Cheese During Pregnancy: What Is Safe, What Is Not, and Why

Summary: If you have ever stood in the dairy aisle squinting at cheese labels while your pregnancy brain spun with questions like “what cheese can I eat during pregnancy?” or “is cream cheese okay?” you are not alone. This in-depth guide walks you through the golden rule of pasteurization, breaks down every type of cheese from soft to hard, lists exactly what is safe and what to avoid, and even covers the surprising benefits of cheese for you and your baby. I also point you toward delicious, pregnancy-friendly cheese recipes on HomeBumpMeals so you can put that block of pasteurized feta to good use. With a printable checklist at the end, you will never have to panic over a cheese plate again.

Cheese was the first food that sent me down a pregnancy anxiety spiral. I was about 10 weeks along, queasy, and all I wanted was a toasted bagel with a thick layer of cream cheese. But suddenly I remembered a vague warning about soft cheese and pregnancy, and I froze. Could I eat cream cheese when pregnant? What about the feta crumbled on my Greek salad? The block of cheddar in my fridge? I ended up on a frantic late-night internet search that left me more confused than before. One site said all soft cheese was forbidden. Another said only unpasteurized cheese was a problem. A third listed a dozen rules I could not keep straight.

Now, after two pregnancies, countless conversations with my OB, and a thorough review with the registered dietitian who consults on all HomeBumpMeals content, I can tell you this: cheese during pregnancy does not have to be scary. You just need to know one simple rule, and then you can enjoy a wide variety of cheeses safely. This guide is everything I wish I had when I was standing in that dairy aisle, and I hope it gives you confidence and peace of mind. And once you know which cheeses are safe, come back and try some of our recipe links sprinkled throughout, like my Warm Pasteurized Brie with Honey and Pecans or the Caprese Salad with Pasteurized Mozzarella that I lived on all summer.

The One Rule That Changes Everything: Pasteurized vs. Unpasteurized Cheese

The reason cheese gets so much attention during pregnancy is a bacteria called listeria. Listeriosis, the infection caused by listeria, is rare but can cross the placenta and lead to miscarriage, preterm labor, or serious illness in a newborn. Soft, mold-ripened cheeses made from raw or unpasteurized milk are the biggest concern because they provide the moisture and environment listeria needs to grow. Pasteurization is the process of heating milk to a temperature that kills harmful bacteria like listeria, E. coli, and salmonella. So the single most important rule for cheese during pregnancy is this: if the cheese is made from pasteurized milk, it is safe, regardless of whether it is hard or soft.

In the United States, the FDA requires that any cheese sold across state lines and aged less than 60 days must be made from pasteurized milk. That means virtually every cheese you find in a regular grocery store, from blocks of cheddar to tubs of ricotta, is pasteurized. Imported cheeses and cheeses from small artisan producers are where you might encounter unpasteurized varieties, but even many of those are pasteurized. Your job is simply to read the label. Look for the words “pasteurized milk” in the ingredient list. If you see it, you are good to go. If you see “raw milk” or “unpasteurized milk,” or if you cannot find the information, skip it or ask the cheesemonger.

Many pregnancy recommendations focus on texture, warning against soft cheeses. But texture alone does not tell you whether a cheese is safe. A soft cheese made from pasteurized milk is perfectly fine. A hard cheese made from unpasteurized milk is actually still considered safe because its low moisture content and acidity make it difficult for bacteria to survive. The pasteurization rule simplifies everything: check for pasteurized milk, and you eliminate the guesswork.

The Soft Cheese Question: Can You Eat Soft Cheese While Pregnant?

Soft cheese gets the most scrutiny, so let us go through every type you might be craving, one by one. For each, I will answer the exact questions I typed into search bars myself, and I will tell you what I actually ate during my pregnancies.

Can I Eat Cream Cheese During Pregnancy?

Yes, you absolutely can. Cream cheese sold in supermarkets is made from pasteurized milk and pasteurized cream. It is smooth, spreadable, and completely safe straight from the tub. I ate cream cheese on whole grain bagels, stirred it into warm pasta for a quick sauce, and even used it as a base for a no-bake cheesecake when I was craving something sweet. Try whipping it into our Cream Cheese and Herb Stuffed Mini Peppers for an easy, protein-packed snack. There is no listeria risk with pasteurized cream cheese. This also answers the common question “can pregnant women eat cream cheese” with a confident yes.

