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 Lefèvre

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.

The post Can You Safely Eat Burrata During Pregnancy? (FDA/FSANZ)  appeared first on Cheese Scientist.

SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →

What is Burrata?

Burrata is a fresh Italian pasta filata cheese made from cow’s milk. It is crafted by combining Mozzarella and cream, resulting in a delectably creamy interior. The outer shell, made of a Mozzarella skin, encases the luscious centre, creating a delightful contrast of textures.  

Due to its artisanal nature, Burrata is typically consumed fresh and has a relatively short shelf life. 

You can read more about these delightful cheesy parcels from Puglia in our dedicated post here.

Nutrition fact sheet

Nutritional review for Burrata

Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function. 

With this in mind, let’s have a look at some of the key nutrition facts for Burrata. 

Lactose Intolerance

For individuals with lactose intolerance, the good news is that Burrata is generally well-tolerated. During the production process, much of the lactose in the milk is converted into lactic acid by bacteria cultures.  

This conversion significantly reduces the lactose content in Burrata, making it a viable option for those with lactose intolerance. However, it is advisable to monitor your personal tolerance levels and consult with a healthcare professional if necessary. 

Find out everything you’ve ever wanted to know about which types of cheeses are lactose free by clicking here. 

Fat Content

Burrata boasts a relatively high fat content due to the addition of cream during its preparation. The fat content in Burrata can range from 20% to 30% or more, depending on the specific brand or artisanal production methods.  

It is important to consume Burrata in moderation, particularly if you are following a low-fat diet. On the other hand, this Italian pasta filata contains little to no carbohydrates. As such, it is a fantastic option for cheese lovers on a ketogenic diet. 

You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here. 

Cholesterol Content

While Burrata contains a higher amount of fat, it is worth noting that cheese, in general, contributes to dietary cholesterol intake. On average, Burrata contains about 70 mg of cholesterol per 100 g serving of cheese.

However, the impact of dietary cholesterol on blood cholesterol levels varies among individuals, and it is advised to consider your overall dietary pattern and consult a healthcare professional if you have specific concerns.

Protein Content

Furthermore, Burrata cheese provides a moderate amount of protein, making it a suitable addition to a balanced diet. Protein is essential for various bodily functions, including tissue repair and the production of enzymes and hormones.

Incorporating Burrata as part of a meal or snack can contribute to your overall protein intake, especially if combined with other protein-rich sources.

Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.

Safety in Pregnancy

Pregnant women often seek guidance regarding the safety of consuming certain foods. Burrata made from pasteurised milk is generally considered safe during pregnancy.

However, it is advisable to ensure the cheese is fresh, properly stored and consumed before the best before date to minimise any potential risks. If unsure, consult your healthcare provider for personalised advice.

You can read more about which cheeses you can eat when you’re pregnant by clicking here.

Salt Content

Unsurprisingly, Burrata, like most cheeses, contains salt. The specific salt content may vary depending on the production process and the seasoning used.

Hence, individuals with high blood pressure or those aiming to reduce sodium intake should be mindful of their Burrata consumption and consider alternatives with lower sodium content.

You can read more about why salt is important in cheesemaking in our comprehensive post here.

Calcium Content

Calcium, an essential mineral for bone health and various bodily functions, is found abundantly in Burrata. The calcium content can vary depending on the specific brand or production methods but is usually in excess of 500 mg per 100g.

Including Burrata as part of a balanced diet can contribute to meeting your daily calcium requirements, particularly if you are lactose intolerant and seek alternative sources of this vital mineral.

Conclusion

Burrata, with its creamy texture and delightful taste, offers a unique culinary experience. While it is relatively high in fat and contains varying amounts of cholesterol, it also provides protein and important minerals like calcium.  

For individuals with lactose intolerance, Burrata can be a suitable option due to its lower lactose content. Pregnant women should ensure that the cheese is made from pasteurised milk and consumed within the recommended guidelines.  

As with any food, moderation is key. By understanding the nutritional facts of Burrata, you can enjoy this cheese as part of a balanced and varied diet, savouring its delicious attributes while meeting your nutritional needs.

References

Overall nutritional content

The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages. 

Fat content

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 content

Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing. 

Cholesterol content

Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo 

Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss  

Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu 

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 

Lactose content

Lactose residual content in PDO cheeses 

Detection of lactose in products with low lactose content 

The analysis of lactose in milk and cheese products by HPLC 

Food Standards ANZ Food Composition Database 

USDA Food Data Central 

Lactose & Galactose content of cheese 

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Burrata Nutrition Facts (Is Burrata Cheese Good for You?) appeared first on Cheese Scientist.

