GUIDE
Soft Cheese During Pregnancy
WITH CAUTION — pasteurized soft cheese is safe, unpasteurized is not.
Most soft cheese sold in U.S. stores is pasteurized and safe. Check labels, and when in doubt, cook the cheese to kill any bacteria.
Be prepared from day one
The Short Answer
The "avoid soft cheese during pregnancy" advice is more nuanced than it sounds. The real rule is: avoid soft cheese made from unpasteurized (raw) milk. If the soft cheese is made from pasteurized milk — which most commercial cheese in the U.S. is — it's safe to eat.
This means pasteurized brie, camembert, blue cheese, feta, ricotta, and mozzarella are all fine. The only soft cheeses that pose a listeria risk are those specifically made from raw milk, which you'll find more commonly at farmers' markets, specialty cheese shops, and in imported products.
When in doubt, cook it. Heating soft cheese until it's bubbly and melted (above 165°F) kills listeria, making any soft cheese safe regardless of its pasteurization status.
For a complete overview, see our complete food safety guide.
Safe Soft Cheeses
- Pasteurized brie — check label for 'pasteurized milk,' most U.S. brands qualify
- Pasteurized camembert — same rule as brie, check the label
- Pasteurized blue cheese — Gorgonzola, Stilton, and Roquefort from pasteurized milk
- Pasteurized feta — most U.S. commercial feta is pasteurized
- Mozzarella — fresh and processed, nearly always pasteurized
- Cream cheese — made from pasteurized milk, always safe
- Ricotta from pasteurized milk — check label, most commercial brands qualify
- Any soft cheese heated until bubbly — cooking kills listeria regardless of pasteurization
- Cottage cheese — made from pasteurized milk, safe during pregnancy
Check the label for 'pasteurized milk' — this is your safety indicator.
What to Avoid
- Soft cheese made from unpasteurized (raw) milk — higher listeria risk
- Imported soft cheese without pasteurization labeling — check carefully
- Queso fresco or queso blanco from unknown sources — frequent listeria outbreak source
- Artisan or farmers' market soft cheese without clear labeling — ask the producer
- Any soft cheese with mold you didn't expect — may indicate contamination
These guidelines are based on ACOG, FDA, and CDC recommendations.
Why Soft Cheese Gets Flagged During Pregnancy
The concern with soft cheese is Listeria monocytogenes. Soft, moist cheeses provide an environment where listeria can thrive — especially if the cheese was made from unpasteurized milk that may have contained the bacteria.
Pasteurization kills listeria. When milk is heated to 161°F for 15 seconds (standard pasteurization), it destroys listeria and other harmful bacteria. Cheese made from pasteurized milk starts clean.
Unpasteurized (raw) milk may contain listeria from the animal or the environment. If the cheese is soft and moist (providing a hospitable environment) and hasn't been aged long enough to reduce moisture and increase acidity (which would eventually make it inhospitable to listeria), the bacteria can survive and multiply.
Hard cheeses like cheddar, Swiss, and parmesan are safe even if made from unpasteurized milk because their low moisture and long aging period create conditions where listeria cannot survive. The issue is specifically with soft, high-moisture, short-aged cheeses from raw milk.
For a deeper dive into listeria, see our listeria and pregnancy guide.
Tips for Safe Cheese Eating
The label is your friend. In the U.S., cheese labels are required to list whether the milk is pasteurized. Look for "pasteurized milk" or "made from pasteurized milk" in the ingredients. If it says "raw milk" or doesn't specify, skip it during pregnancy.
At restaurants, ask. Most U.S. restaurants use pasteurized cheeses, but specialty restaurants and those featuring artisan cheese boards may use unpasteurized varieties. A quick question to your server is all it takes.
Cooking is your safety net. Baked brie, melted camembert, blue cheese on a hot burger, feta on pizza — any preparation where the cheese is heated until bubbly kills potential listeria. This works regardless of whether the cheese is pasteurized.
For more on specific cheeses, see our guides on feta and cream cheese. For overall nutrition guidance, check our best foods for pregnancy guide.
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.
