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Yes, you can eat goat cheese during pregnancy, but only if it’s made from pasteurized milk and cooked until steaming hot. Soft, unpasteurized goat cheeses—especially those with a rind like chèvre—pose a higher risk of Listeria monocytogenes contamination and should be avoided unless thoroughly cooked. Hard, pasteurized goat cheeses (like aged varieties) are generally considered safe to eat.

Is goat cheese safe to eat while pregnant?

Go ahead and liberally sprinkle goat cheese all over your salad (or other recipe of choice), as long as…

  • It’s clearly labeled as pasteurized. The pasteurization process kills off potentially harmful contaminants!
  • It’s firm or aged rather than soft and mold-ripened.
    Aged cheeses have lower moisture content and are less hospitable to listeria.  
  • It has been cooked until piping hot (an internal temperature of 165°F) which kills bacteria, including Listeria.

It’s generally a good idea to steer clear of unpasteurized or soft-ripened goat cheeses, especially when eaten cold. As a rule, always check the label before tossing that log of cheese into your grocery basket. And ask if you’re unsure, particularly when eating out or buying from farmers' markets.

Benefits of Eating Goat Cheese During Pregnancy

  • Calcium-rich: Supports strong bones and teeth for you and your baby.
  • Protein source: Like other dairy products, goat cheese provides complete protein, helps with fetal tissue and muscle growth.
  • Healthy fats: Goat cheese contains saturated (but also some unsaturated) fats which provide energy and aid nutrient absorption to support fetal growth.
  • Digestibility: Folks with lactose sensitivities may tolerate goat’s milk better (even though it does contain some lactose!).

Risks or Considerations

  • Listeria risk: Unpasteurized soft goat cheese can harbor Listeria monocytogenes, which may lead to miscarriage, stillbirth, or neonatal infection.
  • Soft-ripened rinds: Mold-ripened cheeses (like chèvre) are especially risky unless heated thoroughly
  • High in fat and salt: Goat cheese can be high in saturated fat and sodium, so overeating can contribute to excessive weight gain or high blood pressure.

How to Safely Eat Goat Cheese While Pregnant

  • Double check to make sure you’re choosing a pasteurized goat cheese.
  • Stick with hard or aged styles rather than soft, mold-ripened ones.
  • Cook soft goat cheese until steaming hot before eating.
  • Take a peek at expiration dates and store properly in the fridge.
  • Enjoy in moderation as part of a balanced diet.

When to Avoid Goat Cheese

Avoid goat cheese if:

  • It’s unpasteurized and uncooked.
  • It’s soft, mold-ripened, and served cold (such as on a salad or cheese board).
  • You’re allergic or highly sensitive to dairy.
  • Your doctor recommends avoiding cheeses for medical reasons (like preeclampsia or gestational hypertension).

Bottom Line

Goat cheese can be a safe and tasty addition to your pregnancy diet—if you stick with pasteurized and/or thoroughly cooked options. Hard or aged pasteurized goat cheeses are the safest, while soft, mold-ripened varieties should be avoided unless heated until piping hot. With the right precautions, you can still chow down goat cheese without increasing risk during pregnancy!

More on Healthy Eating in Pregnancy:

 

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REFERENCES

  • Centers for Disease Control and Prevention: How Listeria Spread — Soft Cheeses and Raw Milk
  • Centers for Disease Control and Prevention: Risk Factors for Listeria
  • U.S. Food and Drug Administration: Food Safety for Moms‑to‑Be — At a Glance
  • U.S. Department of Agriculture / Food Safety and Inspection Service: Listeria in Foodborne Illness & Disease (Illnesses and Pathogens)
  • Office of Dietary Supplements, NIH: Calcium Fact Sheet for Health Professionals
  • U.S. Department of Agriculture: FoodData Central: Food Details: Goat Cheese
  • American College of Obstetricians and Gynecologists: Nutrition During Pregnancy

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.