Can Pregnant Women Eat Feta Cheese?
Cheese is a favorite snack for many people, offering a wide range of flavors and textures to match almost any taste. However, during pregnancy, finding out which foods are safe to enjoy often leads to more questions, especially with popular items like hot dogs and specialty cheeses.
When cravings hit, especially for something tangy like feta cheese, it can be hard to know if it’s safe to indulge. Expectant parents face a lot of mixed advice about what belongs on the menu. Understanding what medical experts recommend can help make mealtime decisions a little less confusing.
Is Feta Cheese Safe for Pregnant People?
Pregnant women need to be careful when choosing which cheeses they eat. Feta cheese can be safe during pregnancy if it is made from pasteurized milk. Pasteurization is a process that heats milk to kill harmful bacteria, reducing the risk of illness for both mother and baby.
Unpasteurized feta cheese should be avoided during pregnancy due to the risk of harmful bacteria. As a rule, look for a label that confirms pasteurization.
If in doubt, consult a healthcare provider before eating any cheese products. Proper food safety helps protect both the mother and the developing baby during pregnancy.
Are Feta Cheeses Made with Pasteurized Milk?
Many types of feta cheese are made with pasteurized milk, especially in the U.S. Check product labels carefully, as some brands may still use unpasteurized milk. Imported or artisanal varieties are more likely to be unpasteurized, so it’s important to verify before buying. When in doubt, ask a store employee or choose a trusted brand that clearly states it is safe for pregnant people.
Possible Dangers of Eating Feta Cheese During Pregnancy
Listeria Bacteria Concerns
Feta made from unpasteurized milk may carry harmful bacteria, including listeria. Even if it looks and smells fine, it could still pose a risk during pregnancy.
How Listeriosis Can Affect Expecting Mothers and Babies
Listeriosis is a serious illness caused by eating food contaminated with listeria bacteria. Because the immune system is more vulnerable during pregnancy, expecting mothers are more likely to get sick. Listeriosis can lead to severe outcomes such as miscarriage, stillbirth, premature delivery, or infections in newborns.
Salt and Additives in Feta
Feta cheese is usually high in salt, which can raise blood pressure if eaten in large amounts. Pregnant women need to be careful with salt to help keep blood pressure steady. Some types of feta might also have preservatives or other additives, which are best eaten in small amounts during pregnancy. Asking how the cheese is made can help reduce these risks.
Safe Ways to Eat Feta Cheese While Pregnant
Choose Feta Made with Pasteurized Milk
It is important for pregnant women to choose feta cheese that is clearly labeled as made with pasteurized milk. Pasteurization greatly reduces bacterial risks—see earlier section for how it works.
Store and Handle Feta Properly
Feta cheese should always be kept cold in the refrigerator and stored in a clean, sealed container to avoid germs. It is best to avoid cheese that looks or smells strange, as this could mean it is spoiled. After opening, feta should be eaten within a few days, and hands should be washed before and after handling the cheese.
Cook Feta Thoroughly Before Eating
Cooking feta cheese at steaming hot temperatures can lower the risk of harmful bacteria. Adding feta to dishes that are heated up, such as casseroles or baked pastas, is a safe choice. Be sure the cheese is fully heated all the way through before eating.
Safe and Unsafe Cheeses During Pregnancy
Most cheeses made from pasteurized milk can be safely enjoyed during pregnancy. Hard cheeses like cheddar, gruyere, and parmesan are considered safe, as are soft cheeses such as mozzarella, most feta, ricotta, cottage cheese, and cream cheese. Always double-check labels on soft cheeses, especially varieties like brie and feta, to confirm they are pasteurized.
Pregnant women should avoid certain cheeses because they may contain bacteria that can cause infections, such as listeria. The concern with unpasteurized soft cheeses is their potential to carry harmful bacteria, which can lead to serious illness during pregnancy. Cheeses with rinds or blue veins—such as brie, camembert, and blue-veined types—should be avoided unless clearly labeled as pasteurized and fully cooked.
Below is a list of cheeses pregnant women should avoid:
- Brie
- Camembert
- Blue-veined cheeses (like Roquefort, Gorgonzola, Stilton)
- Queso blanco and queso fresco
- Panela
- Any soft cheese made from raw (unpasteurized) milk
Guidelines for Dairy and Pregnancy from the FDA
The FDA recommends that pregnant women choose dairy products made from pasteurized milk. Pasteurization helps eliminate bacteria that could cause infection in pregnancy. This is especially important because pregnancy lowers the body’s ability to fight off foodborne illness.
Stick to dairy labeled as pasteurized, including feta. This simple check helps reduce the risk of illness from contaminated soft cheeses. If you’re unsure, skip the cheese or check with a healthcare provider.
When You Should Call Your Doctor
Anyone who is pregnant should be alert for signs of foodborne illness, especially after eating foods like feta cheese. Some symptoms may include fever, stomach cramps, diarrhea, nausea, and vomiting. Sometimes, muscle aches or a stiff neck may also appear.
Other warning signs can be a headache or confusion, which are especially important if they come with a high fever. If these symptoms develop, medical help should be sought quickly because foodborne infections can be serious during pregnancy and may harm both the parent and the baby.
Persistent or worsening symptoms, or any worries about health after eating feta cheese, are good reasons to contact a healthcare provider without delay.
FAQs
Why Does Pasteurization Matter for Feta Cheese Safety?
Feta cheese is safe for pregnant people when it is made from pasteurized milk. Pasteurization reduces the risk of foodborne illness in pregnancy. (See earlier section for more on the process.) This lowers the risk of complications caused by bacteria in unpasteurized dairy.
How Much Feta Cheese Is Safe to Eat During Pregnancy?
Moderation is suggested when eating feta cheese during pregnancy. While feta contains less fat than many other cheeses, it still has a high amount of sodium and saturated fat. Most find that one to two tablespoons is enough to add flavor to meals without overdoing sodium or fat intake.
What Nutrients Does Feta Cheese Provide During Pregnancy?
Feta cheese provides nutrients that support a healthy pregnancy. For a typical 40-gram (about 1.5-ounce) serving, feta has roughly:
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Protein | 6 g |
| Fat | 8 g |
It also contains calcium and vitamin B12, which support bone health and help with red blood cell production—both important during pregnancy. Including small portions of feta can enhance meals nutritionally without overwhelming your daily salt or fat intake.
