GUIDE
Feta Cheese During Pregnancy
Published on ·Updated on
YES — but only if it's made from pasteurized milk. Check the label.
Most feta sold in U.S. grocery stores is pasteurized and safe. Avoid feta made from raw or unpasteurized milk.
Be prepared from day one
The Short Answer
Feta cheese made from pasteurized milk is safe during pregnancy. The vast majority of feta sold in U.S. grocery stores is pasteurized — check the ingredient label for the word "pasteurized" before "milk." If it's there, you're good to go.
The concern with feta and other soft cheeses is Listeria monocytogenes, which can grow in soft, moist cheeses made from unpasteurized milk. Pasteurization kills listeria, making the cheese safe. Cooking feta (on pizza, in baked pasta) also kills any bacteria, adding an extra safety margin.
For a complete overview, see our complete food safety guide.
Safe Feta Options
- Feta made from pasteurized milk — check the label for 'pasteurized' in the ingredients
- Commercially packaged feta from U.S. grocery stores — almost always pasteurized
- Cooked feta — in baked dishes, on pizza, or in casseroles (heat adds extra safety)
- Feta in pre-made salads from major brands — use pasteurized ingredients
- Crumbled feta sold in sealed containers — typically pasteurized
Always check the label for 'pasteurized milk' in the ingredients list.
What to Avoid
- Feta made from raw or unpasteurized milk — higher listeria risk
- Imported feta without pasteurization labeling — when in doubt, skip it
- Feta from farmers' markets without clear labeling — ask the producer directly
- Homemade feta from raw milk — unless you know the milk was pasteurized
These guidelines are based on ACOG and FDA recommendations.
Why This Matters During Pregnancy
Listeria monocytogenes is the reason soft cheeses get flagged during pregnancy. This bacterium thrives in moist environments and can grow at refrigerator temperatures. Soft cheeses made from unpasteurized milk are a known vehicle for listeria outbreaks.
Pregnant people are approximately 10 times more likely than the general population to develop listeriosis. The infection can cross the placenta and cause miscarriage, stillbirth, premature delivery, or life-threatening infection in the newborn.
Pasteurization eliminates this risk by heating the milk to temperatures that kill listeria and other harmful bacteria. In the U.S., the FDA requires that cheeses sold across state lines either be made from pasteurized milk or aged for at least 60 days (aging reduces moisture and acidity to levels hostile to listeria). Since feta is typically consumed fresh or lightly aged, U.S. commercial feta is almost universally made from pasteurized milk.
For more on listeria risk during pregnancy, see our listeria and pregnancy guide.
Tips for Safe Eating
The simplest safety check: read the label. Look for the word "pasteurized" in the ingredients list. In the U.S., if a cheese is made from pasteurized milk, it will say so. If the label doesn't mention pasteurization, or if it says "raw milk," skip it during pregnancy.
When eating out, don't hesitate to ask. Most restaurants use pasteurized feta, but specialty restaurants, Mediterranean restaurants using imported cheeses, and farm-to-table establishments may use unpasteurized varieties. A quick question to your server is all it takes.
If you love feta but want extra peace of mind, cooking it eliminates any residual risk. Baked feta pasta, feta on pizza, and feta in cooked dishes are all completely safe regardless of pasteurization status — the heat kills bacteria.
For more on cheese safety during pregnancy, see our guides on cream cheese and soft cheeses. For overall dairy and nutrition guidance, check our best foods for pregnancy guide and pregnancy meal plan.
Related Guides
Sources
- U.S. Food and Drug Administration (FDA) — Advice about eating fish for pregnant people
- American College of Obstetricians and Gynecologists (ACOG) — Nutrition during pregnancy
- Centers for Disease Control and Prevention (CDC) — Foods to avoid during pregnancy
- March of Dimes — Foods to avoid or limit during pregnancy
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
Frequently asked questions
- Is feta from the grocery store safe during pregnancy?
- Almost always yes. In the U.S., FDA regulations require that any cheese sold across state lines from milk that hasn't been pasteurized must be aged at least 60 days. Since feta is typically not aged that long, most U.S. commercial feta is made from pasteurized milk. Check the label to confirm — it will say 'pasteurized milk' in the ingredients.
- Can I eat feta on salads and pizza while pregnant?
- Yes. Pasteurized feta is safe in any form — crumbled on salads, baked on pizza, in wraps, or in cooked dishes. Cooking feta (as on pizza) adds an extra layer of safety since heat kills bacteria.
- What about feta at restaurants?
- Most U.S. restaurants use pasteurized feta. You can ask your server to confirm. If you're eating at a restaurant that specializes in imported cheeses or makes their own, it's worth asking whether the feta is made from pasteurized milk.
- Is Greek feta safe during pregnancy?
- Imported Greek feta may be made from unpasteurized sheep's or goat's milk. Check the label carefully. If it says 'pasteurized milk,' it's safe. If it doesn't specify, or if it says 'raw milk,' avoid it during pregnancy. Many Greek-style feta brands sold in U.S. stores do use pasteurized milk.