Can I Eat Feta Cheese During Pregnancy?

Yes, as long as it is pasteurized. Most feta sold in American grocery stores, whether in a block, crumbled in a tub, or sliced, is made from pasteurized sheep’s milk or cow’s milk. This was a huge relief for me because feta was my number one pregnancy craving. I crumbled it over watermelon salad, tucked it into omelets, and tossed it into grain bowls. Check the label to confirm pasteurization, and then enjoy. If you love feta as much as I do, you have to try our Watermelon Feta Salad with Mint or the One-Pan Mediterranean Baked Eggs with Feta. If you are at a specialty cheese shop or farmers market, ask, because imported Greek feta is sometimes made with raw milk, though even many imports are pasteurized now.

Can I Eat Mozzarella Cheese During Pregnancy?

Yes, mozzarella in all its forms is safe during pregnancy. This includes fresh mozzarella balls packed in water, low-moisture mozzarella blocks for shredding, sliced mozzarella for sandwiches, and even the mozzarella on your delivery pizza. All of these are made from pasteurized milk. Fresh mozzarella di bufala imported from Italy is also often pasteurized, but check the packaging to be sure. I ate caprese salad with fresh mozzarella, tomatoes, and basil all through my summer pregnancy, and it was a perfect, hydrating, protein-rich lunch. For a heartier meal, our Pregnancy-Friendly Caprese Pasta Salad is a cold, no-reheat dream.

Can I Eat Cottage Cheese During Pregnancy?

Yes, cottage cheese is pasteurized and safe. It is also a protein powerhouse, with a single cup containing around 25 grams of protein. I relied on cottage cheese heavily during both pregnancies, especially when I needed a quick, savory snack. I topped it with fresh peaches, blended it into smoothies for extra creaminess, or just ate it with a sprinkle of black pepper. You might also like my Cottage Cheese Pancakes with Blueberries, they freeze well and reheat in seconds. It is also a great source of calcium, which supports your baby’s developing bones.

Can I Eat Ricotta Cheese During Pregnancy?

Yes, commercial ricotta is made from pasteurized milk. The tub of ricotta in your grocery store dairy case is safe. I used it in lasagna, stuffed shells, pancakes, and even mixed with a little honey and vanilla for a sweet snack. Our Ricotta and Spinach Stuffed Shells is a freezer-friendly meal I prepped before my due date. Homemade ricotta or artisanal ricotta from a farmers market could be made from unpasteurized milk, so ask if the label is not clear. But your standard supermarket ricotta is perfectly fine.

What About Brie, Camembert, and Blue Cheese?

These are the cheeses that often appear on “do not eat” lists, but the same pasteurization rule applies. If the label says “pasteurized milk,” a soft brie, camembert, or blue cheese is safe. In the United States, you can find pasteurized versions of all these cheeses at most grocery stores. I treated myself to a small wheel of pasteurized brie baked with honey and pecans during my second trimester, and it was one of the most satisfying meals of my pregnancy. For a party-worthy appetizer, make my Pregnancy-Safe Baked Brie with Fig Jam; just be sure the cheese is piping hot all the way through if you have any doubts. The key is simply to read the label. If you are at a cheese counter, ask. Do not assume that all imported soft cheeses are unpasteurized; many are not. Just verify.

Soft Cheeses to Avoid: Unpasteurized Soft Cheese List

If you cannot confirm pasteurization, the following soft cheeses should be avoided during pregnancy:

• Unpasteurized brie and camembert
• Unpasteurized blue-veined cheeses like Roquefort, Gorgonzola, and Stilton (unless cooked until steaming hot)
• Unpasteurized soft goat cheese or chèvre
• Queso fresco, queso blanco, and other fresh Mexican-style cheeses that may be made from raw milk
• Unpasteurized feta, especially imported varieties
• Unpasteurized ricotta, often homemade or artisanal

Again, these are only dangerous if unpasteurized. If the package says “pasteurized milk,” they are safe to eat cold. When in doubt, cooking a soft cheese until it is steaming hot also kills listeria, so a baked brie or a blue cheese sauce in a hot dish is generally safe.

