Can you eat cream cheese when pregnant?

This guide is here to clear up the confusion. We’ll walk you through a simple rule to help you identify which cheeses are safe to enjoy and which ones you should skip until after your baby arrives.

The Golden Rule of Pregnancy and Cheese: It’s All About Pasteurization

When it comes to cheese safety during pregnancy, there is one golden rule: check for pasteurization. Pasteurization is a simple heating process that kills harmful bacteria, including a dangerous one called Listeria, which can be found in raw, unpasteurized milk. While Listeria is rare, pregnant women are much more vulnerable to the infection it causes (listeriosis), which can be harmful to an unborn baby.

Almost all cheese sold in major grocery stores is made from pasteurized milk, making it safe to eat. The single most important habit is to check the product label for the word “pasteurized.” If it is, you can generally enjoy it without worry. If it’s made with “raw milk” or doesn’t say, it’s best to avoid it.

Spotlight on Cream Cheese: A Closer Look at a Common Craving

So, where does that leave one of the most popular soft cheeses of all: cream cheese? Let’s break down why this tasty spread is almost always a safe choice during pregnancy.

Why is Cream Cheese Safe for Pregnancy?

While you’ve been told to avoid soft cheeses like Brie and Camembert, cream cheese is in a different category. Although it has a soft, spreadable texture, the way it’s made is what counts. Cream cheese is made from a base of cream and milk that goes through the crucial process of pasteurization, which, as we’ve learned, eliminates any harmful bacteria.

After being pasteurized, “healthy” lactic acid bacteria are added to curdle the mixture. The curds are then heated and combined with stabilizers like carob bean gum to create that smooth, familiar texture. This process makes it fundamentally different from mould-ripened soft cheeses, making it safe to consume.

Are There Exceptions? (Unpasteurized & Expiry Dates)

It is extremely rare to find unpasteurized cream cheese in a typical grocery store. However, it’s always a good habit to glance at the label just to be sure. Be more cautious with homemade cream cheese or products from a farmer’s market, and always ask if they were made with pasteurized cream.

Proper food safety at home is also important. Cream cheese doesn’t have a long shelf life, so always check the expiry date and consume it within a couple of weeks after opening. To avoid introducing bacteria, always use a clean knife instead of double-dipping with one that’s already been used.

What About the Calories in Cream Cheese?

It’s no secret that cream cheese is a high-fat food. While fat is an essential nutrient for you and your baby during pregnancy, it’s also important to enjoy it in moderation. Consuming too much saturated fat can contribute to health issues, so it’s best to think of cream cheese as a satisfying treat rather than a daily staple.

If you love the taste but want a lighter option, many brands offer “whipped” versions. These have more air incorporated into them, giving you the same great flavor with less fat and fewer calories per serving.

Your Guide to Safe Cheeses (Typically Pasteurized)

Great news for cheese lovers! Most of the cheeses you commonly find in grocery stores are perfectly safe to eat during pregnancy. The key, as always, is to look for that “pasteurized” label. These cheeses undergo a heat treatment that kills any harmful bacteria, making them a delicious and worry-free choice.

Let’s look at some popular and safe options you can enjoy:

Can You Eat Mozzarella Cheese When Pregnant?

Absolutely, yes! Whether it’s the fresh, soft mozzarella in a Caprese salad or the shredded kind melting deliciously on your pizza, mozzarella is almost always made from pasteurized milk. This means it’s safe to enjoy without any concerns. So, go ahead and indulge in that cheesy goodness, whether it’s hot, cold, or somewhere in between.

Mozzarella is a common ingredient in many dishes, making it an easy and versatile choice when you’re pregnant and craving something cheesy. You can enjoy it with confidence!

Can You Eat Cottage Cheese When Pregnant?

Good news! Cottage cheese is another excellent and safe choice for pregnant women. This fresh, soft cheese is always made from pasteurized milk. It’s not only safe but also a great source of protein and calcium, which are important nutrients for both you and your growing baby.

Enjoy cottage cheese as a snack with fruit, mixed into salads, or as a healthy addition to your breakfast. Its mild flavor and creamy texture make it a versatile and nutritious option throughout your pregnancy.

Is Parmesan Cheese Safe During Pregnancy?

Yes, parmesan cheese is completely safe to eat during pregnancy. Parmesan is a hard, aged cheese, and its aging process, combined with being made from pasteurized milk, makes it very low risk for bacteria like Listeria. This means you can continue to enjoy sprinkling it over your pasta dishes or grating it into your salads without any worry.

Hard cheeses like parmesan have a very low moisture content, which naturally makes them less hospitable for bacterial growth. So, feel free to enjoy that rich, salty flavor!

What About Hard Cheeses like Gruyere?

Hard cheeses like Gruyere are generally safe for pregnant women. Like parmesan, Gruyere is typically made from pasteurized milk and has a low moisture content. The aging process also helps reduce any potential risks. Many other hard cheeses, such as cheddar, Swiss, and Gouda, also fall into this safe category.

