Is Greek Yogurt Safe During Pregnancy? Benefits and Precautions

Most store-bought Greek yogurts in the U.S. and UK are pasteurized, but it’s always worth double-checking the label. Look for phrases like “made from pasteurized milk” or “pasteurized.” If you’re buying Greek yogurt from a farmers’ market or a small-batch producer, ask whether the milk was pasteurized before purchasing.

Beyond Listeria, Greek yogurt is also low in lactose, which can be helpful if you’re dealing with lactose intolerance during pregnancy. However, if you have a dairy allergy, you’ll need to avoid it entirely. We’ll cover alternatives for both lactose intolerance and dairy allergies later in this article.

Is Greek yogurt safe to eat during the first trimester?

Yes, Greek yogurt is safe to eat during the first trimester—as long as it’s pasteurized. The first trimester is a critical time for your baby’s development, and getting enough protein and calcium is important. Greek yogurt can be a great way to meet those needs, especially if morning sickness is making it hard to eat other protein-rich foods.

That said, some pregnant people find that dairy products can trigger or worsen nausea in the first trimester. If that’s the case for you, you might want to opt for smaller portions or try a lactose-free variety. Plain Greek yogurt is usually easier to tolerate than flavored varieties, which can be high in sugar and artificial additives. If you’re craving something sweet, try adding fresh fruit or a drizzle of honey instead.

One thing to watch out for in the first trimester is foodborne illness. While pasteurization kills most harmful bacteria, it’s still possible for yogurt to become contaminated after processing. Always check the expiration date, and avoid yogurt that looks or smells off. If you’re unsure, it’s better to toss it than risk getting sick.

Is Greek yogurt safe to eat during the second trimester?

Yes, Greek yogurt is safe to eat during the second trimester. This is often the time when many pregnant people start to feel more like themselves again, and it’s a great opportunity to focus on nutrient-dense foods. Greek yogurt is an excellent choice because it’s high in protein, which supports your baby’s growth, and calcium, which helps build their bones and teeth.

During the second trimester, you might also be dealing with heartburn or indigestion. Greek yogurt is generally easier to digest than other dairy products, but if you’re prone to heartburn, you might want to avoid eating it too close to bedtime. Opt for plain or low-fat varieties, as high-fat foods can sometimes trigger heartburn.

If you have gestational diabetes or are at risk for it, you’ll want to be mindful of the sugar content in Greek yogurt. Flavored varieties can be loaded with added sugars, which can spike your blood sugar. Stick to plain Greek yogurt and add your own toppings, like nuts, seeds, or fresh fruit, to keep it balanced.

Is Greek yogurt safe to eat during the third trimester?

Yes, Greek yogurt is safe to eat during the third trimester. In fact, it can be a great way to meet your increased nutritional needs as your baby grows. Protein and calcium are especially important during this stage, and Greek yogurt provides both in an easy-to-digest form.

One thing to keep in mind in the third trimester is portion size. As your baby grows, your stomach has less room, and large portions of any food can cause discomfort. Stick to a single serving (about ¾ cup or 170 grams) at a time, and pair it with other nutrient-dense foods like whole grains or fruit to keep you full and energized.

If you’re dealing with swelling or high blood pressure, you might be monitoring your sodium intake. Some flavored Greek yogurts can be high in sodium, so check the label and opt for low-sodium or plain varieties. You can always add your own flavorings, like herbs or spices, to keep it interesting without the extra salt.

How much Greek yogurt can a pregnant woman consume daily?

Most experts recommend 1 to 2 servings of Greek yogurt per day during pregnancy. A single serving is typically about ¾ cup (170 grams), which provides around 15-20 grams of protein and 20% of your daily calcium needs. This amount is generally safe for most pregnant people, but it’s always a good idea to check with your provider, especially if you have specific dietary concerns like gestational diabetes or lactose intolerance.

If you’re eating Greek yogurt as part of a balanced diet, one serving per day is a great way to get the benefits without overdoing it. If you’re using it as a primary source of protein or calcium, you might opt for two servings, but be mindful of the added sugars in flavored varieties. For example, some fruit-flavored Greek yogurts can contain up to 20 grams of sugar per serving—that’s about 5 teaspoons! Over time, that can add up and contribute to excessive weight gain or blood sugar issues.

Here’s a quick breakdown of what a serving of Greek yogurt looks like:

Are there any Greek yogurt brands that are unsafe for pregnant women?