Hard Cheeses: The Safest Bet During Pregnancy

Hard cheeses are the heroes of the pregnancy cheese world. Their low moisture content and long aging process create an environment where listeria cannot easily grow. This means that even if a hard cheese is made from unpasteurized milk, it is still considered safe for pregnant women by the FDA and other health authorities. That said, most commercial hard cheeses are pasteurized anyway, so you get a double layer of safety.

Cheddar Cheese During Pregnancy

Whether mild, sharp, or extra sharp, cheddar cheese during pregnancy is perfectly safe. All mass-market cheddar is pasteurized, and even traditional clothbound cheddars aged for a year or more are safe regardless of pasteurization status. I ate cheddar on sandwiches, melted it on broccoli, and snacked on cubes with apple slices. For a cozy, blood sugar-friendly meal, my Cheddar and Broccoli Frittata uses a generous handful of sharp cheddar and comes together in one skillet.

Gouda Cheese During Pregnancy

Gouda, whether young and semi-soft or aged and crystalline, is safe. Most Gouda in the United States is pasteurized, and the aged versions are especially low-risk. If you are asking “can I eat Gouda cheese while pregnant,”  the answer is yes. I loved smoked Gouda melted on a turkey sandwich or grated into scrambled eggs. Try shredding it over our Smoky Gouda and Spinach Stuffed Chicken Breasts for a dinner that feels fancy but takes 30 minutes.

Can I Eat Havarti Cheese While Pregnant?

Yes, Havarti is a semi-soft cheese that is almost always made from pasteurized milk. It melts beautifully and is mild enough to please even a queasy stomach. I sliced it on crackers and added it to grilled cheese sandwiches. Our Havarti and Pear Grilled Cheese is a quick lunch that pairs sweet and savory perfectly. Check the label to confirm pasteurization, but you will almost certainly find it is safe.

Parmesan, Swiss, and Other Hard Cheeses

Parmesan, Parmigiano-Reggiano, Swiss, Gruyère, Manchego, Pecorino Romano, and aged provolone are all safe. They are hard, aged, and have very low moisture content. They are also incredibly flavorful, so a little goes a long way. I shaved Parmesan over salads, melted Swiss into omelets, and nibbled Manchego with pear slices. If you are craving a warm bowl of comfort, my Parmesan and Herb Farro Risotto is packed with iron and pregnancy-safe Parmesan.

The Benefits of Eating Cheese During Pregnancy

Once you know which cheeses are safe, you can actually feel good about including them in your diet. Cheese provides several key nutrients that support a healthy pregnancy:

• Calcium: Essential for building your baby’s bones and teeth, and for maintaining your own bone density. Hard cheeses like cheddar and Parmesan are especially rich in calcium.
• Protein: Cheese is a convenient source of high-quality protein, which supports your baby’s growth and helps keep your blood sugar steady. Cottage cheese and mozzarella are particularly protein-dense.
• Vitamin B12: Important for brain development and red blood cell formation. Swiss, mozzarella, and feta provide good amounts.
• Phosphorus and Zinc: Both support cellular growth and immune function.
• Healthy Fats: Full-fat cheese contains saturated fats, but in moderation, these fats support hormone production and help your body absorb fat-soluble vitamins.
• Probiotics: Some aged and fermented cheeses like Gouda, cheddar, and Swiss contain beneficial bacteria that may support gut health.

As with everything, moderation is key. Cheese is calorie-dense and can be high in sodium, so enjoy it as part of a varied diet. The dietitian who consults on HomeBumpMeals recipes recommends sticking to about two to three servings of dairy per day, where a serving is 1.5 ounces of hard cheese or half a cup of cottage cheese.

How to Read a Cheese Label Like a Pro

Once you know what to look for, scanning a cheese label takes seconds. Here is exactly what I check every single time:

1. Look for the word “pasteurized” in the ingredient list. It will usually say “pasteurized milk,” “pasteurized cow’s milk,” or “pasteurized goat’s milk.” If you see that, the cheese is safe.
2. Watch out for “raw milk” or “unpasteurized milk.” These indicate the cheese was made without pasteurization. For soft and semi-soft cheeses, this is a red flag. For hard, aged cheeses, it is still considered safe, but many women prefer to avoid them anyway.
3. Check the sell-by date. Even pasteurized cheese should be fresh. Avoid packages that are bloated, moldy, or past their date.
4. When in doubt, ask. At a cheese counter, do not be shy. A good cheesemonger will know exactly which cheeses are pasteurized. If they cannot tell you, choose something else.
5. Trust your senses. If a cheese smells off or tastes strange, do not eat it. Your pregnancy nose is a powerful tool.