There are cheeses that quietly do their job in the background. They melt on toast. They sit in sandwiches. And they politely accompany crackers at family gatherings.

Then there is Burrata.

Burrata does not do subtle. It arrives like a celebrity. A glossy white pouch. A dramatic reveal. One slice with a knife and suddenly cream spills across the plate while everyone nearby pretends they were not watching.

It is one of the most photographed cheeses on earth. It dominates brunch menus, wine bars, and social media feeds. And it has been placed on pizzas, peaches, pasta, tomatoes, grilled bread, roasted beetroot, and things that frankly had no business being near it.

But here is the twist. Unlike many overhyped foods, Burrata actually earns its fame.

This cheese is not just pretty. It is technically fascinating, texturally outrageous, and rooted in a clever bit of cheesemaking practicality. So let us give Burrata the respect it deserves.

What is Burrata?

Burrata is a fresh Italian cheese made from cow’s milk, though buffalo milk versions also exist. From the outside, it looks similar to fresh mozzarella. That outer shell is made from stretched curd cheese, the same pasta filata family as mozzarella.

Inside, however, things get wonderfully excessive.

The centre contains stracciatella, a mixture of torn strands of mozzarella curd blended with cream. So Burrata is essentially a cheese pouch filled with creamy cheese.

If that sounds ridiculous, yes. It is. That is why people love it.

The name Burrata comes from the Italian word burro, meaning butter. That is a clue. This cheese was designed to be rich, soft, and indulgent.

Where did Burrata come from?

Burrata originated in southern Puglia, the heel of Italy’s boot. Most stories trace it to the early 20th century, especially around the town of Andria.

The common origin story is gloriously practical.

Cheesemakers making mozzarella would end up with leftover scraps of stretched curd. Rather than waste them, they shredded those pieces, mixed them with cream, wrapped them inside a fresh mozzarella shell, and created a new product.

So Burrata began not as luxury food, but as a thrifty solution.

Many great foods start this way. Humans are excellent at turning leftovers into legends.

How Burrata is made

The magic of Burrata lies in structure.

Milk is cultured and coagulated to form curds. Those curds are cut, drained, and then heated in hot water until they become elastic and stretchable. This is the pasta filata process also used for mozzarella, Provolone and other stretched-curd cheeses.

The cheesemaker then forms a pouch from the warm outer curd.

Separately, scraps of curd are torn into strands and mixed with cream to create the filling. That filling is spooned into the pouch, then the top is sealed by hand.

The result is a cheese with two completely different eating experiences:

• Exterior: delicate, slightly springy, milky
• Interior: rich, flowing, luscious, buttery

That contrast is why Burrata feels more exciting than many fresh cheeses.

Why Burrata tastes so good

Let me rant briefly about texture.

People often talk about flavour as if it exists alone. It does not. Texture massively shapes enjoyment. Crispness, stretch, crunch, melt, creaminess, resistance, spreadability. These things matter.

Burrata wins because it combines contrast and comfort.

The outer shell gives just enough resistance. Then the filling collapses into cream and soft curd strands. Your brain receives multiple signals at once: freshness, richness, softness, luxury.

Flavour-wise, Burrata is usually mild. Expect notes of fresh milk, cultured cream, butter, yoghurt tang, and sweet dairy.

This mildness is not a flaw. It is why Burrata pairs so well with stronger flavours around it.

Burrata vs mozzarella

This confusion happens constantly.

Yes, Burrata and mozzarella are related. No, they are not the same thing.

Mozzarella

• Uniform texture
• Firmer bite
• Cleaner, milky flavour
• Better for melting in many cooked applications
• More restrained personality

Burrata

• Shell plus creamy centre
• Softer, richer mouthfeel
• More decadent
• Best served fresh and cool
• Dramatic main-character energy

If mozzarella is the reliable friend who helps you move house, Burrata is the glamorous mate who arrives late but steals the evening.

Why Burrata became so popular

Several reasons collided at once.

It is visually perfect

Cutting open Burrata creates instant food theatre. Social media loves a reveal, and Burrata delivers every time.

It feels luxurious

Even simple dishes look expensive with Burrata on top.

It suits modern eating habits

People want easy entertaining food. Burrata plus tomatoes, bread, olive oil, done.

It bridges comfort and sophistication

It is accessible enough for casual eaters, but stylish enough for restaurants.

That combination is powerful.

How to serve Burrata properly

This is where many people sabotage themselves.

