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Cheese and Pregnancy: Your Complete Safety Guide

Cheese and Pregnancy: Your Complete Safety Guide

You're standing in the grocery aisle, looking at a wedge of brie, and the same thought crosses your mind: Is this cheese safe during pregnancy?

The short answer: most cheese is perfectly safe to eat while pregnant. The cheeses that need caution are a small, specific group -- and once you know the rule, it takes seconds to tell them apart.

This guide covers exactly which cheeses are safe, which ones to skip, and the one simple rule that makes it all easy to remember. If you want instant answers for any specific product, Oli checks ingredient safety by trimester -- scan a barcode or search a product name and get a clear result in seconds.

In this guide:

The Quick Answer

Here is the rule that covers almost every cheese question during pregnancy:

If a cheese is made from pasteurized milk, it is safe to eat. If it is made from unpasteurized (raw) milk and is a soft cheese, avoid it -- unless you cook it until it is steaming hot throughout.

Hard cheeses like cheddar and parmesan are safe even when made from unpasteurized milk, because their low moisture content makes it extremely difficult for harmful bacteria to survive.

That is genuinely the core of it. The rest of this guide fills in the details -- specific cheeses, trimester considerations, label-reading tips, and the few edge cases worth knowing about.

What Makes Cheese Safe or Risky During Pregnancy

The concern with cheese during pregnancy comes down to one bacterium: Listeria monocytogenes.

Listeria is a type of bacteria that can survive and even grow at refrigerator temperatures. For most people, a listeria infection causes mild symptoms -- a short fever, some aches. But during pregnancy, the stakes change significantly. According to the FDA, pregnant women are approximately 10 times more likely to develop listeriosis than the general population. The infection can lead to serious complications including miscarriage, premature delivery, and illness in the newborn.

This sounds alarming, but context matters. Listeriosis is rare -- the CDC estimates about 1,600 cases per year in the entire United States. And the risk is concentrated in specific types of food, not all cheese.

Why pasteurization matters

Pasteurization is a heating process that kills harmful bacteria, including Listeria. When milk is pasteurized before being made into cheese, the risk of listeria contamination drops to near zero.

In the United States, the vast majority of commercially sold cheese is made from pasteurized milk. If you are buying cheese at a regular grocery store, it is very likely pasteurized. The labels to watch out for are "raw milk," "unpasteurized," or artisanal cheeses sold at farmers' markets or specialty shops.

Why soft cheese gets more attention

Soft cheeses have higher moisture content than hard cheeses. Bacteria need moisture to grow. A block of aged parmesan has so little moisture that Listeria cannot survive in it, even if the original milk was unpasteurized. A soft, creamy brie has plenty of moisture for bacteria to thrive -- which is why soft cheese made from raw milk carries more risk.

The two factors that matter: pasteurization status + moisture content (soft vs. hard).

Safe Cheeses During Pregnancy

Here is your green-light list. These cheeses are safe to eat during pregnancy when purchased from standard grocery stores and refrigerated properly.

Hard cheeses (safe -- even if unpasteurized)

  • Cheddar -- Safe. The aging process and low moisture make cheddar one of the safest options. This applies to mild, medium, sharp, and extra-sharp varieties.
  • Parmesan (Parmigiano-Reggiano) -- Safe. Aged for months (sometimes years), with extremely low moisture. Traditional Italian Parmigiano-Reggiano is made from raw milk and is still considered safe during pregnancy.
  • Swiss (Emmental) -- Safe. Another low-moisture, aged hard cheese.
  • Gouda -- Safe. Aged gouda is especially low-risk. Young gouda is still safe when pasteurized.
  • Gruyere -- Safe. Hard and well-aged.
  • Manchego -- Safe. Firm, aged sheep's milk cheese.
  • Pecorino Romano -- Safe. Hard, aged, very low moisture.

Soft cheeses (safe when pasteurized)

  • Mozzarella -- Safe. The mozzarella sold in US grocery stores (blocks, shredded, string cheese) is pasteurized. Fresh mozzarella is also typically pasteurized -- check the label.
  • Cream cheese -- Safe. Commercial cream cheese (Philadelphia, store brands) is made from pasteurized milk. Perfectly fine on a bagel.
  • Cottage cheese -- Safe. Pasteurized and safe to eat throughout pregnancy.
  • Ricotta -- Safe. US grocery store ricotta is pasteurized. Good source of calcium and protein.
  • Mascarpone -- Safe when pasteurized. Commercial brands sold in the US are pasteurized.

Processed cheeses (safe)

  • American cheese -- Safe. Processed from pasteurized ingredients.
  • Velveeta and cheese spreads -- Safe. Processed and pasteurized.
  • Laughing Cow, Babybel -- Safe. Processed and individually wrapped.

The nutritional upside

Cheese is not just safe during pregnancy -- it is genuinely beneficial. Cheese is a concentrated source of calcium, protein, vitamin B12, and phosphorus, all of which support fetal bone development and your own nutritional needs. A serving of cheddar provides about 200mg of calcium -- roughly 20% of the daily recommended intake during pregnancy.

