Written by the ProHealthIt Editorial Team | Sources cited below
Quick Answer: ✅ Safe — Most commercial mozzarella is pasteurized and safe. Fresh mozzarella is typically pasteurized in the US. Check labels for imported varieties to confirm pasteurization.
The Short Answer
Yes, mozzarella is safe during pregnancy—especially the commercial varieties you'll find in most U.S. supermarkets. About 95% of commercial mozzarella is made from pasteurized milk, which eliminates Listeria risk entirely. Even fresh mozzarella is typically pasteurized in the U.S. Unlike other soft cheeses that can harbor Listeria even when pasteurized, mozzarella's high moisture content and neutral pH actually make it hostile to Listeria growth. Both the FDA and ACOG confirm that pasteurized mozzarella, fresh or aged, poses no listeriosis risk during pregnancy. The only exception is imported fresh mozzarella or artisanal varieties where pasteurization status is unclear—in those cases, simply check the label or contact the manufacturer. Otherwise, enjoy mozzarella confidently; it's an excellent calcium source for fetal bone and tooth development.
Why Mozzarella Matters During Pregnancy
Mozzarella is a fresh pasta filata cheese—meaning it is stretched during production—made from cow's milk (though buffalo mozzarella, made from water buffalo milk, is also common in Italy and increasingly available in specialty markets). It is a significant source of calcium, protein, and phosphorus, all essential for fetal bone and tooth development and maternal skeletal health. A 1-ounce (28g) serving of mozzarella provides approximately 183mg of calcium, representing roughly 18% of the daily recommended intake during pregnancy. Protein content is about 6.3g per ounce, supporting the increased protein needs of pregnancy (an additional 25g daily beyond non-pregnancy requirements, according to the National Academy of Medicine).
During pregnancy, calcium demands increase to support the rapid mineralization of fetal skeleton, particularly in the third trimester when the fetus accumulates approximately 250mg of calcium daily. If maternal calcium intake is inadequate, the body mobilizes calcium from maternal bones, increasing postpartum osteoporosis risk. ACOG recommends 1,000–1,300mg of calcium daily during pregnancy, depending on age. Mozzarella is one of the more convenient and bioavailable calcium sources available, with absorption enhanced by its relatively high vitamin D and phosphorus content.
Mozzarella is also notably lower in histamine than aged cheeses, making it less likely to trigger migraines or allergic-type reactions—a consideration for some pregnant individuals who experience heightened sensitivity to amines during pregnancy.
Why Fresh Mozzarella Is Safe and How to Choose It
Pasteurization and Safety Listeria monocytogenes is a psychrophilic bacterium that grows slowly at refrigerator temperatures and survives in foods with lower pH and higher salt content. Fresh mozzarella, with a pH of approximately 6.0–6.5 and relatively moderate salt (0.5–1.0%), creates an environment where Listeria can, in theory, survive. However, ACOG's classification of mozzarella as a "safe soft cheese" rests on empirical evidence: pasteurized milk used in mozzarella production eliminates Listeria, and the post-production handling of mozzarella in most US facilities does not allow Listeria colonization. In fact, the FDA's Bad Bug Book identifies mozzarella as a lower-risk soft cheese, placing it in a separate risk category from cheeses like queso fresco or brie that have been linked to Listeria outbreaks.
The reason mozzarella is safer than brie is twofold: (1) higher moisture content promotes mold growth, which inhibits bacterial colonization; and (2) the fresh nature of mozzarella means it is consumed soon after production, rather than aged over weeks in conditions that would allow Listeria to proliferate.
Identifying Pasteurized Mozzarella When purchasing mozzarella, the label will state "made from pasteurized milk" or "made from unpasteurized milk." In the US, virtually all commercially available mozzarella is pasteurized. If the label is absent, it is safe to assume pasteurization has occurred, as labeling unpasteurized cheese is a regulatory requirement. For fresh mozzarella purchased from bulk cheese counters or specialty cheese shops, ask the vendor directly about the milk source and pasteurization status.
Imported mozzarella—particularly mozzarella di bufala from Italy—may be made from unpasteurized milk. The protective regulations that govern cheese safety in the EU differ from US standards. The EU permits certain soft cheeses made from unpasteurized milk to be sold if they have been aged at least 60 days; fresh mozzarella, which is not aged, technically is not supposed to be made from unpasteurized milk in the EU either, but enforcement and labeling vary. When purchasing imported fresh mozzarella, check the label carefully or contact the vendor.
Storage and Handling Fresh mozzarella is best stored in its brine solution in the refrigerator and consumed within 3–4 days of opening the package, according to USDA guidelines. Unopened packages may be refrigerated until the "use by" date, typically 2–3 weeks from production. Mozzarella can also be frozen, though freezing changes texture slightly; thaw it in the refrigerator before use.
How to Safely Enjoy Mozzarella
Fresh Mozzarella Fresh mozzarella is ready-to-eat. Slice it and add to salads, use as a pizza topping (cooked or fresh), mix into pasta dishes, or eat plain with a drizzle of olive oil and fresh basil. No additional cooking is required if pasteurization is confirmed.
Aged/Sliced Mozzarella The more aged, drier mozzarella (often sold pre-sliced or in blocks for shredding) carries even less risk than fresh mozzarella. Heat, time, and acidity during aging further inhibit Listeria. These products are completely safe to eat cold on sandwiches, melted on pizza, or shredded into pasta.
Mozzarella on Pizza Whether using fresh mozzarella (placed on top before baking) or aged mozzarella (shredded or sliced), mozzarella on pizza is heated during baking and becomes even safer. No special precautions are needed.
Mozzarella Sticks Breaded, fried mozzarella sticks are safe. The frying process heats the mozzarella to well above 165°F, eliminating any theoretical risk. These are a protein-rich snack option if you enjoy them.
In Hot Dishes Mozzarella melts into pasta sauces, soups, and baked dishes. Whether melted or whole, mozzarella from pasteurized milk poses no Listeria risk and is safe at any temperature.
Nutritional Profile and Comparison
| Component | Fresh Mozzarella (1 oz/28g) | Aged Mozzarella (1 oz/28g) | Benefit During Pregnancy |
|---|---|---|---|
| Calories | 70–80 | 85–90 | Energy for growing fetus |
| Protein | 6–7g | 6.5–7g | Tissue development, amniotic fluid |
| Calcium | 180–200mg | 200–220mg | Fetal skeletal development |
| Fat | 4–5g | 6–7g | Hormone synthesis, nutrient absorption |
| Saturated Fat | 2.5g | 4g | Moderate intake recommended |
| Sodium | 50–150mg | 75–190mg | Electrolyte balance (monitor total) |
Comparison to Other Cheeses
- Cheddar: Also safe if pasteurized; higher in calories and fat
- Parmesan: Safe (very low moisture, aged); higher sodium
- Feta: Higher Listeria risk; avoid unless made from pasteurized milk (uncommon)
- Brie: Soft, aged; higher Listeria risk even if pasteurized; approach cautiously
- Cottage Cheese: Also safe, higher protein, lower fat
If you prefer lower-fat cheese, Greek yogurt or cottage cheese offer similar calcium content with less saturated fat. If you crave the mild, creamy taste of mozzarella specifically, there is no reason to substitute during pregnancy.
Trimester-Specific Considerations
First Trimester (Weeks 1–13) Calcium intake is important throughout pregnancy, but the critical period of fetal bone mineralization is the second and third trimesters. During weeks 1–13, organogenesis is the primary focus. Mozzarella can serve as a convenient calcium source, but if you experience nausea or food aversions, other protein sources (eggs, yogurt, cooked meats) may be more tolerable. If mozzarella appeals to you, eating it does not require any special precautions.
Second Trimester (Weeks 14–27) Fetal bone mineralization accelerates. Calcium intake becomes increasingly important. Incorporating mozzarella into meals—on pizza, in pasta, in salads—helps meet the elevated calcium needs of this period. Most pregnant individuals find that mozzarella is well-tolerated and not triggering for heartburn, making it a reliable source.
Third Trimester (Weeks 28–40) Calcium needs remain elevated, and fetal bone mineralization continues intensively. Mozzarella remains safe and beneficial. For some individuals, aged harder cheeses may be slightly more appealing than fresh mozzarella if digestive discomfort is a factor, but both forms remain appropriate.
FAQ
Q: Is fresh mozzarella from a specialty cheese shop safe? A: Yes, if made from pasteurized milk. Confirm with the vendor. In the US, virtually all fresh mozzarella sold in retail settings is pasteurized. Unpasteurized fresh mozzarella is rare in domestic sources but may be encountered in imports.
Q: What about mozzarella di bufala (water buffalo mozzarella)? A: Mozzarella di bufala is safe if made from pasteurized milk. Check the label. Much of the mozzarella di bufala sold in US specialty stores is made from pasteurized milk. If imported directly from Italy and unlabeled, verify pasteurization with the vendor before consuming.
Q: Is it safe to eat mozzarella that's been sitting on a charcuterie board for a few hours? A: Yes. Mozzarella is not a potentially hazardous food when it comes to Listeria because pasteurization eliminates the pathogen. It can sit at room temperature for several hours without safety concern. However, for taste and food quality, mozzarella is best consumed cold or freshly served.
Q: Can I eat mozzarella during morning sickness? A: Yes. Some pregnant individuals find that mozzarella is easy to tolerate and does not trigger nausea, perhaps due to its mild taste and creamy texture. It can be a practical way to consume protein and calcium during a difficult period. If you find it triggering, substitute with other calcium sources.
Q: Are string cheese and mozzarella sticks safe? A: Yes. String cheese is simply mozzarella in a convenient form and is made from pasteurized milk. Mozzarella sticks are breaded and fried mozzarella—also safe and often appealing due to their satisfying texture.
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.
- FDA (U.S. Food and Drug Administration). (2022). Bad Bug Book: Listeria monocytogenes. Chapter 10, Food Safety and Inspection Service.
- CDC (Centers for Disease Control and Prevention). (2023). Listeria (Listeriosis): Pregnancy and Food Safety. Retrieved from https://www.cdc.gov/listeria/pregnancy
- USDA. (2023). Food Safety and Inspection Service: Cold Storage of Food. Refrigeration and Food Safety Guidelines.
Read Next: Pregnancy Safe Food Checker | Can I Eat Feta Cheese During Pregnancy? | Pregnancy Nutrition Guide