Pasteurized soft cheese is considered safe. Unpasteurized soft cheese carries Listeria risk. Hard cheeses (cheddar, parmesan, Swiss, gruyere) are considered safe regardless.
Pasteurized soft cheese (brie, feta, camembert, ricotta, mozzarella, cream cheese) is considered safe during pregnancy — check the label for "made from pasteurized milk." Unpasteurized soft cheese carries Listeria risk and should be avoided. Hard cheeses (cheddar, parmesan, Swiss, gruyere) are considered safe regardless of pasteurization.
Written by Ash K · Last updated: May 2026 · Sources cited below
Soft cheese made from pasteurized milk is considered safe during pregnancy by FDA and ACOG guidelines. The danger is not "soft cheese" itself; it's specifically unpasteurized soft cheese, which can harbor Listeria monocytogenes.
Most commercial soft cheese sold in U.S. grocery stores is pasteurized. Check the label for "made from pasteurized milk." If it says that, you're fine — brie, feta, camembert, ricotta, mozzarella, cream cheese, all of it.
Key Takeaway: Pasteurized soft cheese = considered safe during pregnancy. Unpasteurized soft cheese = avoid. Check the label. Most commercial U.S. brands are pasteurized. Be cautious with imported cheeses, artisanal varieties, and farmers market cheeses — these are more likely to be unpasteurized.
Hard cheeses (cheddar, parmesan, Swiss, gruyere, aged gouda) are considered safe regardless of pasteurization status. Their low moisture content and long aging process prevent Listeria growth, even if the milk was unpasteurized.
Can I Eat This Cheese? Quick Decision Flow
This is where most guides get confusing — they list every cheese as "avoid" without distinguishing pasteurized from unpasteurized. Here's the practical breakdown.
| Cheese | Usually pasteurized in US? | Safe if pasteurized? | Notes |
|---|---|---|---|
| Brie | ✅ Yes (commercial brands) | ✅ Yes | Check label on imported French brie |
| Feta | ✅ Yes (commercial brands) | ✅ Yes | Greek imports may be unpasteurized |
| Camembert | ✅ Yes (commercial brands) | ✅ Yes | French artisanal versions often unpasteurized |
| Ricotta | ✅ Almost always | ✅ Yes | Very rarely unpasteurized in US |
| Fresh mozzarella | ✅ Usually | ✅ Yes | Verify label — varies by brand |
| Cream cheese | ✅ Almost always | ✅ Yes | Philadelphia and similar brands are pasteurized |
| Goat cheese (chèvre) | ⚠️ Varies significantly | ✅ Yes | Farm/artisanal versions often raw milk |
| Mascarpone | ✅ Usually | ✅ Yes | Verify imported brands |
| Burrata | ⚠️ Varies | ✅ Yes | Check label carefully |
| Cottage cheese | ✅ Almost always | ✅ Yes | Very low risk |
| Cheddar | ✅ N/A — safe either way | ✅ Yes | Hard cheese, safe regardless |
| Parmesan | ✅ N/A — safe either way | ✅ Yes | Hard cheese, always safe |
| Swiss | ✅ N/A — safe either way | ✅ Yes | Hard cheese, always safe |
| Gruyere | ✅ N/A — safe either way | ✅ Yes | Hard cheese, safe regardless |
Tip: When eating out, ask your server: "Is the cheese pasteurized?" Most U.S. restaurants use pasteurized dairy for soft cheeses. Be more cautious at specialty restaurants with imported cheese boards, cheese-focused restaurants featuring artisanal selections, and farmers markets.
Cheese Safety During Pregnancy — Quick Reference
The specific danger is Listeria monocytogenes — the same bacterium that makes pre-made salads risky. Listeria is unusual because it grows at refrigerator temperatures where most bacteria stop multiplying.
Soft cheeses have high moisture content, which provides an ideal growth environment for Listeria. Unpasteurized milk may contain Listeria from the animal or the milking environment; without the heat treatment of pasteurization, these bacteria survive into the finished cheese.
Warning: Pregnant individuals are approximately 10 times more likely to develop listeriosis than the general population, according to the CDC. Listeria can cross the placental barrier, potentially causing miscarriage, stillbirth, preterm labor, or severe neonatal infection. These outcomes make the label-checking habit genuinely important — not just precautionary.
Pasteurization — heating milk to 161°F (72°C) for 15 seconds — reliably kills Listeria and other pathogenic bacteria. It does not meaningfully alter the taste, texture, or nutritional content of the cheese.
Hard cheeses are the exception: even unpasteurized hard cheese (like traditional Parmigiano-Reggiano) is considered safe because the low moisture content and extended aging (often 12+ months) create conditions where Listeria cannot survive.
