Can I Eat Ricotta During Pregnancy?

⚠️ Caution: Safe only if made from pasteurized milk. Most U.S. commercial ricotta is pasteurized. Italian imports may not be. Check labels carefully.

The Short Answer

Your local specialty cheese shop touts imported Italian ricotta as superior. Your grocery store's American ricotta is convenient. The pregnancy safety distinction creates an interesting contrast: American commercial ricotta (pasteurized) is completely safe; Italian imports (often unpasteurized) carry Listeria risk. Pasteurized ricotta is safe; unpasteurized is best avoided. Unlike hard cheeses that resist bacterial growth even when unpasteurized, soft cheeses like ricotta support Listeria colonization if made from raw milk. So the superior imported product may be the riskier choice during pregnancy. The solution: check labels carefully. Most major U.S. grocery store ricotta is pasteurized and safe. If you purchase from specialty shops or European markets, confirm pasteurization before buying. When sourced safely, ricotta is nutrient-dense—14g of protein and 258mg of calcium per 1/2-cup serving—making it excellent for pregnancy nutrition.

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Why Ricotta Matters During Pregnancy

Ricotta is one of the most nutrient-dense cheeses available, providing exceptional amounts of protein and calcium—two nutrients critical for healthy pregnancy. A single 1/2-cup serving of ricotta contains approximately 14 grams of protein, contributing significantly to the 71 grams of daily protein recommended during pregnancy. This complete protein contains all nine essential amino acids needed for fetal tissue development, placental growth, and maternal blood volume expansion. The protein in ricotta is particularly bioavailable (readily absorbed by the body), making it an efficient protein source.

Ricotta also provides substantial calcium—approximately 258 milligrams per 1/2-cup serving—contributing meaningfully to the 1,000 milligrams of daily calcium recommended during pregnancy. Adequate calcium during pregnancy is essential for fetal bone development, maintaining maternal bone density, and supporting the hormonal changes of pregnancy. Pregnancy hormones increase calcium absorption efficiency, but dietary calcium must still be adequate to meet fetal needs without depleting maternal bone stores.

Beyond protein and calcium, ricotta provides phosphorus (essential alongside calcium for bone development), vitamin A (important for fetal vision and immune development), B vitamins including B12 (critical for nervous system development), and selenium (an antioxidant supporting immune function). The relative absence of additives in plain ricotta—compared to some other processed cheeses—makes it a clean, simple protein source. Ricotta's mild flavor makes it versatile in both savory and sweet dishes during pregnancy, when food preferences may shift and some flavors become aversions.

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The Pasteurization Question: Safety Depends on Processing

The entire safety question regarding ricotta hinges on whether it is made from pasteurized milk. Understanding pasteurization and how to identify it is essential for safe ricotta consumption during pregnancy.

What Pasteurization Does: Pasteurization is a heat-treatment process (typically heating milk to 161°F/72°C for 15 seconds, or 145°F/63°C for 30 minutes, depending on method) that kills most pathogenic bacteria including Listeria monocytogenes. After pasteurization, milk is cooled and can be used to make cheese. Pasteurized milk cheeses are safe for pregnant individuals; unpasteurized milk cheeses carry Listeria risk regardless of other factors.

U.S. Commercial Ricotta (Typically Safe): Most ricotta sold by major brands in U.S. grocery stores is made from pasteurized milk. The FDA does not require explicit "pasteurized" labeling on cheese products (unlike fluid milk), but regulation requires that all U.S. domestic cheese production use pasteurized milk if the cheese is to be sold for human consumption. This makes mainstream U.S. ricotta brands—such as Galbani, Polly-O, Breakstone's, and store brands—safe by default.

However, it is worth noting that while FDA regulations technically allow unpasteurized milk cheeses to be sold in the United States if properly aged (hard cheeses aged 60+ days), soft cheeses like ricotta cannot be legally made from unpasteurized milk for commercial sale in the U.S. Domestic ricotta at legitimate U.S. food retailers is therefore safe.

Imported Ricotta (Potentially Unsafe): Ricotta imported from Italy and other European countries may be made from unpasteurized milk, as these regions have different regulations allowing unpasteurized cheese production. The European Union's regulations are more permissive regarding unpasteurized cheeses than U.S. regulations. Imported ricotta, particularly from specialty cheese shops or European markets, may carry this risk.

Identifying Pasteurized Ricotta:

1. Check the label: Look for "made from pasteurized milk" or "pasteurized" on the packaging.
2. Note the brand: Major U.S. brands are virtually all pasteurized.
3. Ask questions: At specialty shops or farmers markets, ask directly: "Is this ricotta made from pasteurized milk?" Reputable producers can answer this question.
4. Know the source: Ricotta from U.S. commercial production is safe; imported ricotta requires verification.
5. When in doubt, avoid: If you cannot confirm pasteurization status, choose an alternative cheese or a different product.

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How to Safely Eat Ricotta During Pregnancy

Beyond confirming pasteurization, additional food safety practices maximize safety when consuming ricotta.