These cheeses are not only delicious but can also be a good source of calcium. Always remember to check the label for “pasteurized” to confirm, especially if you encounter a specialty or artisanal version. But for most store-bought hard cheeses, you can enjoy them worry-free.

Cheeses That Require Caution (Always Check the Label)

While many cheeses are clearly safe, some popular varieties fall into a “check the label” category. These cheeses can be made using either pasteurized or unpasteurized milk, and that distinction is crucial when you’re pregnant. The good news is that most versions sold in typical grocery stores in Canada and the U.S. are pasteurized, but it’s always best to be a savvy consumer.

Here’s what you need to know about some common cheeses that might require a quick label check:

Can You Eat Feta Cheese When Pregnant?

Yes, you can usually eat feta cheese when pregnant, but you must check the label first. Most feta sold in grocery stores in North America is made with pasteurized milk, which makes it safe. However, traditional or artisanal feta, especially if bought from specialty shops or directly from a farm, might be unpasteurized.

Always look for the word “pasteurized” on the package. If the label confirms it, then that tangy, crumbly cheese is perfectly fine to enjoy on your salad, in a wrap, or as part of a meal.

Can I Eat Goat Cheese While Pregnant?

Similar to feta, most goat cheese (also known as chèvre) sold in stores is made with pasteurized milk and is therefore safe for pregnant women. However, some soft, mould-ripened goat cheeses, particularly those from smaller producers or imported varieties, might be unpasteurized.

So, the advice remains the same: always check the label. If it clearly states “pasteurized,” you can enjoy the delicious, sometimes tangy, flavor of goat cheese. If it’s a soft, unpasteurized goat cheese with a white rind, it should be avoided unless thoroughly cooked.

Is Ricotta Cheese Safe During Pregnancy?

Good news for lovers of lasagna and cannolis! Ricotta cheese is generally safe to eat during pregnancy. This soft, creamy cheese is almost always made from pasteurized milk or whey in North America. This means you can typically enjoy it in your favorite Italian dishes, desserts, or even as a simple spread.

However, if you ever come across artisanal ricotta (perhaps from a farmer’s market) or are traveling abroad, it’s wise to quickly confirm that it was made with pasteurized ingredients. For the ricotta you buy in common grocery stores, you should feel confident enjoying it.

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What Cheese to Avoid When Pregnant (Unless Cooked Through)

Now, let’s talk about the cheeses that usually require a bit more caution or should be avoided unless they are thoroughly cooked. These are the ones most often associated with “soft cheese” warnings during pregnancy because they are more likely to contain harmful bacteria like Listeria, even if they are made from pasteurized milk. This risk is due to their higher moisture content and the way they are ripened.

Soft, Mould-Ripened Cheeses (Brie, Camembert)

These delicious cheeses are known for their soft, creamy texture and white, edible rind. While they are a favorite for many, soft, mould-ripened cheeses like Brie, Camembert, and others (often found in specialty cheese sections) should generally be avoided during pregnancy. Their moist environment and the way they are produced can create a breeding ground for Listeria, even if the milk used was pasteurized.

The risk applies whether you’re buying them from a store or an artisan producer. Unless you plan to cook them until they are steaming hot throughout, it’s safest to skip these until after your baby arrives.

Can Pregnant Women Eat Blue Cheese? (Gorgonzola, Roquefort)

Unfortunately, most blue cheeses, such as Gorgonzola, Roquefort, Stilton, and Danish Blue, are also on the “avoid” list for pregnant women. These cheeses get their distinct flavor and blue veins from specific moulds. Similar to mould-ripened soft cheeses, their high moisture content and unique ripening process can also make them more susceptible to Listeria contamination.

This rule applies whether the milk used was pasteurized or not. So, while their pungent taste can be appealing, it’s best to stay away from most blue cheeses unless they are thoroughly heated and cooked into a dish until piping hot.

The Cooking Exception: Making Risky Cheeses Safe

Here’s some good news for those who love the cheeses on the “avoid” list! Cooking can be a game-changer when it comes to making certain soft cheeses safe for consumption during pregnancy. The heat from cooking effectively kills harmful bacteria, including Listeria, reducing the risk to you and your baby.

Is Cooked Ricotta Cheese Safe in Pregnancy?

Yes, absolutely! While some fresh, soft cheeses like ricotta can carry a very small risk if eaten cold (especially if homemade or unpasteurized), cooking them thoroughly makes them perfectly safe. Ricotta is often used in baked dishes like lasagna, stuffed shells, or cheesecakes. When ricotta is heated until it is steaming hot all the way through, any potential bacteria are destroyed.

This principle applies to other soft cheeses too. If you’re using Brie in a baked pastry, blue cheese in a hot sauce for steak, or feta in a cooked quiche, ensuring the cheese reaches a high temperature means you can safely enjoy these once-restricted treats. The key is that it must be truly hot throughout the dish, not just warmed.