Most store-bought Greek yogurt brands in the U.S. and UK are safe for pregnant people because they’re made from pasteurized milk. However, there are a few brands and types to avoid:

• Unpasteurized or raw milk Greek yogurt: These are typically sold at farmers’ markets, specialty stores, or online. Brands like Nancy’s Organic (in some varieties) or small-batch producers may use raw milk, which can carry a risk of Listeria. Always check the label or ask the producer.
• Greek yogurt with added probiotics or supplements: Some brands add extra probiotics, herbs, or supplements like ginseng or St. John’s Wort, which haven’t been well-studied in pregnancy. Stick to plain or minimally processed varieties.
• Greek yogurt with high mercury levels: While rare, some yogurts made from the milk of certain animals (like some goat or sheep yogurts) may contain higher levels of heavy metals. Stick to cow’s milk yogurt to minimize this risk.
• Expired or improperly stored Greek yogurt: Even pasteurized yogurt can spoil if it’s past its expiration date or hasn’t been stored properly. Always check the date and smell the yogurt before eating it. If it smells sour or off, toss it.

Here are some widely available, pregnancy-safe Greek yogurt brands to look for:

• Chobani: All varieties are made from pasteurized milk. Opt for plain or low-sugar options.
• Fage: Another popular brand that uses pasteurized milk. Their plain, non-fat variety is a great choice.
• Siggi’s: Known for their Icelandic-style skyr, which is similar to Greek yogurt. Their plain and low-sugar varieties are safe and high in protein.
• Stonyfield Organic: Uses organic, pasteurized milk. Their plain Greek yogurt is a good option.
• Oikos: Made by Danone, all varieties are pasteurized. Stick to plain or low-sugar options.

When in doubt, look for these labels on the packaging:

• “Made from pasteurized milk”
• “Live and active cultures” (a sign of probiotics, which are safe and beneficial)
• “No artificial sweeteners” or “low sugar” (if you’re watching your sugar intake)
• USDA Organic or Soil Association Organic (in the UK) — these certifications ensure the milk comes from cows not treated with certain hormones or antibiotics.

Can Greek yogurt cause foodborne illness in pregnancy?

Yes, Greek yogurt can cause foodborne illness during pregnancy if it’s unpasteurized or contaminated after processing. The biggest concern is Listeria monocytogenes, a bacteria that can lead to listeriosis, a serious infection that can cause miscarriage, stillbirth, or preterm labor. While Listeria is rare, pregnant people are about 10 times more likely to get it than the general population, according to the Centers for Disease Control and Prevention (CDC).

Here’s the good news: pasteurized Greek yogurt is very low risk. Pasteurization kills Listeria and other harmful bacteria, making it safe to eat during pregnancy. However, there’s still a small chance of contamination after pasteurization, especially if the yogurt is mishandled or stored improperly. To minimize your risk:

• Check the label: Always buy Greek yogurt labeled “made from pasteurized milk.”
• Check the expiration date: Don’t eat yogurt that’s past its “best by” or “use by” date.
• Inspect the packaging: Avoid yogurt with bulging or damaged containers, as this can be a sign of spoilage or contamination.
• Store it properly: Keep Greek yogurt refrigerated at 40°F (4°C) or below, and eat it within a week of opening.
• Trust your senses: If the yogurt smells sour, has mold, or tastes off, don’t eat it.

Other foodborne illnesses to be aware of include Salmonella and E. coli, though these are less common in yogurt. The same precautions (pasteurization, proper storage, and checking labels) apply to minimize your risk.

Is organic Greek yogurt safer than regular Greek yogurt during pregnancy?

Not necessarily. Organic Greek yogurt isn’t inherently safer than regular Greek yogurt during pregnancy, but it does have some differences that might matter to you. The main safety factor is whether the yogurt is pasteurized, not whether it’s organic. Both organic and regular Greek yogurts can be made from pasteurized milk, and both are generally safe to eat during pregnancy.

That said, there are a few reasons you might choose organic Greek yogurt:

• No synthetic hormones or antibiotics: Organic dairy products come from cows that haven’t been treated with synthetic hormones like rBGH (recombinant bovine growth hormone) or routine antibiotics. While the FDA and ACOG say these hormones are safe, some pregnant people prefer to avoid them.
• No synthetic pesticides: Organic farming prohibits the use of synthetic pesticides, which some studies suggest may have long-term health effects. However, the levels of pesticides in conventional dairy are typically very low and considered safe by the FDA.
• Environmental and animal welfare concerns: Organic farming practices are often more sustainable and humane, which may align with your values.

