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Feta Cheese Nutrition Facts and Health Benefits

After the milk is pasteurized, lactic acid starter cultures are added to separate the whey from the curds, which are made of the protein casein. Then, rennet is added to set the casein.

Feta Cheese: Good or Bad?

Feta is the most well-known cheese in Greece. It is a soft, white, brined cheese that is very nutritious and is an excellent source of calcium.

As part of Mediterranean cuisine, this cheese is used in all sorts of dishes ranging from appetizers to desserts.

Here is everything you need to know about feta cheese.

Feta cheese is originally from Greece.

It’s a Protected Designation of Origin (PDO) product, meaning that only cheese made in some areas of Greece can be called “feta” ( 1 ).

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In these regions, feta is made with milk from sheep and goats raised on local grass. This particular environment is what gives the cheese its unique characteristics.

Feta’s flavor is tangy and sharp when it’s made with sheep’s milk, but milder when combined with goat’s milk.

Feta is produced in blocks and is firm to the touch. However, it can crumble when cut and has a creamy mouth feel.

Bottom Line:

Feta cheese is a Greek cheese made from sheep and goat’s milk. It has a tangy, sharp flavor and a creamy texture in the mouth.

Genuine Greek feta is made from sheep’s milk or a mixture of sheep and goat’s milk.

However, goat’s milk cannot be more than 30% of the mixture ( 1 ).

The milk used to make the cheese is usually pasteurized, but it can also be raw.

After the milk is pasteurized, lactic acid starter cultures are added to separate the whey from the curds, which are made of the protein casein. Then, rennet is added to set the casein.

Once this process is complete, the curd is shaped by draining the whey and placing the curd in molds for 24 hours.

Once the curd is firm, it is cut into cubes, salted and placed in wooden barrels or metal containers for up to three days. Next, the blocks of cheese are placed in a salted solution and refrigerated for two months.

Finally, when the cheese is ready to be distributed to consumers, it is packaged in this solution (called brine) to preserve freshness.

Bottom Line:

Feta cheese is a brined cheese that is shaped into cubes. It is stored in salted water and matured for only two months.

Feta cheese seems to be a healthy choice. One ounce (28 grams) provides (2):

It also has decent amounts of vitamins A and K, folate, pantothenic acid, iron and magnesium (2).

What’s more, feta is lower in fat and calories than aged cheeses like cheddar or parmesan.

One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat (2, 3, 4).

Additionally, it contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese or goat cheese (2, 5, 6, 7, 8).

Bottom Line:

Feta cheese is a low-calorie, low-fat cheese. It is also a good source of B vitamins, calcium and phosphorus.

Cheese seems to be the primary source of calcium in Western diets ( 9 ).

Feta cheese is a good source of calcium, phosphorus and protein, all of which have been proven to promote bone health ( 10 ).

Calcium and protein help maintain bone density and prevent osteoporosis, while phosphorus is an important component of bone ( 9 , 10 , 11 , 12 ).

Each serving of feta provides almost twice as much calcium as phosphorus, a proportion shown to have positive effects on bone health (2, 13 , 14 ).

Furthermore, milk from sheep and goats contains more calcium and phosphorus than cow’s milk. Therefore, incorporating cheeses like feta into your diet could help you achieve the recommended daily intake of calcium (15, 16, 17).

Bottom Line:

Calcium and phosphorus are present in feta cheese in amounts that can help support bone health.

Probiotics are live, friendly bacteria that can benefit your health.

Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria ( 18 , 19 , 20 , 21).

It Contains High Amounts of Sodium

During the cheese-making process, salt is added to the curd. Additionally, during storage, the cheese block needs to be submerged in a brine of up to 7% salt.

The finished product is a cheese that’s high in sodium. In fact, feta cheese contains 312 mg of sodium in a 1-ounce (28-gram) serving, which can account for up to 13% of your RDI (2).

If you’re sensitive to salt, one simple way to reduce the salt content of this cheese is to rinse the cheese with water before eating it.

It Contains Lactose

Unripened cheeses tend to be higher in lactose than aged cheeses.

Since feta cheese is an unripened cheese, it has a higher lactose content than some other cheeses.

People who are allergic or intolerant to lactose should avoid eating unripened cheeses, including feta.

Pregnant Women Should Not Consume Unpasteurized Feta

Listeria monocytogenes is a type of bacteria found in water and soil that can contaminate crops and animals ( 30 ).

Pregnant women are usually advised to avoid consuming raw vegetables and meats, as well as unpasteurized dairy products, because they have the potential to be contaminated with these bacteria.

Cheeses made with unpasteurized milk have a higher risk of carrying the bacteria than cheeses made with pasteurized milk. Similarly, fresh cheeses have a higher risk of carrying it than aged cheeses, due to higher moisture content ( 30 ).

Therefore, feta cheese made with unpasteurized milk is not recommended for pregnant women.

Bottom Line:

Feta cheese has a higher sodium and lactose content than some other cheeses. Also, when made with unpasteurized milk, it has the potential to be contaminated with Listeria bacteria.

Feta can be a great addition to your meals because of its flavor and texture. In fact, Greeks traditionally keep it on the table for people to freely add during meals.

Here are a few fun ways to add this type of cheese to your food:

On bread: Top with feta, drizzle with olive oil and season with salt and pepper.
On salads: Sprinkle crumbled feta on your salads.
Grilled: Grill feta, drizzle it with olive oil and season with pepper.
With fruits: Create dishes such as a salad of watermelon, feta and mint.
On tacos: Sprinkle crumbled feta on tacos.
On pizza: Add crumbled feta and ingredients like tomatoes, peppers and olives.
In omelets: Combine eggs with spinach, tomatoes and feta.
On pasta: Use it along with artichokes, tomatoes, olives, capers and parsley.
On potatoes: Try it on baked or mashed potatoes.

Bottom Line:

Because of its characteristic flavor and aroma, feta cheese can be an excellent addition to meals.

Feta Cheese Nutrition Facts and Health Benefits

Nicole LaMarco is a health writer for Verywell Fit. She’s also written for Health Digest, Livestrong, and Insider. Nicole earned her first-degree black belt in Taekwondo and a diploma in medical billing and coding. She’s passionate about health, fitness, and medicine.

Feta Nutrition Facts

This nutrition information is provided by the USDA for 1 cup of crumbled feta cheese.

Carbs

Feta is very low in carb content, accounting for less than 1% of your daily value of carbohydrates. This is because it has almost no sugar or fiber. Feta is also low in sugar content, which can be beneficial for people following certain eating plans.

Fats

About half of the fat in feta cheese is saturated fat. Different methods of making feta cheese can result in different amounts of salt and fat, but all feta cheese typically has a high saturated fat content.

Saturated fats are intended to be eaten in moderation. When possible, you should replace saturated fats with unsaturated fats. However, because dairy products have a complex biochemistry, they either have a neutral or inverse relationship with cardiovascular disease risk, even in full-fat products.

Protein

A cup of feta cheese has 21.3 grams of protein. This accounts for 43% of your daily intake of protein, making feta cheese a fairly good source of protein.

Part of this protein content is due to the animal rennet used to make feta cheese. Animal rennet is an enzyme made from the stomach of a calf, which means feta cheese is not suitable for vegetarians.

Vitamins and Minerals

Feta cheese is high in calcium and vitamin B12, which are good for your bones and provide natural energy. Feta cheese also has phosphorus, copper, zinc, manganese, selenium, and vitamin B6. It also has relatively low amounts of iron, magnesium, potassium, and vitamin A.

Due to the low iron content of dairy products like feta, research is being done to determine if there are benefits of fortifying feta cheese with more iron. Feta cheese is also high in sodium, which most people already get more than their daily value of.

Calories

There are 398 calories in 1 cup of feta cheese.

Health Benefits

Because feta cheese has a number of vitamins and minerals, it can be a beneficial part of a nutritious eating plan. Here are some potential benefits of feta cheese.

May Improve Digestive Health

A study tested 29 strains of Lactobacillus, a bacteria found in dairy products, and discovered that they contain probiotic properties. This means that dairy products may help aid digestion. While you have probably heard that yogurt aids digestion, this can also apply to feta cheese and other dairy products.

Further, a test of yeast samples from feta cheese reported that they tolerate low pH environments, such as the inside of your stomach. This means that the good bacteria in feta cheese will survive in your stomach and still aid digestion, even if you have an empty or upset stomach.

Supports Bone Health

We often tell children that dairy products are good for your bones, and this is, in fact, true. Calcium and protein are some of the most important nutrients needed for healthy bone growth.

Feta cheese is high in both calcium and protein, making it a good supporter of healthy bones. Getting enough of these nutrients can also prevent bone fractures and osteoporosis, which is especially helpful for mature individuals.

May Prevent Cardiometabolic Diseases

Despite having a high saturated fat content, eating dairy products may help prevent life-threatening cardiometabolic diseases (CMDs). Dairy products provide nutrients that combat many conditions, such as insulin resistance, high blood pressure, and obesity. Therefore, eating dairy like feta cheese can reduce the risk of being diagnosed with cardiovascular disease and diabetes.

