Can You Eat Mozzarella Cheese During Pregnancy?

Yes, pasteurized mozzarella is safe during pregnancy; unpasteurized varieties carry a listeria risk and should be avoided.

Soft cheese warnings during pregnancy are everywhere. You’ve probably heard the rule: skip the brie, avoid the feta, and be careful with anything that looks spreadable. That leaves a lot of expecting parents wondering where mozzarella cheese pregnancy advice actually lands. Fresh mozzarella — the soft white balls floating in whey at the deli counter — feels like it should be on the no-go list, right next to camembert and goat cheese.

Here’s the straightforward answer: mozzarella is safe during pregnancy as long as it’s made from pasteurized milk. The pasteurization process kills harmful bacteria, including Listeria, which is the main concern with soft cheeses. Unpasteurized mozzarella is the one to watch for. Most mozzarella sold in standard US and UK grocery stores is pasteurized, but it’s still worth checking the label before you buy.

What Makes Pasteurized Mozzarella Safe

Pasteurization is not a complicated process. It simply heats milk to a specific temperature for a set period, which kills harmful microorganisms without changing the cheese’s taste or texture much. This step is what transforms potentially risky soft cheese into something pregnancy-friendly. The heat treatment was first developed in the 1860s and remains the gold standard for dairy safety.

The bacteria pasteurization targets include Listeria monocytogenes, which causes listeriosis. Pregnant people are about 10 times more likely than the general population to get a Listeria infection from contaminated food, according to CDC data cited by parenting resources. That elevated risk is why food safety gets extra attention during pregnancy. Listeriosis can cause mild flu-like symptoms in the parent but can lead to more serious complications for the fetus.

When mozzarella is made from pasteurized milk, that increased risk drops to a level considered very small. MotherToBaby, a respected teratology information service, notes that pasteurized cheese products carry minimal risk and are not treated as a concern during pregnancy. This is why most health authorities give pasteurized mozzarella the green light.

Why The Soft Cheese Warning Causes Confusion

The standard pregnancy advice says to avoid soft cheeses. That warning is correct for unpasteurized varieties, where Listeria risk is real. But not all soft cheeses are created equal. Pasteurization changes the safety profile completely. That’s why mozzarella and other pasteurized soft cheeses get a separate category in official guidelines. The confusion comes from lumping all soft cheeses together, when the real question is about how the milk was handled before reaching the cheesemaking vat.

• Fresh mozzarella (pasteurized): The soft white balls sold in water or whey are safe when pasteurized. Most grocery store fresh mozzarella is pasteurized, including popular brands like BelGioioso and Galbani found in the dairy aisle.
• Low-moisture mozzarella (pasteurized): The shredded or block mozzarella used for pizza and cooking is almost always pasteurized. This is the most common form of mozzarella in US kitchens and is considered safe for pregnancy.
• Burrata: This cream-filled fresh cheese is typically made from pasteurized milk in commercial production. Check the label to confirm, but most US and UK burrata from standard retailers is pasteurized.
• Unpasteurized fresh mozzarella: Sometimes found at farmers’ markets or specialty Italian grocers. The label should say “raw milk” or “unpasteurized.” This is the one to avoid during pregnancy.
• Smoked mozzarella: Usually made from pasteurized milk with smoke flavor added. The smoking process doesn’t affect safety — the pasteurization status is what truly matters.

The key takeaway: check the label before you eat. Most mozzarella sold in regular supermarkets is pasteurized. The risk comes from artisanal or imported products made with raw milk, which should be clearly marked as unpasteurized. When in doubt, you can always cook the mozzarella — heat kills Listeria, making even unpasteurized cheese safe if it reaches a sufficiently high temperature.

How Pasteurization Makes Mozzarella Safe

Pasteurization works by heating milk to at least 161°F for 15 seconds or 145°F for 30 minutes, depending on the method used. This temperature kills Listeria, Salmonella, and other harmful bacteria without much impact on the milk’s flavor. The process remains the global standard for dairy safety and is the key reason most soft cheeses are safe during pregnancy.

The Pasteurization Process Explained

Healthline, a medically-reviewed health resource, confirms that pasteurized mozzarella — even the soft fresh variety sold in whey — is almost universally safe during pregnancy. Its mozzarella safe during pregnancy page explains why pasteurization makes such a difference and offers practical label-reading tips for shoppers. The article notes that most grocery store mozzarella is pasteurized, giving expecting parents a wide safety margin in everyday shopping.

One extra precaution worth knowing comes from Alberta Health Services, which advises cooking even pasteurized soft cheeses before eating. This is more conservative than typical US and UK guidance. But cooking is a reasonable option if you want an extra layer of safety, especially with fresh mozzarella served cold in salads. The heat kills any bacteria that might have survived handling or storage after pasteurization.

This quick-reference table covers the most common mozzarella varieties. The single question to ask with any soft cheese is whether it’s pasteurized. If the answer is yes, you’re in the clear. If the answer is no or unclear, skip it or cook it thoroughly before eating.

What To Look For When Buying Mozzarella

Shopping for mozzarella during pregnancy doesn’t need to be stressful. A quick scan of the package label gives you the safety information you need. Most mozzarella in standard grocery stores is pasteurized, but confirming this is a simple habit worth building. Here are the key things to check before adding it to your cart.

1. Check for “pasteurized” on the label: This is the most important step. Look for the word “pasteurized” on the front or back of the package. In the US, the FDA requires pasteurized dairy products to be labeled as such.
2. Look for “made with raw milk”: Unpasteurized mozzarella is sometimes labeled as “raw milk cheese” or “unpasteurized.” These varieties should be avoided during pregnancy.
3. Check the ingredient list: The ingredients should list “pasteurized milk” as the first or second item. If it says “cultured milk” without specifying pasteurized, look for additional clarification elsewhere on the package.
4. Ask at the deli counter: If you’re buying fresh mozzarella from a deli or cheese counter, ask the staff whether it’s pasteurized. Most commercial mozzarella is, but artisanal or imported varieties may not be.
5. Consider pre-packaged options: Pre-packaged mozzarella from major brands almost always has clear pasteurization labeling, making it easier to confirm safety with a quick read.

Taking one extra minute to read the label removes any guesswork. If you’re eating out and are not sure about the mozzarella being used, ask your server. Most restaurants use pasteurized mozzarella, but it’s fine to confirm before ordering.

Beyond Mozzarella: Other Pregnancy-Safe Cheese Options

Per the foods to avoid in pregnancy guide published by the NHS, most cheeses are safe during pregnancy when pasteurized. Hard cheeses like cheddar, Parmesan, and Gruyere are considered safe regardless of pasteurization status — their low moisture content makes bacterial growth difficult. The NHS also confirms that pasteurized semi-hard and soft cheeses, including mozzarella, are fine to eat during pregnancy. This gives you plenty of cheese options throughout all three trimesters.

Soft cheeses that are pasteurized and sold in sealed packages — cream cheese, cottage cheese, ricotta, and feta — are also considered safe options. The NHS and other health authorities like Scotland’s NHS inform list these alongside mozzarella as acceptable during pregnancy. The key factor is commercially produced, sealed packaging rather than cheese from an open-deli counter where the pasteurization status may be unclear.

Hard cheeses offer the broadest safety margin. Cheddar, Swiss, Gouda, Manchego, and aged provolone are all fine during pregnancy, even when made from raw milk. Their low moisture and high acidity create an environment where bacteria struggle to survive. If you want maximum flexibility with minimal label-checking, stick with hard cheeses for snacks and pasteurized mozzarella for recipes.

The Bottom Line

Pasteurized mozzarella is safe to eat during pregnancy. The key is checking the label for the word “pasteurized” and avoiding any cheese made from raw or unpasteurized milk. Most mozzarella sold in US and UK grocery stores is pasteurized, giving you plenty of room to enjoy it on pizza, in salads, or as a snack alongside fruit.

If you’re unsure about a specific cheese brand or an imported variety you come across, your obstetrician or midwife can help you make a clear call based on your individual pregnancy and food preferences.