Eating cheese and dairy is important during your pregnancy because they contain a lot of vital nutrients such as protein, calcium, phosphorus and vitamin D, that support your baby’s growth, nervous system and bone development1-3. However, some cheeses can contain bacteria which can be harmful during your pregnancy. Read on to discover which cheeses are safe to eat while you’re pregnant, which cheeses you should avoid, plus good alternatives if you’re sticking to a dairy-free diet.
Eating cheese and dairy during pregnancy
Can you eat cheese when pregnant?
The NHS recommends that all hard cheeses, such as cheddar, parmesan and stilton, are safe to eat, even if they're made with unpasteurised milk, as the risk of hard cheeses containing listeria bacteria is low4.
Listeria in pregnancy
Some cheeses can contain listeria, a bacteria which can cause listeriosis5 – a type of food poisoning. Hormonal changes during pregnancy can weaken your immune system, putting you more at risk of developing listeriosis, which can cause serious complications and lead to miscarriage5. Symptoms of listeriosis include a high temperature of 38oC or above, aches and pains, chills, feeling nauseous, vomiting and diarrhoea6. If you experience any of these symptoms and think you may have listeriosis, you should get advice from a health care professional.
Discover which other foods you should avoid during pregnancy.
Cheese to avoid when you’re pregnant
You can still enjoy many of your favourite cheeses when you’re pregnant, but there are a few types of cheese you should avoid.
Mould-ripened soft cheeses such as:
Some soft cheeses are safe to eat during pregnancy, too – whether cooked or not – as long as they’re not mould-ripened5.
Knowing which cheeses are safe can get complicated, so we’ve answered the most common cheese-related pregnancy questions.
| Cheese - made with pasteurised milk | Safe or not? |
|---|---|
| Cottage cheese | ✓ |
| Mozzarella | ✓ |
| Feta | ✓ |
| Cream Cheese | ✓ |
| Paneer | ✓ |
| Ricotta | ✓ |
| Halloumi | ✓ |
| Goat's cheese (chèvre) | x Unless thoroughly cooked and piping hot |
| Processed cheese (cheese spreads) | ✓ |
| Soft, mould-ripened cheese (e.g. brie, camembert) | x Unless thoroughly cooked and piping hot |
| Stiltion | ✓ |
| Emmental | ✓ |
| Mascarpone | ✓ |
Milk consumption in pregnancy
You should also make sure any milk and dairy foods you consume are pasteurised9. Pasteurised milk has been heat-treated to kill bacteria and prevent food poisoning9. Most store-bought cow’s milk is pasteurised, but if you’re unsure, it’s always best to ask or check the label.
| Dairy | Protein per 100g | Calcium per 100g | Dairy (average portion sizes) | Protein per portion | Calcium per portion |
|---|---|---|---|---|---|
| Whole milk | 3.3g | 118 | 250ml | 8.25g | 295 |
| Semi-skimmed milk | 3.4g | 120 | 250ml | 8.5g | 300 |
| Skimmed milk | 3.4g | 122 | 250ml | 8.5g | 305 |
| Cheddar cheese | 25.4g | 739 | 30g | 7.26g | 221.7 |
| Half-fat cheddar | 32.7g | 840 | 30g | 9.81g | 252 |
| Cottage cheese | 12.6g | 127 | 90g | 11.34g | 114.3 |
| Whole milk yoghurt | 5.7g | 200 | 150ml | 8.55g | 300 |
| Low fat yoghurt (plain) | 4.8g | 162ml | 150ml | 7.2g | 243 |
Dairy-free diets
If you follow a dairy-free or vegan diet, you can substitute dairy with other food sources for the nutrients that dairy products would otherwise provide9. Soy products and dark green leafy vegetables are recommended for calcium intake9. Read more about the role of calcium in pregnancy.
Lactose-free diets
If you're lactose intolerant, aged hard cheeses are worth trying as the processing reduces the lactose content. You may also find that you can tolerate yoghurt, which contains less lactose than milk due to the bacteria and cultures it contains10.
Your midwife or healthcare professional will be able to advise you further about getting sufficient levels of calcium and other beneficial nutrients in your diet.
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