Helps With Vitamin Absorption

Fat-soluble vitamins D, A, K, and E require dietary fat like that found in feta cheese in order to be transported through and absorbed by the body. Without sufficient fat in your diet, you could be at risk for a fat-soluble vitamin deficiency, like vitamin D deficiency.

May Help With Weight Management

When it comes to weight management, not many people think of cheese as a possible tool. But, most cheeses—including feta cheese—are a rich source of calcium, which has been shown to help maintain or even reduce body weight.

In fact, research on calcium intake has shown that dietary calcium intake is often associated with weight loss. However, the mechanism of action has not yet been determined, so more research is needed.

Allergies

Feta cheese is not recommended for those with a milk allergy. Milk allergies are among the most common types of food allergies in both adults and children. Interestingly, people with a cow’s milk allergy may also be allergic to milk from other animals like sheep and goats. So, if you are allergic to cow’s milk, it is likely that you will be allergic to the milk used to produce feta cheese.

Symptoms of an allergic reaction occur shortly after consuming milk or a milk protein. These symptoms can include hives, an upset stomach, vomiting, and even life-threatening anaphylaxis. If you suspect that you have an allergy to milk, talk to a healthcare provider about your symptoms.

People who are lactose sensitive or lactose intolerant should be able to tolerate some amount of feta cheese without negative side effects because it’s a low lactose-containing product. Feta contains less than 0.024 grams of lactose per kilogram of weight. It is also less likely to cause problems because it is not typically consumed in isolation decreasing the lactose to the overall food ratio.

If you are lactose sensitive, consider a lactase supplement and take it with the first bite. If you continue to eat feta cheese after 30-45 minutes then take another supplement.

It is important to also note that lactose intolerance is not the same thing as a milk allergy but can be just as uncomfortable.

Storage and Food Safety

Like most other cheeses, feta cheese should be stored in the refrigerator to preserve freshness. It is often stored in a sealed container as well, to prevent molding or loss of moisture. There is often a “use by” date written on the container, however, a good rule of thumb is to throw it away one week after it has been opened.

How to Prepare

Feta cheese comes in a couple of different forms. Dry, crumbled feta cheese is good for sprinkling on salads or pizzas. Blocks of feta, usually submerged in brine, can be drained and used for many different recipes, such as pasta.

14 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Greek Artisans. History of feta.
USDA, FoodData Central. Cheese, feta.
Bhupathi, V., Mazariegos, M., Cruz Rodriguez, J.B. et al.Dairy intake and risk of cardiovascular disease. Curr Cardiol Rep 22, 11 (2020). doi:10.1007/s11886-020-1263-0
Rizzoli R. Dairy products, yogurts, and bone health. Am J Clin Nutr. 2014 May;99(5 Suppl):1256S-62S. doi:10.3945/ajcn.113.073056
Jalili M. Chemical composition and sensory characteristics of Feta cheese fortified with iron and ascorbic acid. Dairy Sci & Technol. 2016;96(4):579-589. doi:10.1007/s13594-016-0280-7
Rozenberg S, Body JJ, Bruyère O, et al. Effects of dairy products consumption on health: Benefits and beliefs–A commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases. Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-x
Psomas E, Andrighetto C, Litopoulou-Tzanetaki E, Lombardi A, Tzanetakis N. Some probiotic properties of yeast isolates from infant faeces and Feta cheese. Int J Food Microbiol. 2001 Sep 19;69(1-2):125-33. doi:10.1016/s0168-1605(01)00580-3
Astrup A. Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies. Am J Clin Nutr. 2014 May;99(5 Suppl):1235S-42S. doi:10.3945/ajcn.113.073015
U.S. National Library of Medicine. Fat-soluble vitamins.
Opinder Sahota, Understanding vitamin D deficiency, Age and Ageing, Volume 43, Issue 5, September 2014, Pages 589–591, doi:10.1093/ageing/afu104
Zhang F, Ye J, Zhu X, et al. Anti-obesity effects of dietary calcium: the evidence and possible mechanisms. IJMS. 2019;20(12):3072. doi:10.3390/ijms20123072
Food Allergy Research and Education. What is a milk allergy?
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Additional Reading

Katsouri E, Magriplis E, Zampelas A, Nychas GJ, Drosinos EH. Nutritional characteristics of prepacked feta PDO cheese products in Greece: Assessment of dietary intakes and nutritional profiles. Foods. 2020;9(3):253. doi:10.3390/foods9030253

Feta Cheese Nutrition Facts and Health Benefits