Storage Guidelines: Store ricotta in the refrigerator at 40°F (4°C) or below at all times. Ricotta is a high-moisture cheese and spoils faster than hard cheeses. Use within the timeframe specified on the package, typically 5-7 days after opening. Once opened, keep the container covered to prevent cross-contamination from other refrigerator contents.

Preventing Cross-Contamination: Use clean utensils when removing ricotta from the container. Do not double-dip spoons or utensils, as this can introduce bacteria into the container. If ricotta will be used in a recipe with other ingredients, wash hands and prep surfaces thoroughly after handling any raw ingredients (particularly meat or eggs) before handling ricotta.

Ricotta-Based Dishes: Ricotta commonly appears in lasagna, ravioli, baked ziti, and desserts like cannoli or ricotta cake. All these preparations are safe provided the ricotta is made from pasteurized milk and the dish is prepared with safe food handling practices. Heating ricotta-containing dishes (as in baked lasagna) does not eliminate the safety concern if the original ricotta was unpasteurized, as Listeria toxins are heat-stable; however, most ricotta served in cooked dishes uses pasteurized cheese.

Uncooked Ricotta Preparations: Ricotta served uncooked or in no-bake preparations (like ricotta dip, ricotta filling for pastries, or as a topping for berries) requires particular attention to pasteurization confirmation, as there is no heating step to provide additional safety margin.

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Nutritional Benefits of Ricotta

The combination of protein and calcium makes ricotta particularly valuable during pregnancy. A single 1/2-cup serving provides approximately 20% of daily protein needs and 26% of daily calcium needs—substantial contributions from a single food. This nutrient density makes ricotta an efficient choice for meeting the increased nutritional demands of pregnancy.

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Trimester-Specific Considerations

First Trimester (Weeks 1-13): During early pregnancy, calcium intake becomes important as fetal bone development begins. Pasteurized ricotta can be safely incorporated into the diet from early pregnancy. The protein in ricotta supports placental development and early fetal tissue growth.

Second Trimester (Weeks 14-26): As fetal growth accelerates and requires increased calcium for bone development, ricotta becomes increasingly valuable. The protein requirements also increase as fetal growth intensifies. Regular ricotta consumption (ensuring pasteurized source) contributes meaningfully to meeting these increased needs.

Third Trimester (Weeks 27-40): Calcium requirements remain constant, and adequate calcium throughout pregnancy supports both fetal bone development and maintenance of maternal bone density. Ricotta remains a valuable protein and calcium source through the final weeks of pregnancy. The same food safety guidelines apply consistently throughout all trimesters.

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FAQ

Q: Is ricotta from an Italian restaurant safe? A: Restaurant ricotta is typically safe if the restaurant sourced it from a commercial supplier (which is required in the U.S.). However, if the restaurant uses imported ricotta from a specialty source, it may not be pasteurized. Ask the restaurant directly about their ricotta source and whether it is made from pasteurized milk. When in doubt, choose a different ingredient.

Q: Can I eat ricotta from a farmers market? A: Only if the producer confirms it is made from pasteurized milk. Some small-scale cheese makers use unpasteurized milk and sell at farmers markets. Ask directly and ask for clarification in writing if possible. If the producer cannot definitively confirm pasteurization, avoid it.

Q: Is part-skim ricotta safer than whole milk ricotta? A: Pasteurization status, not fat content, determines safety. Both whole milk and part-skim ricotta can be pasteurized or unpasteurized. Check the label or ask the producer about pasteurization regardless of milk fat content.

Q: Can I eat ricotta salata or other ricotta-based cheeses? A: Ricotta salata (salted, pressed ricotta) is made from ricotta and is also subject to the pasteurization requirement. The same guidelines apply: confirm pasteurization before consuming. Other ricotta-based products should be assessed similarly.

Q: How long does opened ricotta last in the refrigerator? A: Most ricotta remains safe for 5-7 days after opening when stored properly at 40°F or below in a covered container. Check the package for specific guidance. If ricotta develops an off-smell, appears discolored, or has separated excessively, discard it.

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Sources

1. U.S. Food and Drug Administration (FDA). "Soft Cheeses and Listeria." Food Safety Modernization Act. https://www.fda.gov/food/foodborne-pathogens-glasseel-food-safety/listeria-monocytogenes

2. American College of Obstetricians and Gynecologists (ACOG). "Nutrition During Pregnancy." Committee Opinion #548, Reaffirmed 2023. https://www.acog.org

3. Centers for Disease Control and Prevention (CDC). "Listeria and Pregnancy." Updated 2024. https://www.cdc.gov/listeria/pregnancy/index.html

4. National Institute of Health (NIH). "Dietary Reference Intakes for Calcium and Vitamin D." https://ods.od.nih.gov/pubs/micronutrients/

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Related Resources:

• Pregnancy Safe Food Checker
• Pregnancy Weight Gain Calculator
• Pregnancy Nutrition Guide