Muka · Pregnancy guide
What Cheese Can I Eat When Pregnant?
Updated June 2026 · based on NHS and official food-safety guidance
The risk with certain cheeses is Listeria, a bacterium that is rare but far more dangerous in pregnancy, where listeriosis is linked to miscarriage, stillbirth and serious newborn illness. Hard cheeses (cheddar, gruyère, parmesan) are safe even when unpasteurised because their low moisture makes Listeria far less likely to grow — the NHS notes the risk is low, not zero. Pasteurised soft cheeses like mozzarella, feta, cottage cheese and cream cheese are safe too. The cheeses to skip raw are soft mould-ripened ones (brie, camembert, chèvre) and soft blue cheese — these are only safe when cooked until steaming hot. In the US the CDC, FDA and ACOG frame the rule around pasteurisation: choose pasteurised-milk cheese, avoid soft cheese made with raw milk, and note that queso fresco-type cheeses are best avoided even when pasteurised.
"Can I eat cheese while pregnant?" is one of the most-searched pregnancy food questions, and the reassuring answer is that the vast majority of cheese is perfectly fine. Only a specific group of cheeses needs caution, and even those become safe once cooked until piping hot. UK and US advice line up closely, with a couple of differences worth knowing. Below you'll find a clear, cheese-by-cheese breakdown based on the NHS, CDC, FDA and ACOG, so you can scan the dairy aisle and decide with confidence. For a specific product, the Muka app gives you a verdict in 3 seconds by barcode scan or photo.
Which cheeses are safe in pregnancy, and which to avoid
| Cheese | Verdict | Why |
|---|---|---|
| Hard cheese (cheddar, gruyère, parmesan, manchego) | Safe | Hard cheeses are low in moisture and more acidic, so Listeria struggles to grow. The NHS lists them as safe whether pasteurised or not (risk low, not zero); the CDC lists hard cheese as a safer choice when made with pasteurised milk. |
| Pasteurised soft cheese (mozzarella, feta, cottage cheese, cream cheese, ricotta, halloumi, paneer) | Safe | The NHS and CDC both clear these when made with pasteurised milk. Check the label says 'pasteurised' — almost all supermarket versions are. Processed cheese spreads and string cheese are also fine. |
| Goats' cheese without a white rind (e.g. firm/pasteurised log) | Safe | The NHS lists pasteurised goats' cheese without a white coating as safe. Soft, mould-ripened goats' cheese with a white rind (chèvre) is treated like brie and should be avoided raw. |
| Mould-ripened soft cheese (brie, camembert, chèvre) | Avoid | Their soft white rind and high moisture let Listeria grow, so the NHS says avoid raw even when pasteurised. The CDC flags raw-milk versions. All are safe cooked until steaming hot. |
| Soft blue cheese (roquefort, gorgonzola, danish blue) | Avoid | Moist, less acidic blue cheeses can carry Listeria. The NHS advises avoiding them raw, pasteurised or not; the CDC flags raw-milk blue-veined cheese. Safe once cooked until steaming hot. |
| Any unpasteurised / raw-milk cheese | Avoid | Raw-milk cheese carries the highest Listeria risk. Both the NHS and CDC/FDA say avoid it in pregnancy (hard raw-milk cheese is the NHS exception) unless cooked until steaming hot. |
| Queso fresco-type cheese (queso fresco, queso blanco, panela, requesón) | Avoid | The CDC and FDA single these out after repeated Listeria outbreaks and advise avoiding them even when pasteurised, unless heated to 165°F. Choose a different cheese or cook it thoroughly. |
| Any soft or blue cheese cooked until steaming hot | Safe | Heating to steaming hot (165°F / 74°C) all the way through kills Listeria, so brie, camembert, blue cheese or raw-milk cheese become safe in a baked dish, sauce or on hot pizza. |
Not sure about a specific product?
Scan its barcode or snap a photo: Muka tells you in 3 seconds whether it's safe to eat while pregnant, explains why, and suggests a safe alternative. Free and unlimited.
Download Muka on the App StoreFrequently asked questions
What cheese can I eat pregnant without worrying?
Hard cheeses like cheddar, gruyère, parmesan and manchego are safe, plus pasteurised soft cheeses such as mozzarella, feta, cottage cheese, cream cheese, ricotta, halloumi and paneer. The NHS and CDC both clear these. Just check soft-cheese labels say 'pasteurised', which nearly all supermarket cheese is.
Which cheeses should I avoid in pregnancy?
Avoid mould-ripened soft cheeses with a white rind (brie, camembert, chèvre), soft blue cheeses (roquefort, gorgonzola, danish blue) and any cheese made with unpasteurised milk. In the US, also skip queso fresco-type cheeses. All of these become safe if cooked until steaming hot throughout.
Is pasteurised cheese always safe during pregnancy?
Mostly, but not entirely. Pasteurisation kills Listeria, so pasteurised hard and firm soft cheeses are safe. However, the NHS still says avoid soft mould-ripened and soft blue cheeses even when pasteurised, because their moisture lets bacteria regrow, and the CDC advises avoiding queso fresco-type cheeses even pasteurised.
Why are some cheeses risky in pregnancy?
Soft, moist, less acidic cheeses let Listeria bacteria multiply more easily than dry, hard cheeses. Listeria infection is rare, but the CDC notes pregnant people are about 10 times more likely to get it, and listeriosis is linked to miscarriage, stillbirth and serious illness in newborns, so caution matters.
I ate brie or blue cheese before I knew the rules — should I worry?
Try not to panic. Listeria infection from cheese is rare, and most people who eat a little soft cheese have no problems at all. Watch for flu-like symptoms such as fever, aches or chills over the next few weeks, and contact your midwife or doctor if you feel unwell or are concerned.
Sources
- NHS — Foods to avoid in pregnancy: nhs.uk
See also: how Muka works, the pregnancy food scanner that answers “can I eat this while pregnant?”.