You do not need to cut cheese out of your diet. You need to know which types to choose.

Cheeses to Avoid During Pregnancy

This is the shorter list. The cheeses to avoid share specific characteristics: they are soft, surface-ripened or mold-ripened, and either unpasteurized or at higher risk for post-pasteurization contamination.

Soft, mold-ripened cheeses

  • Brie -- Avoid when uncooked. The soft, creamy interior and edible white rind create conditions where Listeria can grow, even if the milk was pasteurized. The NHS recommends avoiding mold-ripened soft cheeses unless cooked through.
  • Camembert -- Avoid when uncooked. Same category as brie -- soft, mold-ripened, higher risk.
  • Chevre (soft goat cheese) -- Avoid when uncooked if it has a white rind (mold-ripened variety). Firm, rindless goat cheese made from pasteurized milk is fine.

Blue-veined cheeses

  • Blue cheese (Roquefort, Gorgonzola, Stilton, Danish Blue) -- Avoid when uncooked. The mold veins create internal conditions that can support bacterial growth, even in pasteurized versions.

Fresh soft cheeses (when unpasteurized)

  • Queso fresco -- Avoid unless you confirm it is pasteurized. Traditional queso fresco is often made from raw milk, and the FDA has issued specific warnings about soft Mexican-style cheeses during pregnancy.
  • Queso blanco -- Same as queso fresco. Confirm pasteurization on the label.
  • Panela -- Check the label. If unpasteurized, avoid.
  • Feta -- Context matters. Most feta sold in US grocery stores is pasteurized and safe. Feta from specialty shops, imported products, or restaurants may be unpasteurized -- ask or check the label.

The cooked exception

Any cheese becomes safe when heated until steaming hot throughout (165F / 74C). This means:

  • Baked brie? Safe -- if the cheese is bubbling and hot all the way through.
  • Blue cheese on a pizza? Safe -- the oven heat kills Listeria.
  • Queso fresco in a fully cooked dish? Safe.

The key word is throughout. A quick warm-up or melting the top is not sufficient. The cheese needs to be steaming hot all the way to the center.

Cheese Safety by Trimester

Most pregnancy food guides treat all nine months the same. But your body and your baby's development change across trimesters, and understanding the nuance can help you make more informed choices.

First trimester (weeks 1-12)

This is the period of highest vulnerability for the developing embryo. The neural tube, heart, and major organ systems are forming. A listeria infection during the first trimester carries the highest risk of miscarriage.

Guidance: Be most careful with cheese choices during the first trimester. Stick to the safe list above. If you are unsure whether a cheese is pasteurized, skip it. This is not the trimester for "probably fine."

Second trimester (weeks 13-26)

The risk of listeria-related complications remains throughout pregnancy, but the type of risk shifts. During the second trimester, listeriosis is more likely to cause premature labor or infection that affects the baby.

Guidance: Continue following the same pasteurization rule. The second trimester does not unlock any previously risky cheeses. But your calcium needs are increasing -- this is a good time to lean into hard cheeses, cottage cheese, and other safe, calcium-rich options.

Third trimester (weeks 27-40)

Your immune system is still suppressed compared to your non-pregnant state, and listeriosis remains a real (though rare) risk. The concern in the third trimester is primarily preterm delivery and newborn infection.

Guidance: Same rules apply. No soft, mold-ripened, or unpasteurized cheeses unless fully cooked. As you approach your due date, some parents find themselves relaxing about food restrictions, but the third trimester is not the time to do so -- the risk persists until delivery.

The consistent message across all three trimesters: the pasteurization rule does not change. What changes is your awareness of why it matters at each stage.

The Pasteurization Rule: US vs. UK and EU

If you are reading advice from different countries, you may notice the guidance varies. This is not contradictory -- it reflects genuinely different food supply chains.

In the United States

The FDA requires that any cheese aged less than 60 days must be made from pasteurized milk. This means that the vast majority of soft cheeses in US grocery stores -- mozzarella, cream cheese, ricotta, cottage cheese -- are pasteurized by law.

Hard cheeses aged over 60 days (like parmesan and aged cheddar) are exempt from this requirement because the aging process itself eliminates the bacterial risk.

Practical impact: If you are buying cheese at a US grocery store, it is overwhelmingly likely to be safe. The cheeses to be cautious about are artisanal, imported, or sold at farmers' markets.

In the UK and Europe

The UK's NHS takes a more conservative approach. They recommend avoiding all mold-ripened soft cheeses (brie, camembert, chevre with a white rind) during pregnancy, regardless of pasteurization status. This is because mold-ripened cheeses can support Listeria growth even after pasteurization, due to their high moisture and surface ripening process.

The NHS also recommends avoiding soft blue cheeses for the same reason.

Practical impact: If you follow UK guidelines, the "avoid" list is slightly larger -- it includes pasteurized brie and camembert, not just unpasteurized versions. This is a more cautious approach, and many US practitioners also recommend it.

