “I eat it all the time, especially string cheese, because it’s an easy and filling protein.”

Chart: Safe and Unsafe Cheeses During Pregnancy

Looking for a cheatsheet on how to eat cheese safely during pregnancy? See below.

Fresh and Soft Cheeses

Do you love to put goat cheese on your salad? Here’s what to know about eating soft cheeses like goat mozzarella and feta while pregnant.

Can you eat goat cheese when pregnant?

• Verdict: Generally safe if pasteurized.
• What to know: Skip raw milk or artisanal varieties of goat cheese while pregnant from places like farm stands or markets, which are less likely to be pasteurized. Most US store-bought brands are pasteurized, but check the label to be sure.

Pass on goat cheese available fresh at a deli counter or salad bar, even if it’s been pasteurized (this goes for all cheeses!). “Pasteurized doesn’t mean protected from everything that happens afterward,” explains Ryann Kipping, MPH, RDN, owner and founder of The Prenatal Nutritionist. “A cheese sitting in liquid or brine, especially in an open salad bar setting, is more exposed to handling, shared utensils, temperature fluctuations and cross-contamination.” Plus, the higher-moisture environment can make it easier for bacteria like listeria to survive or grow if contamination occurs. Stick with pre-packaged, crumbled or sealed varieties of goat cheese.

Can you eat feta cheese while pregnant?

• Verdict: Generally safe if it’s pasteurized.
• What to know: Just like goat cheese, feta cheese during pregnancy is safe if it’s made with pasteurized milk and sold in sealed packaging, so you can follow the same recommendations to enjoy feta cheese during pregnancy.

Can you eat mozzarella and burrata while pregnant?

• Verdict: Safe.
• What to know: As long as you’re buying mass-produced mozzarella or burrata (i.e. anything sold in your local grocery store), it’s safe to consume these types of cheeses. But you should steer clear of raw or fresh Italian mozzarella or burrata, like the kind you might find at artisanal markets or local farms, which could be made with unpasteurized milk.

Can you eat ricotta cheese when pregnant?

• Verdict: Safe.
• What to know: The ricotta you buy from commercial grocery stores is almost universally pasteurized. Plus, most people use ricotta in baked dishes, (like lasagna or stuffed shells), so it gets hot enough to eliminate any potential lingering risk.

Can you eat cream cheese while pregnant?

• Verdict: Safe.
• What to know: Cream cheese is soft in texture, but it’s not a “soft” cheese: it’s a processed, pasteurized cheese product that’s completely low-risk.

Can you eat cottage cheese while pregnant?

• Verdict: Safe.
• What to know: Grocery-store cottage cheese is pasteurized and low-risk. (Steer clear of raw cottage cheese during pregnancy you’ve purchased from farm stands.)

Mold-Ripened and Blue Cheeses

Ah, a nice French Brie. It sounds lovely, but can you eat Brie while pregnant? Read ahead to learn about the safety of brie, camembert and more.

Can you eat Brie while pregnant?

• Verdict: Proceed with caution. Safe only if made with pasteurized milk and heated to 165 degrees Fahrenheit.
• What to know: Brie is a soft and mold-ripened cheese. When the milk used to make mold-ripened cheeses gets pasteurized, it significantly reduces—but doesn’t totally eliminate—the listeria risk, explains Brandi Fields, CNM, a certified nurse-midwife at Pediatrix Medical Group. They can still become contaminated. The safest way to eat Brie during pregnancy is by choosing a pasteurized variety and heating it to an internal temperature of 165°F.

Can you eat Camembert while pregnant?

• Verdict: Proceed with caution. Safe only if made with pasteurized milk and/or if baked until bubbling hot.
• What to know: Camembert is a French cheese that’s similar to brie but with a slightly earthier, stronger flavor. Follow all the same guidelines for brie here: Choose a pasteurized variety;for extra safety, heat Camembert thoroughly before enjoying.

