Can I Eat Goat Cheese During Pregnancy?

Written by the ProHealthIt Editorial Team | Sources cited below

Quick Answer: ⚠️ Caution — Soft goat cheese (chèvre) is safe only if pasteurized. Hard aged goat cheese is safe regardless of pasteurization. Check labels for confirmation.

The Short Answer

In French and Mediterranean traditions where goat cheese (chèvre) is a staple, pregnant women have long enjoyed this tangy, creamy cheese—and they can continue to do so with one important caveat. Soft goat cheese is safe only if made from pasteurized milk; hard aged goat cheese is safe regardless, because aging eliminates Listeria just as it does in parmesan. The challenge is that artisanal goat cheese is often unpasteurized, so checking the label is essential. If it explicitly states "pasteurized," soft goat cheese is fine. Hard aged varieties (aged 2+ months) are safe without that requirement. In regions where artisanal unpasteurized varieties are common, verification by label or manufacturer contact is necessary—but pasteurized goat cheese allows you to enjoy this traditional pregnancy food safely.

Why Goat Cheese Matters During Pregnancy

Goat cheese is a nutrient-dense source of calcium, protein, and beneficial compounds unique to goat's milk. A 1-ounce (28g) serving of soft goat cheese provides approximately 75–100mg of calcium and 5–6g of protein. While these values are lower than hard cheeses like parmesan, goat cheese has nutritional advantages that justify its consumption during pregnancy.

Goat's milk contains different protein structures than cow's milk, making it more easily digestible for some individuals. During pregnancy, digestive changes are common, and some pregnant individuals find goat cheese easier to tolerate than cow's milk cheeses. Additionally, goat cheese contains higher levels of medium-chain triglycerides (MCTs) compared to cow's milk, which are more readily absorbed and metabolized for energy.

Goat cheese is also rich in selenium (approximately 4mcg per ounce), supporting thyroid function and antioxidant defense. It contains phosphorus, supporting bone health alongside calcium. The probiotic bacteria present in some artisanal goat cheeses (if made with raw milk cultures) can support digestive health, though pasteurized goat cheese loses these live cultures.

Beyond nutrition, goat cheese is a palatable option for pregnant individuals with specific taste preferences. The tangy flavor and creamy texture appeal to many, and the intensity means small portions provide significant taste satisfaction.

Soft Goat Cheese vs. Hard Aged Goat Cheese

Soft Goat Cheese (Chèvre) Soft goat cheese is fresh, unaged cheese made from goat's milk. It is creamy, spreadable, and has a pH of approximately 4.5–4.8 (more acidic than soft cow's milk cheeses). Despite being acidic, soft goat cheese can harbor Listeria monocytogenes if made from unpasteurized milk. The acidic environment slows Listeria growth but does not prevent it entirely. Soft goat cheese carries a Listeria risk profile similar to brie or feta—moderate risk if made from unpasteurized milk, but safe if pasteurized.

Most artisanal goat cheeses sold at specialty shops are made from unpasteurized milk. This is a deliberate choice by cheesemakers to preserve flavor and allow development of natural cultures. However, from a pregnancy food safety standpoint, unpasteurized soft goat cheese must be avoided.

Hard Aged Goat Cheese Hard aged goat cheese is aged for 2–12+ months, during which it loses moisture and develops a harder, crystalline texture. Examples include aged chèvre logs, pyramid-shaped aged goat cheeses, and goat cheddar. These cheeses have low moisture content (similar to parmesan) and high salt concentration, creating an environment where Listeria cannot survive. The aging process mimics the safety mechanisms of aged cow's milk cheeses.

Hard aged goat cheese made from unpasteurized milk is safe during pregnancy due to the protective effects of aging, moisture loss, and acidity. The FDA's safety guidelines for hard aged cheeses apply equally to goat cheese as to cow's milk cheese.

How to Choose and Safely Enjoy Goat Cheese During Pregnancy

Soft Goat Cheese: Pasteurization Verification When purchasing soft goat cheese (chèvre), the label must state "made from pasteurized milk" or you may want to verify pasteurization directly with the manufacturer or at point of sale.

Steps to verify:

1. Read the label: Check for "pasteurized" or "made from pasteurized milk"
2. Ask at the counter: If purchasing from a specialty cheese shop or farmers market, ask the vendor directly, "Is this made from pasteurized milk?"
3. Contact the producer: If purchasing artisanal goat cheese and the pasteurization status is unclear, call the producer to verify

If any doubt remains about pasteurization, do not consume the soft goat cheese during pregnancy.

Soft Goat Cheese Sources

• Grocery store chèvre: Usually made from pasteurized milk; check the label
• Specialty cheese shops: Often stock unpasteurized varieties; always verify
• Farmers markets: Mix of pasteurized and unpasteurized; always ask
• Imported goat cheeses: May or may not be pasteurized; check label and date of import

Hard Aged Goat Cheese: No Verification Needed If the goat cheese is visibly hard and aged (aged 2+ months minimum), pasteurization status is irrelevant. The label will typically state "aged" or specify the aging period (e.g., "aged 6 months"). Aged goat cheese is safe to consume during pregnancy without additional verification.