On the flip side, organic Greek yogurt is usually more expensive, and it may not be as widely available as regular varieties. If budget is a concern, regular pasteurized Greek yogurt is still a safe and nutritious choice.

Here’s a quick comparison:

What are the risks of eating Greek yogurt if I have lactose intolerance while pregnant?

If you have lactose intolerance, Greek yogurt is often one of the safest dairy products to eat during pregnancy—but it’s not risk-free. Lactose intolerance means your body has trouble digesting lactose, the natural sugar found in milk. This can cause symptoms like bloating, gas, diarrhea, or stomach cramps. While these symptoms aren’t dangerous for your baby, they can be uncomfortable for you, especially if you’re already dealing with pregnancy-related digestive issues.

Greek yogurt is lower in lactose than regular yogurt or milk because the straining process removes much of the whey, which contains most of the lactose. It also contains live and active cultures (probiotics), which can help break down lactose and make it easier to digest. However, the amount of lactose can vary by brand, and some people with lactose intolerance may still experience symptoms.

Here’s what you can do to minimize discomfort:

• Start small: Try a small portion (¼ to ½ cup) and see how you feel. If you tolerate it well, you can gradually increase your serving size.
• Choose plain, non-fat varieties: These tend to be lower in lactose than flavored or full-fat options.
• Look for “lactose-free” labels: Some brands, like Green Valley Organics or Lactaid, make lactose-free Greek yogurt. These are made by adding the enzyme lactase, which breaks down lactose before you eat it.
• Pair it with other foods: Eating Greek yogurt with a meal (rather than on an empty stomach) can slow digestion and reduce symptoms.
• Try lactase supplements: Over-the-counter lactase pills or drops can help you digest lactose. These are generally considered safe during pregnancy, but check with your provider first.

If you find that Greek yogurt still causes symptoms, you might need to avoid it or switch to a non-dairy alternative. We’ll cover some great options in the “Safer alternatives” section below.

Is Greek yogurt safe for pregnant women with gestational diabetes?

Yes, Greek yogurt can be safe for pregnant women with gestational diabetes (GD), but you’ll need to be mindful of the type and portion size. Gestational diabetes is a type of diabetes that develops during pregnancy and can cause high blood sugar levels. Managing your blood sugar is important for your health and your baby’s development, and diet plays a big role in that.

Greek yogurt can be a good choice for people with GD because it’s high in protein and low in carbohydrates compared to regular yogurt. Protein helps slow the absorption of sugar, which can prevent blood sugar spikes. However, flavored Greek yogurts can be high in added sugars, which can cause your blood sugar to rise quickly. For example, a single serving of fruit-flavored Greek yogurt can contain 15-20 grams of sugar—that’s about 4-5 teaspoons!

Here’s how to enjoy Greek yogurt safely if you have gestational diabetes:

• Stick to plain Greek yogurt: Plain, unsweetened Greek yogurt has about 4-6 grams of naturally occurring sugar (lactose) per serving, which is much lower than flavored varieties.
• Watch your portion size: Stick to ¾ cup (170 grams) or less per serving. Larger portions can add up in carbs and sugar.
• Add your own toppings: Instead of buying flavored yogurt, add your own toppings to plain Greek yogurt. Try nuts, seeds, berries, or a small amount of honey or maple syrup (but keep added sugars to a minimum).
• Pair it with fiber or healthy fats: Eating Greek yogurt with foods that contain fiber or healthy fats (like nuts, chia seeds, or avocado) can help slow the absorption of sugar and keep your blood sugar stable.
• Check your blood sugar: Everyone’s body responds differently to foods. If you’re unsure how Greek yogurt affects your blood sugar, check your levels before and after eating it to see how you respond.

Here’s a quick comparison of the sugar and carb content in different types of Greek yogurt:

If you’re struggling to manage your blood sugar with diet alone, your provider may recommend medication or insulin. Always follow their guidance and work with a registered dietitian or diabetes educator to create a meal plan that works for you.