In general, any cheese can be made “safe” if you heat it to an internal temperature of 165°F. Why is this the magic number? At this temperature, any potential listeria bacteria is killed. Just make sure you get your cheese really hot, like steaming or bubbling (check it with a cooking thermometer if you aren’t sure). Simply melting cheese for a dip or grilled cheese doesn’t guarantee it reaches a safe internal temperature, notes Fields.

Can you eat blue cheese while pregnant?

• Verdict: It depends on whether it’s pasteurized and how it’s served.
• What to know: Many blue cheeses, like Roquefort and Gorgonzola, are typically made with unpasteurized milk, says Dr. Monroe.

It’s important to check the labels here for pasteurization. If they’re pasteurized, it’s generally safe to have types of blue cheeses while pregnant, but it’s smart to thoroughly cook or heat up crumbly varieties (which carry a small risk of post-processing contamination).

Hard and Semi-Hard Cheeses

Are you looking to munch on a cheese stick while pregnant? Here’s what to know about hard and semi-hard cheeses.

Can you eat Parmesan, Romano and pecorino while pregnant?

• Verdict: Safe.
• What to know: These cheeses are typically aged and made with pasteurized milk, but even if they aren’t, they carry a much lower risk of listeria contamination than soft cheeses because of their texture. Hard cheese has little to no moisture, so bacteria can’t thrive easily.

Low risk doesn’t mean no risk, notes Fields, and listeria can still contaminate unpasteurized hard cheese. Check the label to make sure it’s pasteurized, and if you’re concerned, heat your cheese to 165°F.

Can you eat cheddar, Gouda, Swiss, provolone and Havarti cheese?

• Verdict: Safe.
• What to know: Hard and semi-hard cheeses sold at grocery stores are extremely low-risk. Virtually all hard cheeses sold in US grocery stores are pasteurized and safe to eat. That said, keep in mind that deli-sliced cheeses are somewhat higher risk: They pass through more touchpoints, like slicers, counters, gloves and storage containers, says Kipping, giving them more opportunities to be contaminated with listeria.

Regional and Specialty Cheeses

Learn whether you can enjoy Mexican-style cheeses and Manchego cheese during pregnancy.

Can you eat cotija cheese or queso fresco while pregnant?

• Verdict: High risk if unpasteurized. The U.S. Food & Drug Administration (FDA) says to avoid cotija cheese during pregnancy even if pasteurized.
• What to know: Mexican-style cheeses like queso fresco and cotija cheese are often made with raw milk, which makes them especially problematic during pregnancy. In fact, a disproportionate number of cheese-based listeria outbreaks can be traced back to these types of cheeses.

According to the CDC, a 2021 listeria outbreak that was traced back to queso fresco resulted in 12 hospitalizations, one death, two pregnancy losses and one premature birth.

These outbreaks often end up impacting Latina pregnant individuals in particular, who are at 24 times higher risk for listeriosis, the infection that results from the listeria bacteria.

Can you eat Manchego cheese?

• Verdict: Safe.
• What to know: Manchego cheese is similar to Parmesan cheese, except it’s made with sheep’s milk. It’s hard, aged and very low in moisture, making it reasonably safe even if made with unpasteurized milk. That said, pasteurized is still safest.

Processed Cheese

Whether Cheez Whiz, Velveeta or a good ole American grilled cheese, sometimes you’ll want to reach for processed cheese while pregnant. From a nutrition standpoint, it’s best to limit ultra-processed foods (but we bet you already knew that!). Still, when the occasional craving strikes, here’s what to know.

Can you eat American cheese while pregnant?

• Verdict: Safe.
• What to know: American cheese is a processed cheese made by blending together other varieties. It’s always safe to eat pre-packaged American cheese in the US because it’s made with pasteurized milk and sealed after production.

Like others, deli-sliced American cheese is higher risk since it passes through more touchpoints and could get contaminated more easily.

In terms of nutrition, remember that processed cheese is often higher in sodium and contains added ingredients like emulsifiers to create that smooth, melty texture, says Kipping. Processed cheeses may still provide protein, calcium, vitamin A, phosphorus and some vitamin D, but compared with many less-processed cheeses, they also typically have more sodium and less protein per ounce.