Storage and Handling

• Soft goat cheese: Refrigerate at 35–40°F and consume within 1–2 weeks of opening, even if pasteurized. Do not leave at room temperature for more than 2 hours
• Hard aged goat cheese: More stable; refrigerate and consume within 2–3 weeks of opening, or longer if unwrapped portions are minimal
• Both types: Can be frozen, though freezing affects texture. Thaw in the refrigerator before use

How to Use Goat Cheese During Pregnancy

Soft Goat Cheese (Pasteurized Only)

• Salads: Crumble soft goat cheese over greens with vegetables
• Sandwiches: Spread pasteurized goat cheese on bread with cucumber and tomato
• Toast: Layer pasteurized goat cheese on toasted bread with honey or jam
• Pasta: Stir soft goat cheese into warm pasta with olive oil and herbs
• Baking: Use in quiches, tarts, or savory pastries (goat cheese melts and incorporates well)

Hard Aged Goat Cheese (Any Source)

• Salads: Shave aged goat cheese over salads
• Pasta: Grate or crumble into pasta dishes
• Snacking: Slice and enjoy as a protein-rich snack
• Cooking: Hard aged goat cheese can be grated into cooked dishes

Nutritional Comparison

Comparison to Cow's Milk Cheeses

• Mozzarella (soft): Higher calcium (200mg per oz), pasteurized source, lower Listeria risk
• Feta (soft): Similar calcium and protein, higher Listeria risk even if pasteurized
• Cheddar (hard): Higher calcium (200–220mg per oz), longer aging, safe
• Parmesan (hard): Highest calcium (390mg per oz), longest aging, safest

If you cannot find or verify pasteurization of soft goat cheese, cheddar or mozzarella provide similar nutritional benefits without uncertainty. Hard aged goat cheese, if available, provides the goat cheese experience with absolute safety assurance.

Trimester-Specific Considerations

First Trimester (Weeks 1–13) If soft goat cheese appeals to you and you have verified it is pasteurized, consume it freely. Hard aged goat cheese has no restrictions. Some pregnant individuals experience nausea triggered by tangy flavors; if so, avoid or introduce gradually.

Second Trimester (Weeks 14–27) Calcium needs intensify as fetal bone mineralization accelerates. Goat cheese contributes to meeting daily calcium requirements (1,000–1,300mg). Hard aged goat cheese provides higher calcium density than soft varieties and is the safest option if you want to maximize goat cheese consumption.

Third Trimester (Weeks 28–40) Calcium intake remains critical. Goat cheese (verified soft, or any aged variety) remains safe and beneficial. If heartburn is problematic, full-fat goat cheese may trigger symptoms; lower-fat varieties, if available, may be better tolerated.

FAQ

Q: If I bought soft goat cheese from a grocery store with no label stating pasteurization, should I avoid it? A: Yes. Assume it is unpasteurized if the label does not explicitly state "pasteurized" or "made from pasteurized milk." This is the safest approach. Many grocery stores do carry pasteurized soft goat cheese, so look for that label specifically.

Q: Can I eat goat cheese from a farmers market? A: Only if you verify with the vendor that it is made from pasteurized milk. Most artisanal goat cheese at farmers markets is unpasteurized. Some producers do use pasteurized milk; ask directly.

Q: How do I know if goat cheese is hard aged? A: Hard aged goat cheese will feel solid and firm (not spreadable), may have a rind, and the label will specify an aging period (e.g., "aged 6 months"). Soft goat cheese (chèvre) is creamy and spreadable. The texture difference is obvious.

Q: If I accidentally ate unpasteurized soft goat cheese, what should I do? A: A single exposure carries low risk, especially if consumed in small amounts. Monitor for Listeria symptoms (fever, muscle aches, nausea, diarrhea) over the next 2–30 days. If no symptoms develop, infection is unlikely. Contact your healthcare provider if symptoms occur.

Q: Are there goat milk yogurts during pregnancy? A: Yes. Goat milk yogurt is made from pasteurized goat's milk and is safe during pregnancy. The fermentation process creates additional safety similar to cow's milk yogurt. Live cultures are beneficial. Goat milk yogurt is a safe alternative if you prefer goat dairy.

Q: Is goat cheese safe in dishes like salads or quiches if the salad is fresh but the quiche is baked? A: For salads with raw soft goat cheese: verify the cheese is pasteurized before adding. For baked dishes: baking heats unpasteurized soft goat cheese to temperatures that would eliminate Listeria, making it safer. However, to simplify your pregnancy diet, use pasteurized soft goat cheese in all preparations.

Q: Can I freeze soft goat cheese to preserve it longer? A: Yes, soft goat cheese can be frozen, though freezing changes texture (it becomes grainier upon thawing). If freezing, wrap well and freeze for no longer than 2–3 months. Thaw in the refrigerator before use. Hard aged goat cheese freezes better with minimal texture change.

Related Pregnancy Resources

Check more foods with our Pregnancy Safe Food Checker. Track healthy weight gain with our Pregnancy Weight Gain Calculator. Read our complete Pregnancy Nutrition Guide.

Sources

• ACOG (American College of Obstetricians and Gynecologists). (2023). Nutrition During Pregnancy. Committee Opinion 548.
• CDC (Centers for Disease Control and Prevention). (2023). Listeria monocytogenes: Soft Cheese and Pregnancy Risk. Retrieved from https://www.cdc.gov/listeria/pregnancy
• FDA (U.S. Food and Drug Administration). (2022). Bad Bug Book: Listeria monocytogenes in Cheese Products. Chapter 10, Food Safety and Inspection Service.
• Association of American Feed Control Officials (AAFCO). (2023). Standards for Cheese Production and Safety. Retrieved from https://www.aafco.org

Read Next: Pregnancy Safe Food Checker | Can I Eat Feta Cheese During Pregnancy? | Pregnancy Nutrition Guide