Eating feta cheese when pregnant is generally considered safe, as long as it is cooked thoroughly. Feta is a soft, white cheese usually made from sheep’s milk or goat’s milk. It has a tangy, salty flavor that makes it a popular addition to salads, pastas, appetizers and more. However, there are a few things pregnant women need to know before adding feta to their pregnancy diet.
Is Unpasteurized Feta Safe During Pregnancy?
The main concern with feta cheese during pregnancy is foodborne illnesses like listeria. Listeria monocytogenes is a type of bacteria that can contaminate certain foods, such as unpasteurized cheeses. Pasteurization involves heating milk to high temperatures to kill off any potentially harmful bacteria before making cheese.
According to the CDC, pregnant women are 10 times more likely to get listeriosis from contaminated food than the general population. Listeriosis can cause miscarriage, stillbirth, preterm labor and other serious complications. Therefore, pregnant women are advised to avoid eating soft cheeses made from unpasteurized milk, including feta, Brie, Camembert, blue cheeses, queso fresco, etc.
Is Pasteurized Feta Safe to Eat When Pregnant?
Commercially produced feta cheese sold in major grocery stores is typically made from pasteurized milk. The pasteurization process eliminates any dangerous bacteria like listeria. So pasteurized feta is considered safe to eat during pregnancy as long as it is fully cooked.
The key is making sure the feta you buy is clearly labeled as being pasteurized. If the label doesn’t specify, it’s better to avoid it. Some signs to look for include:
- “Made from pasteurized milk”
- “Pasteurized” or “Pasteurization” listed in the ingredients
As an extra precaution, feta should always be fully cooked through until steaming hot before eating during pregnancy. Thorough cooking helps destroy any dangerous bacteria that could potentially be present. Avoid eating uncooked feta in items like salads.
Benefits of Feta Cheese During Pregnancy
When made from pasteurized milk and properly cooked, feta cheese can be a healthy addition to your pregnancy diet in moderation. Some benefits include:
Rich in Calcium
Feta is high in calcium, providing 140mg per 1 ounce serving. Calcium is essential for your developing baby’s bone growth. Pregnant women need 1,000-1,300mg of calcium per day, so feta can help you meet your needs.
Good Source of Protein
A 1 ounce serving of feta contains about 6 grams of protein. Getting adequate protein is vital during pregnancy to support uterine and placental growth, as well as your expanding blood volume.
Contains Vitamins and Minerals
In addition to calcium, feta provides other vitamins and minerals like phosphorus, vitamin A, vitamin B12 and riboflavin. These all contribute to your baby’s healthy development.
Potassium for Muscles
Feta cheese is high in potassium, a mineral needed for maintaining muscle and nerve function. Your potassium needs go up during pregnancy.
Low in Carbs
Compared to other cheeses, feta is lower in carbs. A 1 ounce serving has only 1-3 grams of carbs. This makes it a good choice for pregnant women limiting carbohydrates or following a low-carb diet.
Provides Healthy Fats
The majority of feta’s calories come from fat, but they are primarily unsaturated fats. These healthy fats help build the placenta and are important for your baby’s brain and eye development.
How Much Feta Can You Eat When Pregnant?
Health experts generally recommend limiting feta cheese intake to just 1-2 ounces a few times per week during pregnancy. Consuming too much could increase your saturated fat and sodium intake. Here are some serving size guidelines:
- 1 ounce of feta = about 4 cubes or 2 tbsp crumbled
- Limit to 2 ounces (1/4 cup) per serving in recipes
- Add just 1 tbsp crumbled feta as a salad topping
Focus on incorporating feta in moderation along with a variety of other nutritious dairy foods like yogurt, kefir, hard cheeses and milk.
Cooking Safely with Feta While Pregnant
Properly cooking feta cheese helps reduce foodborne illness risks like listeria. Here are some tips for safely cooking with feta during pregnancy:
- Always wash hands before handling feta to prevent cross-contamination.
- Avoid eating uncooked feta in items like salads, appetizers or desserts.
- Cook feta thoroughly until steaming hot, about 160°F internal temperature.
- Add feta at the end when cooking recipes like omelets, pasta or pizza.
- When baking feta in items like spanakopita, use a food thermometer to ensure it reaches safe internal temperature.
- Discard any feta that is moldy or has an off smell or appearance.
Following these safe handling recommendations can help minimize risks when eating feta cheese while pregnant.
Healthy Ways to Eat Cooked Feta During Pregnancy
Here are some nutritious ways to incorporate cooked feta cheese into your diet when pregnant:
Breakfast
- Feta omelet or frittata
- Multigrain toast with feta spread
- Feta scrambled into eggs
- Yogurt parfait with feta and fruit
Lunch/Dinner
- Greek salad with cooked feta chunks
- Grilled chicken topped with warm feta
- Feta sprinkled on roasted veggies
- Grain bowl with quinoa, feta, greens
- Pasta with tomatoes, spinach and feta
- Veggie feta pizza (cook until cheese is melted)
Snacks
- Feta stuffed dates
- Cucumber feta bites
- Feta with whole grain crackers
Focus on a balanced diet and eat feta in moderation along with a variety of other protein-rich, vitamin-packed foods when pregnant.
Cooking Times and Temperatures for Safe Feta
To ensure feta reaches a safe internal temperature to destroy any potential bacteria, refer to these feta cooking guidelines:
| Dish | Minimum Internal Temp | Minimum Cooking Time |
|---|---|---|
| Feta omelet or eggs | 160°F | 15 seconds |
| Feta pizza | 165°F | 15 seconds |
| Pasta with feta | 165°F | 15 seconds |
| Baked feta dishes like spanakopita | 165°F | 1 minute |
Use a food thermometer to check temperature and avoid undercooked feta. Reheating leftover dishes containing feta until steaming hot is also recommended.
Conclusion
Pasteurized feta made from pasteurized milk is generally safe to eat during pregnancy as long as it is fully cooked through. The pasteurization process helps destroy listeria and other dangerous bacteria that could be harmful for pregnant women and babies. Enjoy feta in moderation as part of a balanced diet. Use safe handling and cooking methods like washing hands before preparation, cooking feta thoroughly to a safe internal temperature and reheating leftovers containing feta. Avoid unpasteurized feta and any feta with mold or an odd appearance. With the proper precautions, you can safely include cooked feta as part of healthy pregnancy diet.