Finding out you’re unexpectedly pregnant usually triggers a flood of major life questions. But right behind those big thoughts come the immediate, everyday worries—like what you can and can’t eat or drink.
If you’re a cheese lover, the broad range of answers to the simple question, “Can I eat cheese while pregnant?” can quickly induce panic. You’ll find endless warnings about soft cheeses, hidden bacteria, and food poisoning that might make you feel like your entire diet has to change overnight.
North Metro Women’s Care offers Cartersville pregnancy testing and support. We believe learning about your new pregnancy shouldn’t feel restrictive or scary. That’s why we’re tackling one of the most common concerns we hear from our newly pregnant patients: do I have to give up cheese?
Quick Facts: Cheese Safety During Pregnancy
- Pasteurization: Only consume cheese explicitly labeled as “made with pasteurized milk.”
- Soft Cheeses: Generally safe if pasteurized; avoid if the label is missing or if eating raw/unpasteurized imports.
- Restaurant Safety: Safe if the cheese is served steaming hot (165°F+) or confirmed as pasteurized by staff.
- Risk Factors: Unpasteurized dairy can transmit Listeria monocytogenes, which poses serious risks to pregnancy outcomes.
So, can I eat cheese if I'm pregnant?
Yes, you can safely eat cheese while pregnant, provided the product label explicitly states it’s “made with pasteurized milk.” Pasteurization kills harmful bacteria, making the cheese safe for you and your developing pregnancy.
The widespread fear surrounding cheese during pregnancy stems from a bacteria called Listeria monocytogenes.1 If a pregnant woman contracts a Listeria infection (listeriosis), it can pass through the placenta and cause severe complications, including miscarriage or premature delivery. Because unpasteurized (raw) milk can harbor this bacteria, you always want to ensure you are eating cheese made from pasteurized milk.
Is it safe to eat soft cheese while pregnant?
Yes, you can generally eat soft cheese while pregnant, provided the soft cheese is made from pasteurized milk.
This question stems from the fact that traditional, imported soft cheeses like brie, feta, and queso fresco used to be strictly off-limits due to being made with unpasteurized (raw) milk.2 However, in the United States, the vast majority of cheeses sold in regular grocery stores—even soft cheeses—are fully pasteurized these days.
Is it safe to eat cheese when out at restaurants?
Yes, generally, it is safe. When you’re eating out at restaurants, you can ask your server if the cheese and dairy products (like queso or sour cream) are pasteurized. Most commercial restaurants use pasteurized dairy products as a standard safety practice.
If the server cannot confirm if the products are pasteurized, you can also look at how the cheese is prepared. Dishes where the cheese is served steaming hot and melted—such as queso, pizza, or hot sandwiches—are generally safer because high heat (around 165°F) kills harmful bacteria like Listeria. However, if a dish contains cold cheese, such as feta or goat cheese on a salad, and the server is unsure of its pasteurization status, it is best to err on the side of caution and avoid it.
How do I know if a cheese is pasteurized and safe to eat during pregnancy?
To verify if a cheese is safe during pregnancy, turn the package over and check the ingredient list for the word “pasteurized.” If the label reads “pasteurized milk,” the cheese is completely safe to consume.3
If you’re experiencing early pregnancy symptoms like nausea and food aversions but you’re not sure if you’re pregnant, reach out to our licensed medical team to schedule a free pregnancy test.
Frequently Asked Questions About Eating Cheese While Pregnant
If you accidentally ate unpasteurized cheese before you knew you were pregnant, try not to panic. The risk of contracting listeriosis is relatively low, even if you’ve consumed unpasteurized dairy. Simply monitor yourself for symptoms like fever, muscle aches, or gastrointestinal issues.
No. The safety of a cheese is determined by its pasteurization status, not its country of origin. Many imported cheeses sold in U.S. grocery stores are fully pasteurized. Always check the ingredient label—if it says "pasteurized," it’s safe to eat while pregnant regardless of where it was produced.
It’s best to be cautious with salad bars and buffets when you’re pregnant. Because these foods are often left out at room temperature for extended periods, they carry a higher risk of bacterial growth, regardless of pasteurization status. If you can’t confirm how long the cheese has been sitting out, it’s safer to skip it.
Safe, Compassionate Care in Cartersville, GA
Prioritizing your health isn’t just about scheduling major medical procedures; it’s about navigating the day-to-day changes happening inside your body. Whether you’re dealing with dietary questions, coping with severe morning sickness, or trying to process an unexpected pregnancy, you deserve a safe, supportive place to get answers.
Our clinic operates under a simple, professional promise: We inform. You decide. We provide a zero-cost, completely confidential space where you can receive pregnancy testing, limited ultrasounds, and options education from a nurse-led team that genuinely cares about your future.
Prioritize Your Health—Book an Appointment
North Metro Women’s Care proudly serves women throughout Cartersville, local college campuses in Kennesaw, Marietta, and Rome, and the surrounding North Metro Atlanta area.
Schedule your free, confidential appointment online or call our clinic directly at 770-334-3856 to speak with a licensed medical professional today.
Disclaimer: North Metro Women’s Care is a non-profit, AAAHC-accredited medical clinic. We provide free pregnancy testing, limited ultrasounds, and options education. We do not perform or refer for abortions.
Citations
1“Listeria (Food Safety for Moms-to-Be).” FDA, 16 January 2025, https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be. Accessed 16 June 2026.
2“Listeria (Listeriosis).” FDA, 16 January 2025, https://www.fda.gov/food/foodborne-pathogens/listeria-listeriosis. Accessed 16 June 2026.
3 “Pregnancy nutrition: Foods to avoid during pregnancy.” Mayo Clinic, 30 November 2023, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844. Accessed 16 June 2026.