What Cheeses Are Unpasteurized? A Quick List

To make life even easier, here is a list of cheeses that are often made from unpasteurized milk and should be avoided during pregnancy unless you can confirm otherwise:

• Traditional French Brie and Camembert (imported raw milk versions)
• Roquefort (raw sheep’s milk blue cheese)
• Some imported feta, especially from Greece
• Queso fresco, queso blanco, queso de bola, and other fresh Mexican cheeses (often raw milk)
• Raw milk cheddar (labeled as such)
• Some artisan goat cheeses (chèvre)
• Homemade ricotta or mozzarella from raw milk
• Some imported Gorgonzola and Danish blue

Remember, cooked versions of these cheeses are safe because heat kills listeria. A baked Brie en croute that is steaming hot all the way through is fine. A blue cheese sauce simmered on the stove is safe. It is the cold, unpasteurized soft cheese that poses the risk.

Maya’s Mom Confession: My Cheese Plate Revelation

I will never forget the day I sat in my kitchen, 14 weeks pregnant and still queasy, and assembled what felt like the most luxurious cheese plate of my life. I had pasteurized Brie, sharp cheddar, a little mound of crumbled feta, some grapes, and a few crackers. I had spent weeks avoiding cheese entirely because I was too overwhelmed to research which ones were safe. But after talking to my midwife and reading labels like my life depended on it, I finally felt confident. I ate that cheese plate slowly, savoring every bite, and I did not feel one ounce of guilt. It was the first meal in my pregnancy that made me feel like myself again, a person who loves food, not someone who is afraid of it.

That is why I built this guide. I want you to skip the fear and go straight to the enjoyment. You have enough to worry about right now. Cheese should not be one of those things. And if you are looking for more ways to safely enjoy cheese during your pregnancy, explore our growing collection of pregnancy-friendly cheese recipes, every single one tested with pasteurized ingredients.

Quick Reference: Pregnancy-Safe Cheese Checklist

• Cream cheese: Safe (pasteurized). Try it in Cream Cheese and Herb Stuffed Mini Peppers.
• Feta: Safe if pasteurized; check label. Most U.S. store-bought feta is pasteurized. Perfect for Watermelon Feta Salad.
• Mozzarella: Safe (fresh, shredded, sliced, all pasteurized). Great in Caprese Salad.
• Cottage cheese: Safe (pasteurized). Use in Cottage Cheese Pancakes.
• Ricotta: Safe (commercial is pasteurized). Ideal for Ricotta and Spinach Stuffed Shells.
• Brie and Camembert: Safe if pasteurized; check label. Imported raw versions should be avoided or cooked. Try Baked Brie with Fig Jam.
• Blue cheese: Safe if pasteurized; check label. Unpasteurized versions should be avoided or cooked.
• Cheddar: Safe (pasteurized; even unpasteurized aged cheddar is low-risk). Makes a fantastic Cheddar and Broccoli Frittata.
• Gouda: Safe (pasteurized; aged versions are especially low-risk). Shred it over Gouda and Spinach Stuffed Chicken.
• Havarti: Safe (pasteurized). Delicious in a Havarti and Pear Grilled Cheese.
• Parmesan, Swiss, Gruyère, Manchego: Safe (hard, aged, low moisture). Use Parmesan in Parmesan Farro Risotto.
• Queso fresco, queso blanco: Avoid unless confirmed pasteurized; often made from raw milk.
• Soft goat cheese: Avoid unless confirmed pasteurized.
• All unpasteurized soft cheeses: Avoid unless cooked until steaming hot.

Cheese during pregnancy is not off-limits. It is simply a matter of knowing which ones to choose. Armed with the pasteurization rule and a habit of reading labels, you can safely enjoy a wide variety of cheeses throughout your pregnancy. If you ever feel unsure, bookmark this page, or refer back to the main Pregnancy Food Safety Checklist for a quick refresher. Now go make that cheese plate, and if you need inspiration, all those linked recipes are waiting for you. You have got this, mama.