In the age of social media, Burrata has become a favourite among many cheese lovers. But if you’re pregnant, you might be wondering whether it’s safe to indulge in this delicious treat. When it comes to unaged soft cheeses, there can be some risks due to the potential for harmful bacteria. In this post, I’ll dive into the specifics of Burrata and what you need to know to enjoy your pregnancy while staying safe. Be sure to read till the end for my top recipes.
SEE ALSO: Our complete guide to which cheeses you can eat during pregnancy →
The basics of pregnancy nutrition
During pregnancy, maintaining a well-balanced and nutritious diet is paramount for the health and development of both the mother and the growing foetus. The right nutrients provide essential building blocks for the baby’s organs, bones and overall growth, while also supporting the mother’s changing body and energy needs.
You can read more about the specific dietary needs of a pregnant woman in this article here.
Should pregnant women eat cheese?
Before assessing Paneer specifically, let’s talk briefly about cheese in general.
Incorporating cheese into the diet of a pregnant woman can provide essential nutrients crucial for both maternal and foetal well-being.
Renowned for its calcium content, cheese plays a pivotal role in the development of the baby’s bones and teeth. Additionally, it serves as a rich source of high-quality protein, supporting the growth of the placenta and the baby’s tissues.
Furthermore, some cheeses contribute to a well-rounded diet by supplying key nutrients such as phosphorus, B vitamins and zinc.
Can pregnant women eat all types of cheese?
So, from a nutritional standpoint, cheese can be a great choice for pregnant women. But is it always safe?
Pregnant women are generally advised to approach cheese consumption with caution, as certain types pose a higher risk of potential contamination with harmful bacteria, such as Listeria.
Soft cheeses with high moisture content, including Brie and Camembert, as well as lower-acidity blue cheeses like Stilton and Roquefort, may present an increased risk.
Additionally, unaged cheeses like Feta, Halloumi and Mozzarella should be avoided if made with unpasteurised milk, as they also carry a higher risk of contamination.
To ensure the safety of cheese consumption during pregnancy, it’s crucial for expectant mothers to scrutinise labels for pasteurisation information. And adhere to good food hygiene practices.
What type of cheese is Burrata?
Burrata is an unaged Italian cheese made from cow’s milk, and it is known for its unique combination of textures. On the outside, it has a fresh Mozzarella skin, while the inside is filled with a rich, creamy mixture of fresh cream and Stracciatella, which are soft shreds of Mozzarella.
The result is a delicate cheese that, when sliced open, oozes with its creamy centre. Burrata is often enjoyed drizzled with olive oil, sprinkled with a touch of salt, or paired with fresh tomatoes, basil, and crusty bread. But we’ll get back to this a bit further down.
Originally from the Apulia region in southern Italy, local artisans traditionally made Burrata was as a way to use up leftover curds. Its name comes from the Italian word “burro“, meaning butter, a nod to its buttery flavour and soft texture.
Despite its similarities to Mozzarella, Burrata offers a richer, more decadent experience, making it a popular choice in gourmet dishes. Due to its high moisture content, you will want to enjoy this cheese fresh, ideally within 48 hours of production.
Is Burrata a raw milk or pasteurised cheese?
While traditional Burrata was originally made with raw milk, many commercially available versions today are made using pasteurised milk to meet safety standards and regulations. In fact, this rings mostly true for those found in supermarkets and used in food service.
Can pregnant women safely eat Burrata?
When purchasing Burrata cheese, it is advisable to check the label or product information to determine whether it is pasteurised or not.
Pasteurised Burrata
Pasteurised Burrata is considered safe to eat, even for pregnant women, as the pasteurisation process eliminates the risk of pathogens.
Raw milk Burrata
However, if you are unsure about the pasteurisation status of the Burrata you encounter, it is best to err on the side of caution and avoid it. Moreover, both the FDA and FSANZ do not recommend the consumption of raw milk Burrata during pregnancy.
Having said that, there is one caveat to this rule. Thoroughly cooking any type of cheese until steaming hot will destroy any harmful pathogens that may be present in it. Indeed, most harmful bacteria like Listeria do not survive temperatures above 75°C/165°F.
What does all this mean? Well, if you are unsure whether the cheese you’ve bought is made with raw or pasteurised milk, you can actually cook or grill it to render it safer.
Nutritional benefits of Burrata
Burrata isn’t just a delicious indulgence—it also comes packed with impressive nutritional benefits.
One standout feature of Burrata is its relatively low salt content compared to other cheeses. With just 304 mg of sodium per 100 grams, it’s a great option for those who want to limit their salt intake while still enjoying a delicious cheese.
In addition to being low in sodium, Burrata is a fantastic source of protein, offering 18 grams per serving. Protein is essential for building and repairing tissues, making it especially important during pregnancy and other life stages where your body needs extra support. Moreover, Burrata’s high protein content helps keep you full and satisfied, which can be beneficial in maintaining a balanced diet.
Finally, Burrata provides a significant amount of calcium, with 536 mg per serving. Calcium is crucial for maintaining strong bones and teeth, and it plays a vital role in muscle function and nerve signalling. If you are looking for a calcium boost in your diet, Burrata is an excellent choice that combines both incredible flavour and nutrition.
Want to learn more about its nutritional facts? You can find our in-depth assessment of how healthy Burrata is here.
Pregnancy-friendly recipes using Burrata
Here are three pregnancy-friendly recipes using Burrata that are not only delicious but also packed with essential nutrients for expectant mothers:
Burrata Caprese Salad
This twist on the classic Caprese salad features juicy cherry tomatoes paired with Burrata, drizzled with olive oil, and sprinkled with fresh basil and a pinch of salt. Undoubtedly, this refreshing and light dish is simple and full of flavour.
Grilled Peach and Burrata Salad
Next, we have sweet, caramelized grilled peaches combined with a creamy Burrata. You can top this dish with a honey-balsamic glaze. This is perfect for a summery, sweet-and-savoury combo.
Photo and recipe are courtesy of Downshiftology. Find the complete recipe here.
Burrata and Mushroom Risotto
Finally, I give you this creamy risotto with sautéed mushrooms, finished with a perfectly shaped Burrata on top. This recipe nails texture and flavour, while scoring highly on the nutrition side.
Photo and recipe are courtesy of La Casa del Formaggio. You can find the full recipe here.
Conclusion
To wrap up, Burrata can be a delicious and nutritious addition to your diet during pregnancy. However, it’s important to ensure you’re consuming a pasteurised version to avoid any risks of harmful bacteria.
With its low sodium, high protein and rich calcium content, Burrata offers great nutritional benefits for both you and your baby. As long as you enjoy it fresh, you can safely indulge in this creamy treat throughout your pregnancy.
What’s your favourite way to eat this delicate pasta filata cheese? Let me know in the comments.
References
Safety in Pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