Can you eat Velveeta while pregnant?

• Verdict: Safe.
• What to know: Velveeta is perfectly safe to eat from a listeria standpoint, but you may want to limit how often you indulge this delicious, gooey option. It’s technically not even cheese—it’s made mostly of whey, canola oil, milk protein concentrate and other consistency-related ingredients. Indulging once in a while is fine, but don’t overdo it.

Can you eat Cheez Whiz while pregnant?

• Verdict: Safe.
• What to know: Pros: free from listeria risk. Cons: not actually a cheese. Bottom line: Fine to eat, but not exactly the healthiest option.

What Are the Risks of Eating Unpasteurized Cheese?

The CDC warns that unpasteurized cheese can carry a rare, but deadly germ called listeria, and you’re 10 times more likely to get sick from listeria during pregnancy. According to the FDA, suppresses your immune system, making you more vulnerable to serious illness.

Listeria can be extremely dangerous for baby too. “This infection can lead to premature delivery, miscarriage, stillbirth or severe illness in newborns,” notes Dr. Patel.

How to Choose Cheeses Safely

While it’s important to stay safe, if there’s one thing you don’t need more of during pregnancy it’s anxiety. Rest assured that virtually all commercially sold cheese and other dairy products sold in the US are pasteurized, and therefore safe to eat while pregnant.

“I ate all kinds of cheese [during pregnancy],” says Janet V., a mom of three in California. “As a person who loves all cheese, I carried on with my life pretty much as normal in terms of eating while pregnant.”

If you want to make sure your cheese is safe to eat, here are a few tips:

• Check the label or ingredient list for the word “pasteurized”
• Skip the deli counter, buffet and salad bar. Stick with packaged cheeses that come in sealed containers
• Ask waitstaff at restaurants to confirm whether or not a cheese is pasteurized
• Ask local sellers at farm stands or markets if their product is made with pasteurized milk
• Be extra cautious when traveling internationally, as many countries make cheese using unpasteurized milk: “I ate pasteurized cheese [during pregnancy], but only in the US,” says Kate B., a mom of two in Ohio. “My OB specifically advised me to avoid any goat cheese [while I was] in Spain because it’s apparently high-risk.”
• When in doubt, heat cheese to an internal temperature of 165°F to eliminate any potential bacteria

“There’s often misinformation and confusion about eating soft cheese during pregnancy,” says Dr. Patel. “Some people may believe all soft cheeses are unsafe, while others might not be aware of the risks associated with those made from unpasteurized milk. It’s crucial to read labels and ensure any cheese consumed is made from pasteurized milk.”

To Sum It Up

Eating cheese while pregnant doesn’t have to be complicated. In general, the top thing to look for is that your cheese is pasteurized—whether it’s hard or soft. It’s also riskier to eat cheese from local farm stands, the deli counter or an open salad bar. When in doubt, you can heat your cheese to an internal temperature of 165°F to kill dangerous bacteria.

How We Developed This Article

To learn about what makes a cheese “safe” during pregnancy and how you can indulge (worry-free) in your favorite varieties while expecting, we spoke with several pregnancy and food experts, including an ob-gyn, a certified nurse-midwife and two registered dietitians. We also consulted several medical and academic sources, including the Centers for Disease Control and Prevention (CDC) and the U.S. Food & Drug Administration (FDA). Finally, we spoke to real moms who ate cheese throughout their pregnancies.

After editing, this article was vetted through fact-check and reviewed by our ob-gyn medical adviser. Learn more about how we ensure the accuracy of our content through our editorial and medical review process.

About the author: Sarah Bradley is a freelance writer who combines her love of writing with her parenting experience, writing product reviews and reported features for a number of online parenting and health publications. She also really, really loves cheese—and with three kids of her own, she gained a lot of life experience checking labels, asking about pasteurization and taking internal casserole temperatures.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.