Can You Eat Feta Cheese During Pregnancy? – Find Out If It’s Safe or Not!

Yes, Feta Cheese is fine during pregnancy and offers great benefits like calcium for bone health. It is rich in protein, which helps with tissue growth. Feta Cheese can support digestion. It’s traditionally made from sheep’s milk.

Key benefits of eating feta cheese while pregnant:

Calcium: Rich in calcium to support strong bones and teeth development
Protein: Good source of protein to aid in fetal growth and tissue repair
Vitamin B12: Provides vitamin B12 which aids in brain development
Phosphorus: Contains phosphorus that supports energy production and bone health
Probiotics: May assist in maintaining healthy digestion when consumed regularly

Safety Tip: If you’re wondering if a food is safe to eat while pregnant, it’s best to consult with an OB-GYN or registered dietician who specializes in pregnancy. “Most foods are safe to consume during pregnancy and it’s smart to enjoy a variety of foods to get the most nutrients,” says Largeman-Roth.

Nutritional Benefits of Feta Cheese During Pregnancy

While Feta Cheese is low in fat, it is rich in calcium and B vitamins, and provides essential proteins.

What’s more, it supports bone health and aids in fetal development.

Feta Cheese is nutrient-dense, making it an ideal pregnancy snack. Below is a breakdown of its key nutritional values:

Nutrient	Amount per 100g
Calories	264 kcal
Protein	14.2 g
Fat	21.3 g
Carbohydrates	4.1 g
Calcium	493 mg
Sodium	917 mg
Vitamin B12	1.7 µg
Phosphorus	337 mg
Vitamin A	422 IU
Iron	0.65 mg

How Much Feta Cheese is Safe to Eat During Pregnancy?

Pregnant women can enjoy feta cheese in moderation, about 1-2 tablespoons (approximately 28-57 grams) per serving. This amount can be consumed 2-3 times a week. It’s advisable to start incorporating feta into your diet during the second trimester, when nutrient needs increase. Feta provides essential nutrients, making it a potentially healthy choice during pregnancy. Proper storage and handling are crucial to maintain its safety and nutritional value.

Possible Side Effects of Eating Feta Cheese During Pregnancy

While Feta Cheese are generally safe, there are some risks to keep in mind:

Risk of Listeria: Feta cheese can carry Listeria, which may lead to serious infections affecting both mother and baby.
High Sodium Intake: Consuming too much feta can lead to excess sodium, potentially causing high blood pressure during pregnancy.
Allergic Reactions: Feta could trigger allergies, especially if you’re sensitive to dairy products, causing discomfort or worse.
Calorie Overload: Eating large amounts of feta may contribute to unwanted weight gain due to its calorie content.
Digestive Issues: Feta may cause bloating or gas for those with lactose intolerance, leading to discomfort.

Good Alternatives to Feta Cheese During Pregnancy

Feta Cheese is a great source of calcium and protein, but not everyone may want to consume it. Whether you’re looking for pregnancy-safe options or variety in your diet, here are some reasons why you may need an alternative:

Don’t like the taste
Lactose intolerance
Seek variety in meals
Pregnancy dietary restrictions

Pregnancy-Friendly Alternatives

Here are some nutrient-dense alternatives that provide calcium, protein, and healthy fats without pregnancy risks:

Alternative	Key Benefits	Best Way to Eat It
Ricotta	High in calcium, easy to digest	Mix into pasta
Mozzarella	Protein-rich, low in sodium	Add to salads
Cottage Cheese	Low-fat, high in protein	Top with fruits
Paneer	Rich in protein, calcium	Cook in stir-fry
Greek Yogurt	Probiotics, high in protein	Blend in smoothies

If you’re avoiding Feta Cheese due to pregnancy dietary restrictions, opt for Ricotta or Greek Yogurt, as they have better digestibility and provide similar benefits.

Choose the one that best suits your needs, and enjoy a balanced diet for you and your baby!

Learn about other food items, whether they are safe or not:

Frequently Asked Questions

1. Can I eat Feta Cheese during the first trimester of pregnancy?

Yes, you can eat Feta Cheese during the first trimester if it’s made from pasteurized milk. Pasteurization kills harmful bacteria, making it safe for you and your baby. Always check the label to ensure it’s pasteurized.

2. Can I eat Feta Cheese during the second trimester of pregnancy?

Yes, Feta Cheese is safe in the second trimester if it’s pasteurized. It provides calcium and protein, which support your baby’s development. Just ensure it’s properly stored and handled to avoid any risk of foodborne illness.

3. Can I eat Feta Cheese during the third trimester of pregnancy?

Yes, you can enjoy Feta Cheese in the third trimester as long as it’s pasteurized. It offers essential nutrients like calcium, aiding in your baby’s bone development. Always confirm that your Feta Cheese is from pasteurized milk to ensure safety.

4. What are some common myths about Feta Cheese and pregnancy?

A common myth is that all Feta Cheese is unsafe during pregnancy. In reality, pasteurized Feta is safe and nutritious. Another myth is that Feta causes miscarriages, which is false if you consume pasteurized cheese.

5. Is Feta Cheese healthy for pregnancy?

Feta Cheese is healthy during pregnancy when pasteurized, providing calcium, protein, and vitamins. These nutrients support bone health and fetal development. It also contains beneficial probiotics, contributing to gut health.

6. What types of Feta Cheese are safe during pregnancy?

Pasteurized Feta Cheese is safe during pregnancy. Always check labels to ensure the cheese is pasteurized. Avoid unpasteurized Feta, as it may contain harmful bacteria like Listeria, which can pose risks during pregnancy.

7. Can you eat raw Feta Cheese while pregnant?

You should avoid raw, unpasteurized Feta Cheese during pregnancy as it may harbor harmful bacteria. Instead, choose pasteurized Feta Cheese, which is safe and provides essential nutrients without the risk of foodborne illness.

⚠️ Medical Disclaimer: This website contains general information about conception, pregnancy, pregnancy products and parenting. The information is not complete or comprehensive. You should not rely on the information on this website as an alternative to medical advice from your doctor or healthcare provider. Nothing contained on this web site should be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly.