Feta Cheese Nutrition Facts: Complete Guide to Health Benefits and Risks

Feta cheese is a tangy, crumbly white cheese that has been a cornerstone of Mediterranean cuisine for centuries. Originally from Greece, this brined cheese is now enjoyed worldwide for its distinctive flavor and impressive nutritional profile. Understanding feta cheese nutrition can help you make informed decisions about incorporating this delicious cheese into your diet.

Whether you’re sprinkling it on salads, melting it into omelets, or enjoying it with fresh vegetables, feta offers a unique combination of taste and nutrition that sets it apart from other cheeses. This comprehensive guide explores everything you need to know about feta cheese nutrition, from its calorie content to its health benefits and potential concerns.

What Is Feta Cheese?

Feta is a soft, white cheese traditionally made from sheep’s milk or a combination of sheep’s and goat’s milk. Authentic Greek feta carries a Protected Designation of Origin (PDO) status, meaning only cheese produced in specific regions of Greece using traditional methods can be labeled as genuine feta.

The cheese is characterized by its crumbly texture, tangy flavor, and distinctive saltiness. It’s made through a brining process where cheese blocks are stored in salted water, which preserves the cheese and contributes to its unique taste profile. Feta made with sheep’s milk has a sharper, more robust flavor, while versions that include goat’s milk tend to be milder and creamier.

Feta Cheese Nutrition Facts

Understanding the nutritional composition of feta cheese is essential for anyone looking to add it to their diet. One ounce (28 grams) of feta cheese provides:

• Calories: 74
• Total Fat: 6 grams
• Saturated Fat: 4.2 grams
• Protein: 4 grams
• Carbohydrates: 1.1 grams
• Calcium: 140 mg (14% DV)
• Sodium: 312 mg (13% DV)
• Phosphorus: 95 mg (9% DV)
• Riboflavin (Vitamin B2): 0.24 mg (14% DV)
• Vitamin B12: 0.5 mcg (8% DV)
• Selenium: 4.2 mcg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Zinc: 0.8 mg (5% DV)

Feta also contains smaller amounts of vitamin A, vitamin K, folate, pantothenic acid, iron, and magnesium, making it a nutrient-dense food choice.

Calories and Macronutrients in Feta Cheese

Lower in Calories Than Many Other Cheeses

One of the most appealing aspects of feta cheese nutrition is its relatively low calorie content compared to other popular cheeses. At 74 calories per ounce, feta contains significantly fewer calories than aged cheeses like cheddar (114 calories per ounce) or parmesan (111 calories per ounce).

This makes feta an excellent choice for those watching their calorie intake while still wanting to enjoy the rich taste and texture of cheese. The lower calorie content doesn’t mean you’re sacrificing nutrition—feta remains packed with essential vitamins and minerals.

Protein Content

Feta provides 4 grams of protein per ounce, which contributes to muscle maintenance, tissue repair, and overall body function. While not as protein-rich as some other cheeses, feta’s protein content is still valuable, especially when combined with other protein sources throughout the day.

Fat Profile

With 6 grams of fat per ounce, feta has a moderate fat content. The majority of this fat is saturated, which is typical for cheese made from animal milk. However, feta also contains beneficial fatty acids, including conjugated linoleic acid (CLA), which research suggests may have health-promoting properties.

Vitamins and Minerals in Feta Cheese

Calcium for Strong Bones

Feta cheese is an excellent source of calcium, providing 14% of the Daily Value in just one ounce. Calcium is crucial for maintaining strong bones and teeth, supporting muscle function, and enabling proper nerve signaling throughout the body.

For individuals who don’t consume much dairy or have difficulty meeting their calcium needs, feta can be a flavorful way to boost calcium intake. The calcium in feta is highly bioavailable, meaning your body can easily absorb and use it.

B Vitamins for Energy and Metabolism

Feta contains several important B vitamins, particularly riboflavin (B2) and vitamin B12. Riboflavin plays a vital role in energy production and cellular function, while B12 is essential for red blood cell formation, neurological function, and DNA synthesis.

The 14% Daily Value of riboflavin and 8% Daily Value of B12 in one ounce of feta make it a valuable contributor to your daily B vitamin intake, especially for those following vegetarian diets who may struggle to get enough B12.

Phosphorus for Bone Health

Working alongside calcium, phosphorus is another mineral abundant in feta cheese. Phosphorus makes up about 1% of total body weight and is found in every cell. It’s essential for bone formation, energy production, and the synthesis of DNA and cell membranes.

The calcium-to-phosphorus ratio in feta is particularly favorable for bone health, with nearly twice as much calcium as phosphorus. This balance is considered optimal for maintaining strong, healthy bones.

Selenium and Zinc

Feta provides modest amounts of selenium and zinc, both of which are important trace minerals. Selenium acts as a powerful antioxidant, supporting thyroid function and protecting cells from damage. Zinc is crucial for immune function, wound healing, and protein synthesis.

Health Benefits of Feta Cheese

Supports Bone Density and Strength

The combination of calcium, phosphorus, and protein in feta cheese makes it particularly beneficial for bone health. These nutrients work together to maintain bone density and may help prevent conditions like osteoporosis, especially when consumed as part of a balanced diet rich in other bone-supporting nutrients.

Sheep’s and goat’s milk, which are used to make feta, contain higher levels of calcium and phosphorus than cow’s milk. This gives feta an advantage over cheeses made solely from cow’s milk when it comes to supporting skeletal health.

Contains Beneficial Probiotics

Feta cheese contains probiotic bacteria, particularly Lactobacillus plantarum, which can account for nearly half of the bacteria present in the cheese. These beneficial microorganisms support gut health by promoting a healthy balance of intestinal bacteria.

Probiotics found in feta may help protect against harmful bacteria like E. coli and Salmonella, support immune system function, and reduce inflammation in the digestive tract. The bacteria in feta are particularly hardy, able to survive the harsh acidic environment of the stomach and reach the intestines where they provide the most benefit.

Rich in Conjugated Linoleic Acid (CLA)

Feta cheese made from sheep’s milk is particularly high in conjugated linoleic acid, a naturally occurring fatty acid found in animal products. Research suggests that CLA may offer several health benefits, including improved body composition, potential anti-cancer properties, and metabolic support.

Feta can contain up to 1.9% CLA, which is higher than many other cheese varieties. While more research is needed to fully understand CLA’s effects in humans, its presence in feta adds to the cheese’s nutritional appeal.

Lower Lactose Content Than Fresh Milk

While feta does contain lactose, the aging and fermentation process reduces lactose content compared to fresh milk. Additionally, some of the lactose is broken down by the bacteria present in the cheese. However, it’s important to note that feta is still an unripened cheese and contains more lactose than aged cheeses like cheddar or parmesan.

Potential Concerns and Considerations

High Sodium Content

The most significant nutritional concern with feta cheese is its high sodium content. The brining process used to preserve feta results in cheese that contains 312 mg of sodium per ounce—about 13% of the recommended daily limit.

For individuals monitoring their sodium intake due to high blood pressure, heart disease, or kidney problems, it’s important to consume feta in moderation. A simple way to reduce sodium content is to rinse feta cheese under cold water before eating, which can remove some of the surface salt.

Those with sodium-sensitive conditions should consult their healthcare provider about appropriate portion sizes and frequency of consumption.

Lactose Intolerance Considerations

While feta contains less lactose than fresh milk, it’s still an unripened cheese with higher lactose content than aged varieties. People with lactose intolerance may experience digestive discomfort after eating feta, including bloating, gas, cramping, or diarrhea.

If you’re lactose intolerant but want to enjoy feta, start with small amounts to assess your tolerance. Some people with mild lactose intolerance can handle small portions of feta, especially when consumed with other foods.

Pregnancy Safety Concerns

Pregnant women need to exercise caution with feta cheese, particularly versions made from unpasteurized milk. Unpasteurized dairy products can harbor Listeria monocytogenes, a bacterium that can cause listeriosis—a serious infection that poses risks during pregnancy.

Listeriosis can lead to miscarriage, stillbirth, premature delivery, or life-threatening infection in newborns. To stay safe, pregnant women should only consume feta made from pasteurized milk and should check labels carefully before purchasing.

Saturated Fat Content

Like most cheeses, feta contains saturated fat—about 4.2 grams per ounce. While current research on saturated fat is more nuanced than previously thought, many health organizations still recommend limiting saturated fat intake as part of heart-healthy eating.

This doesn’t mean you need to avoid feta entirely. Instead, practice portion control and balance feta consumption with other healthy fats from sources like nuts, seeds, avocados, and olive oil.

How Feta Cheese Compares to Other Cheeses

Understanding how feta stacks up against other popular cheeses can help you make informed choices based on your nutritional needs and preferences.

Feta vs. Mozzarella

Mozzarella is slightly lower in calories (72 per ounce) and fat (4.5 grams) than feta but also contains less calcium and B vitamins. Feta has a stronger flavor, meaning you might use less of it, potentially reducing overall calorie intake.

Feta vs. Cheddar

Cheddar contains significantly more calories (114 per ounce) and fat (9.4 grams) than feta. While cheddar offers slightly more calcium, feta provides comparable nutrition with fewer calories, making it a better choice for weight management.

Feta vs. Goat Cheese

Plain goat cheese has a similar calorie content to feta (75-80 calories per ounce) but a milder, creamier texture. Both are made from goat’s milk (though feta also includes sheep’s milk), making them easier to digest than cow’s milk cheeses for some people.

Feta vs. Ricotta

Ricotta is lower in sodium than feta but also lower in calcium and protein per serving. Ricotta has a mild, slightly sweet flavor compared to feta’s tangy sharpness, making each suitable for different culinary applications.

How to Incorporate Feta Cheese into a Healthy Diet

Portion Control Tips

The key to enjoying feta as part of a healthy diet is appropriate portion control. One to two ounces per serving is typically sufficient to add flavor and nutrition without excessive sodium or calories. Because feta has such a bold taste, a little goes a long way.

Try crumbling feta instead of using it in large chunks—this distributes the flavor more evenly throughout your dish, allowing you to use less cheese while still enjoying its distinctive taste.

Creative Ways to Enjoy Feta

Feta’s versatility makes it easy to incorporate into various meals throughout the day:

• Breakfast: Add crumbled feta to scrambled eggs, omelets, or breakfast wraps with vegetables
• Salads: Top Greek salads, grain bowls, or mixed greens with feta for added protein and flavor
• Sandwiches and Wraps: Use feta instead of higher-calorie cheese spreads or slices
• Roasted Vegetables: Sprinkle feta over roasted beets, squash, or Mediterranean vegetables
• Pasta Dishes: Toss feta with whole-grain pasta, cherry tomatoes, olives, and fresh herbs
• Stuffed Proteins: Use feta as a stuffing for chicken breasts, pork chops, or bell peppers
• Appetizers: Serve feta drizzled with olive oil and fresh herbs alongside vegetables or whole-grain crackers
• Grain Bowls: Add feta to quinoa, bulgur, or farro bowls with Mediterranean toppings

Pairing Feta with Nutritious Foods

Maximize the nutritional benefits of feta by pairing it with nutrient-dense foods. Combine feta with:

• Fresh vegetables like tomatoes, cucumbers, bell peppers, and leafy greens
• Whole grains such as quinoa, brown rice, or whole-wheat bread
• Healthy fats from olive oil, avocados, or nuts
• Lean proteins like grilled chicken, fish, or legumes
• Fresh fruits—watermelon and feta is a refreshing summer combination

Storage and Selection Tips

Choosing Quality Feta

When shopping for feta, look for cheese stored in brine, which helps maintain moisture and flavor. Greek feta typically offers the most authentic flavor and highest quality, though good feta is produced in other countries as well.

Check the ingredient list—authentic feta should be made from sheep’s milk or a combination of sheep’s and goat’s milk. Versions made with cow’s milk are less traditional and may have a different nutritional profile and taste.

For the highest nutritional value and richest probiotic content, choose feta made from organic, grass-fed milk when possible.

Proper Storage

Store feta in its original brine in an airtight container in the refrigerator. If your feta didn’t come with brine, you can make a simple storage solution by dissolving 1-2 teaspoons of salt in a cup of water.

Properly stored feta can last several weeks to months in the refrigerator. If the cheese develops an off smell, unusual color, or visible mold (beyond the cheese’s natural appearance), discard it.

Who Should Limit or Avoid Feta Cheese?

While feta offers numerous nutritional benefits, certain individuals should exercise caution or avoid it entirely:

• Those with high blood pressure or heart disease: The high sodium content may be problematic
• People with kidney disease: Should limit sodium and potentially phosphorus intake
• Individuals with severe lactose intolerance: May experience digestive discomfort
• Pregnant women: Should only consume pasteurized feta to avoid listeria risk
• Those on sodium-restricted diets: May need to significantly limit portions
• People with milk protein allergies: Must avoid feta entirely

If you have any medical conditions or dietary restrictions, consult with your healthcare provider or registered dietitian about whether feta cheese is appropriate for your individual needs.

The Bottom Line on Feta Cheese Nutrition

Feta cheese is a nutrient-dense food that offers impressive amounts of calcium, protein, B vitamins, and beneficial probiotics in a relatively low-calorie package. Its unique combination of nutrients supports bone health, gut function, and overall wellness when consumed as part of a balanced diet.

The main nutritional concern with feta is its high sodium content, which requires mindful portion control, especially for those with blood pressure concerns. Additionally, pregnant women should ensure their feta is made from pasteurized milk to avoid foodborne illness risks.

For most people, enjoying feta in moderate amounts—one to two ounces per serving—provides nutritional benefits without excessive sodium or calories. Its bold, tangy flavor means a little goes a long way, making it easy to add Mediterranean flair to meals while maintaining nutritional balance.

Whether crumbled over salads, melted into omelets, or enjoyed with fresh vegetables, feta cheese can be a delicious and nutritious addition to your diet. By understanding feta cheese nutrition and practicing appropriate portion control, you can confidently incorporate this Mediterranean staple into your healthy eating plan.

Sources:

• National Center for Biotechnology Information (NCBI)
• USDA FoodData Central
• National Institutes of Health (NIH)
• World Health Organization (WHO)
• Mayo Clinic