Feta Cheese During Pregnancy: Pasteurized, Crumbled, and Baked
Yes, if it's made with pasteurized milk: CDC lists pasteurized feta as a safer choice. Why some lists say avoid feta, baked feta, goat cheese and halloumi.
The short answer: Yes, you can eat feta while pregnant when it is made with pasteurized milk. CDC's pregnancy food-safety chart names feta, along with cottage cheese, cream cheese, string cheese, and mozzarella, as a safer choice when made with pasteurized milk. Soft cheese made from unpasteurized (raw) milk is on CDC's riskier list.
Why do some lists say to avoid feta when pregnant?
Because feta is not always pasteurized. The FDA explains that some soft cheeses may be made with unpasteurized milk, especially traditional, homemade soft cheeses, and that cheese made from unpasteurized milk can become contaminated with Listeria. FDA's advice is not to eat soft cheeses such as feta unless they are made with pasteurized milk. That "unless" is often dropped from short lists, which is why feta shows up as a blanket "avoid."
How do I know if feta is pasteurized?
Read the label for "made with pasteurized milk." FDA notes that milk sold across state lines is pasteurized, but some cheeses are not, especially those produced and sold locally on farms or at local cheese shops. For feta from a farmers' market, an imported specialty shop, or a restaurant, ask, and skip it if no one can confirm. Our pasteurized vs unpasteurized cheese section walks through the label check.
Can you eat crumbled feta in a salad?
Yes, when the feta was made with pasteurized milk. Packaged feta crumbles carry the same milk statement as a block, so check it the same way. Wash the greens too: CDC lists unwashed leafy greens as riskier; see our produce washing guide.
Is baked or cooked feta safe during pregnancy?
Heating adds a margin. CDC's chart lists pasteurized soft cheeses heated to 165°F or until steaming hot as a safer choice, and CDC's Listeria prevention page also lists raw-milk cheeses heated to 165°F or until steaming hot among its safer options. Baked feta pasta, spanakopita, or feta melted into a hot dish fits that when the cheese is steaming hot throughout.
What about goat cheese and halloumi?
CDC's chart does not name goat cheese or halloumi, so use the same two checks: the label should say made with pasteurized milk, and soft cheeses heated until steaming hot are the more cautious option. Compare nutrients for soft goat cheese and semisoft goat cheese on PregNut.
What nutrients does feta provide?
PregNut's historical USDA-based data lists feta at 493 mg calcium, 14.21 g protein, and 1.69 mcg vitamin B12 per 100 g. Our calcium without dairy guide compares other calcium foods.
Common questions
What if I accidentally ate unpasteurized feta while pregnant?
An exposure does not mean you have an infection. Tell your prenatal care team what you ate. CDC says pregnant women should call the doctor right away if they have a fever and feel more tired and achy than usual.
Is feta safe in the first trimester?
CDC's chart does not set different cheese rules by trimester. Pasteurized feta is on its safer list throughout pregnancy.
Related: blue cheese, hard cheese, and queso fresco, which needs extra care even when pasteurized.
Sources: CDC safer food choices for pregnant women, CDC preventing Listeria, FDA food safety facts for moms-to-be, FDA dairy and eggs for moms-to-be, and CDC food-poisoning symptoms. This guide is educational and does not replace prenatal care.