Side effects and risks of eating Greek yogurt during pregnancy

While Greek yogurt is generally safe during pregnancy, there are a few side effects and risks to be aware of. Most of these are mild and can be avoided by choosing the right type of yogurt and eating it in moderation. Here’s what to watch for:

• Digestive issues:
  • Lactose intolerance: If you’re lactose intolerant, Greek yogurt can cause bloating, gas, or diarrhea. Opt for lactose-free varieties or start with small portions to see how you tolerate it.
  • Heartburn: Dairy products, including Greek yogurt, can trigger heartburn in some pregnant people, especially in the third trimester. If this happens, try eating smaller portions or avoiding yogurt close to bedtime.
• Blood sugar spikes: Flavored Greek yogurts can be high in added sugars, which can cause blood sugar spikes. This is especially important if you have gestational diabetes. Stick to plain Greek yogurt and add your own toppings to control sugar intake.
• Foodborne illness:
  • Listeria: While rare, unpasteurized Greek yogurt can carry Listeria, which can cause serious complications. Always choose pasteurized yogurt and check the label.
  • Spoilage: Even pasteurized yogurt can spoil if it’s past its expiration date or stored improperly. Always check the date, smell the yogurt, and inspect the packaging before eating.
• Allergic reactions: If you have a dairy allergy, Greek yogurt can cause symptoms like hives, swelling, or difficulty breathing. Dairy allergies are different from lactose intolerance, and they require complete avoidance of all dairy products. If you’re allergic, opt for a non-dairy alternative like soy or almond milk yogurt.
• Excessive weight gain: While Greek yogurt is nutritious, eating too much of it (especially full-fat or flavored varieties) can contribute to excessive weight gain. Stick to 1-2 servings per day and balance it with other nutrient-dense foods.
• Heavy metal exposure: Some studies have found traces of heavy metals like lead or mercury in dairy products, though the levels are typically very low. To minimize your risk, choose yogurt from reputable brands and vary your protein sources.

Most of these risks are easy to avoid by choosing pasteurized, plain Greek yogurt and eating it in moderation. If you experience any unusual symptoms after eating Greek yogurt, like severe stomach pain, vomiting, or signs of an allergic reaction, stop eating it and call your provider.

Safer alternatives to Greek yogurt during pregnancy

If you can’t eat Greek yogurt—whether due to lactose intolerance, a dairy allergy, or just personal preference—there are plenty of safe and nutritious alternatives to choose from. Here are some of the best options, along with what makes them a good substitute:

• Plain kefir: Kefir is a fermented dairy drink that’s even lower in lactose than Greek yogurt and packed with probiotics. It’s a great source of calcium and protein, and it’s usually well-tolerated by people with lactose intolerance. Just make sure it’s made from pasteurized milk.
• Low-fat cottage cheese: Cottage cheese is high in protein and calcium, and it’s lower in lactose than regular yogurt. Opt for low-sodium varieties to keep your salt intake in check. You can eat it plain, with fruit, or as a savory snack with veggies.
• Unsweetened almond milk yogurt: If you’re avoiding dairy entirely, almond milk yogurt is a good plant-based alternative. Look for unsweetened varieties to avoid added sugars, and choose brands that are fortified with calcium and vitamin D.
• Soy yogurt: Soy yogurt is another great dairy-free option. It’s high in protein and often fortified with calcium and vitamin D. Just like with Greek yogurt, opt for plain or unsweetened varieties to avoid excess sugar.
• Lactose-free Greek-style yogurt: Some brands, like Green Valley Organics, make lactose-free versions of Greek yogurt. These are made by adding the enzyme lactase, which breaks down lactose before you eat it. They taste just like regular Greek yogurt but are easier to digest.
• Plain regular yogurt: If you don’t mind a thinner texture, regular plain yogurt is a safe and nutritious option. It’s lower in protein than Greek yogurt but still a good source of calcium and probiotics. Just make sure it’s pasteurized.
• Skyr: Skyr is an Icelandic-style yogurt that’s similar to Greek yogurt but even thicker and higher in protein. It’s made from skim milk, so it’s also lower in fat. Look for plain or low-sugar varieties.
• Ricotta cheese: Ricotta is a soft, mild cheese that’s lower in lactose than many other dairy products. It’s high in protein and calcium, and it can be used in both sweet and savory dishes. Opt for low-fat or part-skim varieties to keep calories in check.
• Quark: Quark is a European-style fresh cheese that’s similar to Greek yogurt in texture and nutrition. It’s high in protein and calcium and low in fat. You can find it in the dairy aisle of many grocery stores.

