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Can I eat greek yogurt while pregnant?

US pregnancy food safety guidance. Educational only.

What Guidelines Say

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Pasteurized Greek yogurt is a nutrient-dense choice providing essential protein and calcium according to FDA and ACOG guidelines.

Read more details

Greek yogurt is recognized by the FDA and ACOG as a safe and highly beneficial food during pregnancy, provided it is produced from pasteurized milk. Pasteurization involves heating milk to at least 161°F (71.7°C) for 15 seconds to eliminate pathogens such as Listeria monocytogenes, which poses severe risks to fetal health. Greek yogurt is specifically noted for its high protein density, often containing 15-20 grams per serving, and its significant calcium content, which supports fetal skeletal development. The live active cultures found in most commercial varieties may also support maternal gut health. While safe, guidelines emphasize checking labels for pasteurization and monitoring added sugar content in flavored varieties to align with gestational weight gain recommendations. Most commercially sold yogurt in the United States is pasteurized and meets federal safety standards.

Avoid

Unpasteurized Greek Yogurt

Caution

Verify that Greek yogurt is made from pasteurized milk.

Safe Options

Pasteurized Greek Yogurt

Expert Pick

Plain Greek Yogurt

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Updated: Jan 2026 Sources: The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk | FDA +6

Safer Choices

Pasteurized Greek Yogurt

  • Opt for brands that explicitly state 'made with pasteurized milk' on the label.

Plain Greek Yogurt

  • Choose plain varieties to avoid added sugars and artificial additives.

Low-Fat or Non-Fat Options

  • These provide essential nutrients with reduced saturated fat content.

Fortified Greek Yogurt

  • Some brands offer added vitamin D, beneficial during pregnancy.

Homemade Greek Yogurt

  • If making at home, ensure the milk used is pasteurized and follow safe preparation methods.

Plain Pasteurized Greek Yogurt

  • Contains no added sugars and meets FDA pasteurization requirements for safety
  • Provides high protein levels (approx. 17g per 170g serving) without extra calories

Low-Fat or Non-Fat Varieties

  • Offers the same calcium and protein benefits with reduced saturated fat intake
  • Aligns with ACOG recommendations for heart-healthy dairy choices

Vitamin D Fortified Yogurt

  • Assists with calcium absorption, which is critical for fetal bone and tooth development
  • Helps meet the 600 IU daily Vitamin D requirement recommended by ACOG

Home-Mixed Fruit Yogurt

  • Using plain yogurt and adding thoroughly washed fresh fruit reduces exposure to processed sugars
  • Ensures the fruit component is cleaned to prevent Toxoplasma gondii exposure

Risks & Limits

Unpasteurized Greek Yogurt

  • Risk of Listeria contamination; always verify pasteurization.

Flavored Varieties with High Sugar

  • Excessive sugar intake can lead to unnecessary weight gain and other health issues.

Expired Products

  • Consuming yogurt past its expiration date increases the risk of foodborne illness.

Unpasteurized (Raw) Yogurt

  • Carries a significant risk of Listeria, Salmonella, and E. coli infections
  • Often found in niche markets or farm-direct sales without federal safety oversight

High-Sugar Flavored Varieties

  • Some brands contain over 20g of added sugar per serving, contributing to excessive weight gain
  • May impact blood glucose levels, which is a consideration for gestational diabetes management

Key Points from Health Guidelines

Based on FDA, Mayo Clinic published guidance

  • 1
    Verify that Greek yogurt is made from pasteurized milk.
  • 2
    Store yogurt at or below 40°F (4°C).
  • 3
    Consume before the expiration date.
  • 4
    Choose plain, low-fat, or non-fat varieties.
  • 5
    Limit intake of added sugars.
  • 6
    Ensure utensils and containers are clean when serving.
  • 7
    Consult a healthcare provider for personalized dietary advice.

Common Questions

Is Greek yogurt safe during the first trimester?
Yes, pasteurized Greek yogurt is safe throughout pregnancy, including the first trimester, and provides essential nutrients.
How much Greek yogurt is safe to consume daily during pregnancy?
While there's no strict limit, incorporating one to two servings (6-12 ounces) daily can contribute beneficial nutrients.
What are the main risks of consuming unpasteurized Greek yogurt during pregnancy?
Unpasteurized yogurt may contain Listeria monocytogenes, leading to listeriosis, which can cause miscarriage, stillbirth, or severe illness in newborns.
Are there safer alternatives to Greek yogurt if I'm lactose intolerant?
Lactose-free Greek yogurt made from pasteurized milk or fortified plant-based yogurts can be suitable alternatives.
How should I store Greek yogurt to ensure its safety during pregnancy?
Keep yogurt refrigerated at or below 40°F (4°C) and consume it before the expiration date to minimize the risk of bacterial growth.

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