Can I Eat Feta in Pregnancy? Complete Guide
Feta is a soft, brined cheese, and soft cheeses in general are one of the areas of pregnancy nutrition that cause the most confusion. The good news is that feta doesn't need to be avoided altogether — the deciding factor is simply whether it's made with pasteurised milk, which the vast majority of feta sold in the UK is.
Why feta is usually fine, and when it isn't
The concern with certain soft cheeses in pregnancy is listeria, a bacterium that can occasionally be present in unpasteurised dairy and, unlike most food poisoning bugs, can cross the placenta and cause serious complications. Pasteurisation kills listeria, which is why the pasteurisation status of a cheese matters far more than whether it's "soft" or "hard."
- Most UK supermarket feta is pasteurised. Brands sold in major UK supermarkets are almost universally made with pasteurised cow's or sheep's milk, and are safe to eat in pregnancy.
- Always check the label. Look for wording such as "made with pasteurised milk." If a product doesn't say this clearly, or if you're buying from a delicatessen, market stall, or when travelling abroad, it's worth asking directly or choosing a different product.
- Traditional Greek or imported feta can occasionally be unpasteurised. This is less common with mainstream UK retail products but is worth being aware of, particularly abroad.
- Cooking feta thoroughly (for example, baked until piping hot throughout) reduces any residual risk further, if you want extra peace of mind.
Ways to enjoy feta safely
Feta is a genuinely versatile ingredient, and there's no need to cut it out if you're craving it.
- Crumbled into a Greek salad with cucumber, tomato, and olives.
- Baked into a traybake with cherry tomatoes and olive oil, then tossed through pasta.
- Sprinkled over roasted vegetables or a warm grain salad.
- Melted into filo pastry parcels or a spanakopita-style pie (make sure it's heated through fully).
What about feta-style or reduced-fat versions?
Some "feta-style" cheeses sold in supermarkets are made from cow's milk rather than the traditional sheep's or goat's milk blend, but the pasteurisation rule still applies in exactly the same way — check the label, and if it says pasteurised, it's safe.
Frequently Asked Questions
Is feta safe in pregnancy?
Yes, as long as it's made with pasteurised milk, which the great majority of feta sold in UK supermarkets is. Check the packaging for confirmation, and if you're ever unsure — particularly with feta from a deli counter or bought abroad — it's safest to check with the seller or choose a different cheese.
Can I eat feta in salads when pregnant?
Yes, feta in a Greek salad or similar dish is a safe and popular choice in pregnancy, provided the cheese itself is pasteurised. There's no additional risk from eating it cold in a salad compared with eating it any other way, as long as the pasteurisation status is confirmed.
What should I do if I've already eaten unpasteurised feta without realising?
Try not to panic — the actual risk of listeria infection from a single portion is low, even from unpasteurised cheese. If you feel unwell afterwards, particularly with flu-like symptoms, fever, or aches, or if you're simply concerned, contact your GP or midwife for advice rather than waiting to see if symptoms develop.
This article is for informational purposes only and does not constitute medical advice — speak to your midwife or GP about your individual diet in pregnancy.
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