Related dairy and non-dairy items: safety at a glance

If you’re wondering how Greek yogurt compares to other dairy and non-dairy products during pregnancy, here’s a quick safety at a glance table. This covers some of the most common alternatives and their pregnancy safety verdicts:

Related dairy and non-dairy items: pregnancy safety at a glance

Item	Verdict	Notes
Regular yogurt	✅ Safe	Pasteurized regular yogurt is safe. Lower in protein than Greek yogurt but still a good source of calcium and probiotics.
Kefir	✅ Safe	Fermented dairy drink made from pasteurized milk. High in probiotics and lower in lactose than yogurt.
Buttermilk	✅ Safe	Cultured buttermilk is pasteurized and safe. Avoid raw buttermilk, which is unpasteurized.
Sour cream	⚠️ Safe with limits	Pasteurized sour cream is safe, but it’s high in fat and calories. Use in moderation.
Labneh	⚠️ Safe with limits	Middle Eastern strained yogurt. Safe if made from pasteurized milk, but some varieties may be unpasteurized. Check the label.
Skyr	✅ Safe	Icelandic-style yogurt made from pasteurized skim milk. High in protein and low in fat.
Quark	✅ Safe	European-style fresh cheese made from pasteurized milk. High in protein and calcium.
Cottage cheese	✅ Safe	Pasteurized cottage cheese is safe. Opt for low-sodium varieties to keep salt intake in check.
Almond milk yogurt	Editor's pick for this topic Meal-prep pick Rubbermaid — Brilliance Food Storage Containers (14-Piece) Leak-proof freezer containers for batch-cooked pregnancy meals. $29.99See containers → Prenatal pick Nature Made — Nature Made Prenatal Multi + DHA (Softgels, 150-count) USP-verified prenatal with DHA — pharmacist's #1 choice. $50Check prenatal → Not sure about the label on Is Greek Yogurt Safe During Pregnancy products? Snap the ingredients list and SafeFilter checks every ingredient for your stage — only 3 free scans this month, then you're locked until reset. Unlimited from $7/mo or $50/yr. Use a free scan See $7 / $50 plans Informational only — not medical advice. About the Author When Shubhra Mishra was expecting her first child in 2016, she was overwhelmed by conflicting food advice — one site said yes, another said never. By the time her second baby arrived in 2019, she realized millions of mothers face the same confusion. That sparked a five-year journey through clinical nutrition papers, cultural diets, and expert conversations — all leading to BumpBites: a calm, compassionate space where science meets everyday motherhood. Her long-term vision is to build a global community ensuring safe, supported, and free deliveriesfor every mother — because no woman should face pregnancy alone or uninformed. 🌿 🌍 Stand with mothers, shape safer guidance Join a small circle of experts who review BumpBites articles so expecting parents everywhere can decide with confidence. Apply via web formoremail contact@bumpbites.health ⚠️ Always consult your doctor for medical advice. This content is informational only. Long-form pregnancy guides Hand-curated deep-dive guides — go beyond the article above. Complete Pregnancy Nutrition Master GuideTrimester-by-trimester pregnancy nutrition — the orchestrating hub. Foods to Avoid in PregnancyThe full pregnancy food-avoidance list with the science behind each. First Trimester Survival GuideEating through nausea, fatigue + aversions in T1. More Pregnancy guides Is Gripe Water Safe for Baby? What Parents Need to Know Is Guaifenesin Safe for Pregnancy? What Experts Say by Trimester Is Gushers Safe During Pregnancy? What You Need to Know Is Hair Salon Fumes Safe During Pregnancy? What Experts Recommend Are Halls Safe for Pregnancy? Dosage, Trimesters & Alternatives Is Hamster Cage Cleaning Safe During Pregnancy? What Experts Say Is Hand Sanitizer Alcohol Safe During Pregnancy? What Experts Say Is Haribo Gummy Bears Safe During Pregnancy? What Experts Say Is Haunted Houses Safe During Pregnancy? Risks, Trimesters & Safe Alternatives Are Headache Meds Safe for Pregnancy? Dosage, Trimester & Alternatives See all Pregnancy guides → ⬆️ Back to Top Recommended picks Meal-prep pick Rubbermaid — Brilliance Food Storage Containers (14-Piece) Leak-proof freezer containers for batch-cooked pregnancy meals. $29.99See containers → Prenatal pick Nature Made — Nature Made Prenatal Multi + DHA (Softgels, 150-count) USP-verified prenatal with DHA — pharmacist's #1 choice. $50Check prenatal →