Do not serve it fridge-cold if you can help it

Ice-cold Burrata tastes muted and stiff. Let it sit at room temperature for around 20 to 30 minutes before serving.

Season it

A little flaky salt and good olive oil make a huge difference.

Keep accompaniments balanced

Because Burrata is rich, pair it with acidity, freshness, or crunch.

Think:

• Tomatoes
• Grilled peaches
• Citrus
• Bitter greens
• Crusty bread
• Roasted vegetables

Open it at the table

Maximum drama. No notes.

Best foods to pair with Burrata

• Tomatoes: Classic for a reason. Sweet acidity balances creaminess beautifully.
• Stone fruit: Peaches, nectarines, apricots. Summer brilliance.
• Prosciutto: Salty cured meat against cool cream is hard to dislike.
• Roasted pumpkin: Sweet, earthy, rich. Autumn winner.
• Charred bread: Texture contrast matters.
• Herbs: Basil, mint, dill, oregano, parsley. Fresh herbs lift everything.

Can you cook with Burrata?

Yes, but with caution.

Burrata is at its best when added after cooking or right at the end. High heat can split the cream and flatten the delicate texture.

Good uses

• Placed on hot pizza after baking
• Torn over warm pasta
• Added to roasted vegetables
• Finished onto grilled sourdough

Less ideal uses

• Baking it for ages
• Aggressive reheating
• Treating it like generic melting cheese

Respect the drama queen.

Is Burrata healthy?

Let us be adults about this.

Burrata is nutrient-dense dairy. It provides protein, calcium, vitamin B12, and fat-soluble vitamins. It is also relatively high in saturated fat and calories because of the cream filling.

So the sensible answer is neither “health food miracle” nor “dietary villain”.

It is rich cheese. Enjoy it accordingly.

A portion served with vegetables, fruit, pulses, or wholegrain bread can fit perfectly well into a balanced diet.

A whole Burrata eaten alone at midnight while standing over the sink is a separate conversation.

How fresh should Burrata be?

Freshness matters enormously.

Unlike aged cheeses, Burrata does not improve by lingering around. It is best eaten as fresh as possible, ideally within its recommended use-by window and soon after purchase.

Signs of good Burrata

• Glossy surface
• Clean milky aroma
• Delicate shell
• Creamy interior that flows softly

Signs of sad Burrata

• Sour smell
• Dry shell
• Grainy filling
• Excessive bitterness

Fresh cheese waits for no one.

Why expensive Burrata often tastes better

Not always, but often.

Better milk quality, gentler handling, fresher distribution, and more careful filling ratios can all improve Burrata.

Cheap Burrata can sometimes be rubbery outside and thin inside. That is culinary betrayal.

A good Burrata should feel generous.

Burrata myths that need retiring

It is just mozzarella with cream

Technically adjacent, emotionally insulting.

The structure, balance, and experience are different enough to make Burrata its own thing.

It has no flavour

Mild flavour is not no flavour. Subtle dairy sweetness and cultured richness are flavours.

It only works in Italian dishes

Nonsense. Burrata works with Middle Eastern vegetables, modern salads, grilled corn, roasted mushrooms, and more.

It is too trendy to be serious cheese

Some foods become trendy because they are excellent. This is one of those cases.

Buying tips for Burrata

When shopping, look for:

• Recent production date
• Stored chilled properly
• Intact pouch with no leaking
• Ingredient list that makes sense
• Reasonable shelf life for a fresh product

If available, buy from a cheesemonger or specialist deli with good turnover.

Fresh products reward good sourcing.

My honest Jonah verdict

Burrata annoys me slightly because people sometimes use it as edible interior design. A decorative blob added to dishes for internet applause.

Yet every time I eat a really good one, I forgive everyone.

Because Burrata is not just aesthetic fluff. It is smart cheesemaking. It is waste reduction turned luxury and it is texture engineering disguised as indulgence.

That is deeply my sort of cheese.

Why Burrata deserves the hype

Some foods go viral for no reason. Burrata went viral because slicing into a pouch of creamy fresh cheese is joyous, and because it tastes genuinely brilliant when handled well.

So yes, the photos are dramatic. Yes, restaurants overuse it. Yes, somebody near you has probably said “we simply must get the Burrata”.

They may be right.

Serve it warmish, season it properly, add something bright beside it, and let the centre spill.

Civilisation has achieved worse things.

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Burrata: Why This Cream-Filled Cheese Took Over the Internet (And Actually Deserves the Hype) appeared first on Cheese Scientist.