Which guidelines should you follow?

Both are reasonable. The US approach focuses on pasteurization as the primary safety gate. The UK approach adds an extra layer of caution for mold-ripened cheeses specifically. If you want to be extra careful, follow the UK guidelines. If you are comfortable with pasteurized versions and want to enjoy brie on occasion, the US data supports that -- just make sure it is pasteurized.

When in doubt, the safest approach is always to heat the cheese until it is steaming hot throughout.

How to Enjoy Cheese Safely During Pregnancy

You do not need to give up cheese. You need a simple system for making safe choices. Here is how to do it in practice.

Read the label

Look for the word "pasteurized" on the ingredient list. In the US, if it does not say "raw" or "unpasteurized," it is almost certainly pasteurized -- but confirming on the label takes two seconds and removes all doubt.

When eating out, ask

Restaurants do not always label their cheeses. If a dish includes soft cheese (a salad with goat cheese, a burger with brie), ask your server: "Is the cheese pasteurized?" If they do not know, you can ask them to check with the kitchen, or choose a dish with a hard cheese instead.

When in doubt, heat it

If you are craving a cheese that is on the "caution" list, cook it. A baked brie appetizer, a blue cheese sauce that has been brought to a full boil, or a queso dip that is bubbling hot -- all of these are safe because the heat eliminates Listeria.

Check expiration dates and storage

Even safe cheeses can become risky if stored improperly. Keep cheese refrigerated at or below 40F (4C). Do not eat cheese that has been sitting out at room temperature for more than two hours. Respect expiration dates.

Use Oli for instant safety checks

If you are holding a product in your hand and want to know if it is safe for your stage of pregnancy, Oli can tell you in seconds. Scan the barcode with your phone and Oli checks every ingredient against pregnancy safety guidance -- personalized to your trimester. It works for cheese, but also for any food, skincare product, or household item with an ingredient list.

No Googling. No conflicting answers. Just a clear result: safe, caution, or avoid.

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Frequently Asked Questions

Is cream cheese safe during pregnancy?

Yes. Commercial cream cheese (Philadelphia, store brands, any major US brand) is made from pasteurized milk and is safe to eat throughout pregnancy. This includes flavored cream cheese, whipped cream cheese, and cream cheese used in baking (cheesecake, frosting, dips). Cream cheese is also a good source of calcium and protein.

Is feta cheese safe during pregnancy?

It depends on the source. Most feta sold in US grocery stores is made from pasteurized milk and is safe. Check the label to confirm. Feta from specialty stores, delis, or restaurants may be unpasteurized -- ask before eating. If you are unsure, crumbled feta that has been cooked into a hot dish (like a frittata or baked pasta) is safe regardless of pasteurization.

Can I eat goat cheese while pregnant?

Pasteurized goat cheese without a white mold rind is safe. This includes the goat cheese logs commonly found in US grocery stores. Avoid soft goat cheese with a white, fuzzy rind (sometimes labeled chevre) -- that is a mold-ripened cheese and falls into the same category as brie. If you want to be extra cautious, heat it until it is fully melted and hot.

Is mac and cheese safe during pregnancy?

Yes. Mac and cheese is cooked, which eliminates any listeria risk. This applies to homemade mac and cheese, boxed mac and cheese (Kraft, Annie's, store brands), and restaurant mac and cheese. The cheese in mac and cheese is heated well above the 165F threshold. Enjoy it.

Can I eat pizza with cheese during pregnancy?

Yes. The mozzarella on pizza is pasteurized, and the oven heats it well above safe temperatures. This applies to all standard pizza -- delivery, frozen, restaurant, or homemade. Even pizzas with blue cheese, goat cheese, or brie are safe because the baking process kills any harmful bacteria.

What about cheese from a charcuterie board?

Be selective. Hard cheeses on a charcuterie board (cheddar, gouda, manchego, parmesan) are safe. Soft, uncooked cheeses are the ones to be cautious about. If the board includes brie, camembert, or blue cheese, skip those or ask if they are pasteurized. Also be mindful of how long the board has been sitting out at room temperature -- cheese left out for more than two hours should be avoided.

The Bottom Line

Cheese is one of the most common pregnancy food questions, and the answer is more reassuring than most people expect. The vast majority of cheese sold in US grocery stores is pasteurized and safe to eat at every stage of pregnancy.

The rule is simple: pasteurized cheese is safe. Unpasteurized soft cheese is not -- unless it is cooked until steaming hot. Hard cheeses are safe regardless.

You do not need to memorize lists. You need to check one word on the label -- "pasteurized" -- and you are good.

And if you ever want to skip the label-reading altogether, Oli does it for you. Scan any product, get a trimester-specific safety answer in seconds. It is free to try on iPhone.

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This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider about your specific dietary needs during pregnancy. Oli's safety classifications are informed by published guidance from the FDA, NHS, EPA, and leading OB-GYN research.