Cheese during pregnancy — which cheeses are safe to eat, which to avoid, and why, to help pregnant people enjoy cheese safely.
Pregnancy comes with food-safety guidelines, and cheese is one of the foods that gets special attention. The good news is that most cheeses are safe during pregnancy, with a few important exceptions. Here's a guide to which cheeses are safe during pregnancy. (This is general information — always follow your healthcare provider's advice.)
Why Some Cheeses Are a Concern
The concern with certain cheeses during pregnancy is the risk of Listeria, a bacterium that can cause listeriosis — an infection that is rare but can be serious during pregnancy, posing risks to the baby. Certain cheeses, particularly some soft cheeses made from unpasteurized (raw) milk, can harbor Listeria. Because pregnant people are more vulnerable to listeriosis, health guidelines advise avoiding higher-risk cheeses. Most cheeses, however, are perfectly safe. Understanding which is which lets pregnant people enjoy cheese without worry.
Cheeses That Are Safe
The large majority of cheeses are safe during pregnancy. Hard cheeses — cheddar, Parmesan, Gruyère, Gouda, Manchego, and the like — are safe (whether pasteurized or not), because their low moisture and acidity make them inhospitable to Listeria. Pasteurized soft cheeses are also safe, including pasteurized versions of mozzarella, cottage cheese, cream cheese, ricotta, feta, paneer, halloumi, and processed cheeses. Pasteurization kills harmful bacteria, so pasteurized cheeses of all types are generally considered safe. This covers most cheese you'll encounter.
Cheeses to Avoid
The cheeses to avoid during pregnancy are mainly soft cheeses made from unpasteurized (raw) milk, and certain soft, mold-ripened and blue cheeses, due to the higher Listeria risk. This traditionally includes soft, mold-ripened cheeses like Brie and Camembert and soft blue cheeses (like Roquefort, Gorgonzola, Danish Blue) when unpasteurized — and many guidelines advise caution even with pasteurized versions of these soft-ripened and blue cheeses unless cooked. Any cheese made from unpasteurized milk, especially soft ones, is best avoided. Guidance can vary by country, so check your local health advice.
The Cooking Exception
Importantly, cooking cheese thoroughly (until piping hot) kills Listeria, so even normally-avoided cheeses are generally considered safe during pregnancy if they're cooked until steaming hot. This means a baked Brie, a cooked blue cheese sauce, or a pizza with thoroughly melted cheese can be safe options. The key is that the cheese is cooked through to a high temperature, not just warmed. This gives pregnant cheese lovers more options, as cooking removes the risk.
Tips for Enjoying Cheese Safely
To enjoy cheese safely during pregnancy: stick to hard cheeses and pasteurized cheeses, which are widely safe; avoid soft unpasteurized cheeses and (per much guidance) soft mold-ripened and blue cheeses unless cooked thoroughly; check labels for "pasteurized"; cook higher-risk cheeses until piping hot if you want to enjoy them; and follow your healthcare provider's and local health authority's specific advice, as guidelines can differ. With these precautions, pregnant people can still enjoy a wide range of cheeses.
The Bottom Line
Most cheeses are safe during pregnancy — all hard cheeses and all pasteurized cheeses. The cheeses to avoid are mainly soft, unpasteurized cheeses and (commonly) soft mold-ripened and blue cheeses, unless they're cooked until piping hot, which makes them safe. Check for pasteurization, favor hard and pasteurized cheeses, and cook higher-risk cheeses thoroughly. Always follow your healthcare provider's guidance and local recommendations, which take precedence over general information like this.
Frequently Asked Questions
Which cheeses are safe during pregnancy?
All hard cheeses (like cheddar and Parmesan) and all pasteurized cheeses (including pasteurized mozzarella, feta, and cream cheese) are generally safe.
Which cheeses should I avoid during pregnancy?
Mainly soft, unpasteurized cheeses, and commonly soft mold-ripened cheeses (Brie, Camembert) and soft blue cheeses, unless cooked until piping hot.
Can I eat brie or blue cheese if it's cooked?
Generally yes — cooking cheese until piping hot kills Listeria, so thoroughly cooked Brie or blue cheese is usually considered safe. Follow your provider's advice.