Feta Cheese Nutrition: Benefits, Facts, and How It Impacts Your Health

Feta Cheese Nutrition: Everything You Need To Know

Feta cheese is a staple of Mediterranean cuisine, celebrated not only for its tangy flavor and crumbly texture but also for its impressive nutritional profile. This article provides a comprehensive overview of feta cheese, covering its nutritional facts, health benefits, and practical tips on including it in a healthy diet.

What Is Feta Cheese?

Feta is a brined white cheese that originates from Greece, traditionally made from sheep’s milk or a mixture of sheep and goat milk. Renowned for its creamy, crumbly texture and distinct tang, feta cheese is often used to enhance salads, pastries, and a range of hot and cold dishes.

• Origin: Greece (Protected Designation of Origin – PDO)
• Main ingredients: Sheep’s milk, or a blend of sheep and goat milks
• Texture: Crumbly, creamy, and moist
• Flavor: Tangy, salty, and rich

Feta Cheese Nutrition Facts

Feta cheese stands out as a nutrient-dense dairy product. The nutritional composition can vary slightly depending on whether it is made from sheep, goat, or cow’s milk, but sheep’s milk feta is most traditional. Here are the typical nutrition facts for feta cheese per 100 grams and per standard serving size (40 grams):

Compared to other cheeses like cheddar or parmesan, feta cheese is lower in fat and calories, yet richer in key nutrients such as calcium and vitamin B12 .

Major Health Benefits of Feta Cheese

Consuming feta cheese as part of a balanced diet offers several scientifically supported health benefits:

1. Excellent Source of Bone-Friendly Calcium

Feta cheese is notably rich in calcium, phosphorus, and protein—nutrients that work synergistically to support healthy bones and teeth. Regular inclusion of feta can help maintain bone density and reduce the risk of osteoporosis, especially in postmenopausal women and the aging population.

• Calcium is vital for bone strength, nerve and muscle function
• Sheep’s milk feta offers even higher calcium levels than most cow’s milk cheeses

2. High-Quality Protein Content

Each serving of feta cheese provides a significant dose of complete protein, containing all essential amino acids. This is essential for:

• Muscle growth and repair
• Skin and tissue regeneration
• Blood cell development

Protein-rich foods like feta can enhance satiety and support a healthy metabolism.

3. Supports Gut Health with Probiotics

Traditional feta cheese contains Lactobacillus plantarum and other beneficial microbes, acting as probiotics that promote a healthy gut flora. Regular consumption may:

• Enhance digestive health
• Strengthen the immune barrier in the intestines
• Suppress harmful bacteria including E. coli and Salmonella

4. Rich in Beneficial Fatty Acids

Feta cheese—particularly when made from sheep’s milk—contains conjugated linoleic acid (CLA), a fatty acid linked to:

• Reduced body fat and increased lean muscle mass
• Lower risk of metabolic syndrome and type 2 diabetes
• Anti-inflammatory effects

5. Packed with Essential Vitamins and Minerals

• Riboflavin (Vitamin B2): Antioxidant protection, reduces migraine frequency, supports energy production
• Vitamin B12: Critical for brain function, energy, and red blood cell production
• Vitamin A: Essential for vision, immune function, and cellular health
• Zinc and Selenium: Contribute to immune defense and antioxidant activity
• Phosphorus: Works alongside calcium for bone density

6. Immune System Support

Pairing histidine (an amino acid present in feta) with vitamin B6 encourages histamine production, a key component in immune responses to injury and disease. Together, the nutrients in feta cheese help combat inflammation and keep your body’s defenses strong.

7. Lower-Calorie Dairy Option

Compared to other hard cheeses, feta is notably lower in calories and fat. One ounce (28g) of feta provides only 74 calories and 6 grams of fat, compared to 110 calories and 9 grams of fat in the same amount of cheddar or parmesan. This makes feta a preferred choice for weight management and heart health when enjoyed in moderation.

8. Promotes Satiety

The balance of protein, fat, and strong flavor in feta helps you to feel full and satisfied, reducing the temptation for excessive snacking.

Comparing Feta With Other Cheeses

Feta stands out for its nutrient density, lower caloric load, and high levels of calcium and B vitamins.

Potential Downsides and Considerations

While feta cheese provides a range of health benefits, consider the following potential drawbacks:

• High sodium content: May not be suitable for individuals on a low-salt diet, those with hypertension, or those prone to water retention.
• Lactose content: Feta contains lactose and may cause discomfort in lactose-intolerant individuals, though it is generally better tolerated than cow’s milk cheeses.
• Not strictly vegetarian: Traditional feta uses animal-derived rennet, so check labels if you follow a vegetarian diet.
• Pregnancy caution: Pregnant women should choose pasteurized feta to avoid the risk of listeria infection.
• Fat and calorie intake: Moderation is key to avoiding excessive fat or calorie intake.

How To Include Feta Cheese In Your Diet

Feta’s versatility makes it an ideal addition to various dishes. Here are some healthy ways to enjoy feta cheese:

• Sprinkle over Greek salads or grain bowls
• Layer in wraps and sandwiches for added tang
• Add as a topping to roasted vegetables or potatoes
• Mix into omelets or scrambled eggs
• Mash with herbs for a creamy spread or dip
• Add to pasta dishes, savory tarts, or stuffed peppers

To maximize nutritional benefits, pair feta with antioxidant-rich foods like tomatoes, leafy greens, and olives.

Buying and Storing Feta Cheese

• Look for authentic Greek feta labeled as PDO, made from sheep or sheep/goat milk blend.
• Feta is typically sold in brine; keep it submerged in its liquid until use to maintain freshness.
• Store opened feta in an airtight container in the refrigerator and consume within a week.
• If feta dries out, cover with a little olive oil or more brine to restore moisture and flavor.

Frequently Asked Questions (FAQs) About Feta Cheese

Q: Is feta cheese healthier than most other cheeses?

A: Feta is generally lower in calories and fat compared to aged cheeses like cheddar, and it offers higher amounts of calcium and B vitamins. It is also rich in probiotics and CLA for gut and metabolic health.

Q: Is feta safe for people with lactose intolerance?

A: While feta contains less lactose than many fresh cow’s milk cheeses, sensitive individuals should use caution and monitor their own tolerance.

Q: Can feta cheese help with weight management?

A: With fewer calories than most hard cheeses and high satiety due to its protein and fat content, feta can support weight management when eaten as part of a balanced diet.

Q: Is feta cheese suitable for vegetarians?

A: Traditional feta contains animal rennet. Vegetarians should look for brands labeled “vegetarian” or “microbial rennet.”

Q: How long does feta cheese last once opened?

A: If stored in brine in a sealed container, it can last a week or longer in the refrigerator. Always check for changes in smell or texture.

Key Takeaways

• Feta is a nutrient-rich cheese, loaded with calcium, protein, probiotics, vitamins, and healthy fatty acids.
• Supports bone, gut, and immune health when consumed in moderation.
• Enjoy feta as part of a balanced, Mediterranean-style diet for optimal benefits.

With its tangy flavor, high nutritional value, and culinary versatility, feta cheese can be a delicious and healthful addition to your diet when enjoyed mindfully and in moderation.

Author

Sneha TeteBeauty & Lifestyle Writer

 

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete