Yogurt During Pregnancy: Which Kinds Are Safe and What to Compare

The short answer: Yes, yogurt is fine during pregnancy when it is made with pasteurized milk. CDC's Listeria prevention page lists pasteurized milk, yogurt, and ice cream as the choices to make instead of raw (unpasteurized) milk, yogurt, and ice cream. CDC's pregnancy chart puts dairy products made from pasteurized milk in its safer column.

What yogurt is safe to eat while pregnant?

Any yogurt made with pasteurized milk: plain, Greek, low-fat, whole-milk, or flavored. The FDA says milk sold across state lines is pasteurized, but some dairy products are not, especially those made and sold locally on dairy farms; check the label. The yogurt to skip is one made from raw milk, which CDC lists as riskier. Our raw milk guide walks through the label check.

Is homemade yogurt OK?

Yes, if you start with pasteurized milk; that keeps it in CDC's "dairy products made from pasteurized milk" column. Yogurt made at home from raw milk is in CDC's riskier column. Refrigerate it like any dairy food: the FDA advises keeping milk products at 40°F or below.

Greek or regular yogurt: which is better in pregnancy?

Both are pasteurized-dairy choices; they differ in nutrients.

• Protein: PregNut's historical USDA-based data lists nonfat Greek yogurt at 10.19 g protein per 100 g and plain low-fat yogurt at 5.25 g.
• Calcium: the same data lists plain low-fat yogurt higher, at 183 mg per 100 g versus 110 mg for nonfat Greek. The NIH calcium fact sheet lists 415 mg in 8 ounces of plain low-fat yogurt; the pregnancy RDA is 1,000 mg a day for ages 19 to 50.
• Iodine: the NIH iodine fact sheet lists 87 mcg in ¾ cup of plain nonfat Greek yogurt, against a pregnancy RDA of 220 mcg. NIH notes that iodine in dairy varies.

Is probiotic yogurt safe during pregnancy?

The safety check is the same. CDC's guidance is about whether the milk was pasteurized; it does not single out yogurt labeled "probiotic" or "live and active cultures." PregNut does not make claims about probiotic benefits in pregnancy, so ask your care team if you are considering a probiotic supplement.

What about flavored yogurt and added sugar?

Flavored yogurt is still a pasteurized-dairy choice; the difference is sugar. The FDA says the Dietary Guidelines recommend keeping added sugars under 10% of daily calories, or 50 g on a 2,000-calorie diet. Check the "Added Sugars" line, or sweeten plain yogurt with fruit.

Is frozen yogurt OK while pregnant?

Frozen yogurt follows the same pasteurized-dairy rule. Store-bought cups and soft serve are covered in our ice cream and soft serve guide.

Common questions

Is yogurt safe in the first trimester?

CDC's guidance does not change by trimester. Pasteurized yogurt is on its safer list throughout pregnancy.

Can I use yogurt in dips and sauces like tzatziki?

Yes, when the yogurt is pasteurized. Wash any raw cucumber or herbs first; see our produce washing guide. Keep dips refrigerated and follow the FDA 2-hour rule.

Related: cottage cheese, sour cream, and calcium foods.

Sources: CDC preventing Listeria, CDC safer food choices for pregnant women, FDA dairy and eggs for moms-to-be, FDA ready-to-eat foods for moms-to-be, FDA added sugars on the Nutrition Facts label, NIH calcium fact sheet, and NIH iodine fact sheet. This guide is educational and does not replace prenatal care.