Why Listeria Is Especially Dangerous During Pregnancy
Cheese provides nutrients your body needs more of during pregnancy — particularly calcium, which the fetus draws heavily from maternal stores in the third trimester.
| Nutrient | Per 1 oz serving | Pregnancy daily need | Why it matters |
|---|---|---|---|
| Calcium | 150–220 mg | 1,000 mg | Fetal bone mineralization, maternal bone protection |
| Protein | 5–8 g | 71 g | Fetal tissue growth |
| Vitamin A | 200–420 IU | 2,565 IU | Fetal eye development, immune programming |
| Vitamin B12 | 0.3–0.5 mcg | 2.6 mcg | Nervous system development |
| Zinc | 0.5–1.0 mg | 11 mg | Immune function, cell division |
| Phosphorus | 100–150 mg | 700 mg | Bone mineralization |
Note: If dietary calcium is insufficient during pregnancy, the fetus will draw calcium from maternal bones — potentially increasing long-term osteoporosis risk. A single ounce of cheese provides 15–22% of daily calcium needs. Three servings of dairy per day (milk, yogurt, or pasteurized cheese) is the standard guideline.
How to Check If Cheese Is Pasteurized
The most reliable method is reading the label. FDA-regulated dairy products must state whether the milk is pasteurized or unpasteurized.
Look for: "Made from pasteurized milk" or simply "Pasteurized" on the ingredients panel. If the label says "raw milk cheese" or "made from unpasteurized milk" — avoid it during pregnancy.
When labels aren't available (restaurants, cheese counters, farmers markets), ask directly. "Is this cheese made from pasteurized milk?" is a reasonable and common question that vendors and servers are accustomed to.
Safe storage at home: Keep soft cheese refrigerated at 35–40°F (2–4°C). Use within 3–5 days of opening. Don't leave soft cheese at room temperature for more than 2 hours — Listeria growth accelerates above refrigeration temperatures.
Bottom Line: The "no soft cheese during pregnancy" rule is oversimplified. Pasteurized soft cheese — which is what most U.S. grocery store cheese is — is considered safe. Check labels, ask at restaurants, and avoid anything unpasteurized. Hard cheeses are considered safe regardless.
First trimester (weeks 1–13): Listeria risk is most dangerous in early pregnancy, when miscarriage risk from infection is highest. Be especially careful about verifying pasteurization during this period. If morning sickness makes cheese unappealing, yogurt and milk provide similar calcium and are nearly always pasteurized.
Second trimester (weeks 14–26): Fetal bone development accelerates. Calcium intake becomes increasingly important — soft cheese is an efficient source. Continue checking labels. Appetite typically normalizes, making regular cheese consumption feasible.
Third trimester (weeks 27–40): The fetus accumulates approximately 250–330 mg of calcium per day in the final trimester for skeletal development. If maternal dietary calcium is inadequate, your body mobilizes calcium from your own bones. Pasteurized soft cheese is a practical way to meet this demand.
Can I eat pasteurized brie when pregnant?
According to FDA and ACOG guidelines, pasteurized brie is considered safe during pregnancy. Most commercial brie sold in U.S. supermarkets is pasteurized — verify by checking the label. Imported French brie from artisanal producers may be unpasteurized.
Why can't pregnant women eat soft cheese?
The concern is specifically about unpasteurized soft cheese containing Listeria bacteria. Pasteurized soft cheese does not carry this risk. The blanket "avoid all soft cheese" advice is outdated — current FDA guidance distinguishes between pasteurized (considered safe) and unpasteurized (avoid).
Is gruyere cheese safe during pregnancy?
Yes. Gruyere is a hard cheese. Hard cheeses are considered safe during pregnancy regardless of pasteurization status because their low moisture content and extended aging prevent Listeria growth.
Is Swiss cheese safe while pregnant?
Yes. Swiss cheese is a hard cheese and is considered safe during pregnancy regardless of whether it's made from pasteurized or unpasteurized milk.
If I accidentally ate unpasteurized cheese, should I worry?
A single exposure does not mean infection is guaranteed. Monitor for Listeria symptoms over the next 1–4 weeks: fever above 100.4°F, muscle aches, nausea, or diarrhea. If symptoms appear, contact your healthcare provider immediately and mention the exposure. Most single exposures do not result in infection.
Is all goat cheese unsafe during pregnancy?
No. Goat cheese safety depends on pasteurization, not the milk source. Commercial goat cheese (chèvre) from major brands is typically pasteurized and considered safe. Artisanal or farm-made goat cheese is often unpasteurized — always check the label or ask the vendor.
For specific cheeses, see our guides on mozzarella, ricotta, parmesan, and goat cheese during pregnancy.
Related tools:
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.