Feta Cheese Nutrition Facts, Benefits, Risks, and Uses

Rich calcium content helps strengthen bones while probiotics support digestion.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 18, 2025

Rich calcium content helps strengthen bones while probiotics support digestion.

Feta Cheese Nutrition: Facts, Benefits, Risks, and Uses

Feta cheese is a staple of Greek and Mediterranean cuisine, known for its distinctive tangy flavor, crumbly texture, and nutritional value. This semi-soft cheese is traditionally crafted from sheep’s milk or a blend of sheep and goat milk, though cow’s milk varieties exist. Beyond taste, feta offers several health benefits, as well as specific considerations regarding sodium and dietary restrictions. This comprehensive guide explores everything you need to know about feta cheese nutrition, its advantages, risks, and how to incorporate it deliciously into your meals.

What Is Feta Cheese?
Nutritional Profile of Feta Cheese
Top Health Benefits of Feta Cheese
Potential Risks and Considerations
How to Use and Store Feta Cheese
Tips for Choosing and Using the Best Feta
Frequently Asked Questions (FAQs)

What Is Feta Cheese?

Feta is a well-known brined white cheese first produced in Greece centuries ago. Here are some key characteristics:

Origin: Greece, with traditional European production methods
Milk Source: Primarily sheep’s milk, sometimes blended with goat’s milk
Texture: Crumbly and soft, yet firm enough for slicing
Taste: Tangy, slightly salty, with a rich, creamy undertone
Color: Bright white, thanks to its milk source

Authentic Greek feta has protected designation of origin (PDO) status, meaning only certain regions in Greece can produce true feta under strict regulations. Outside the EU, similar cheeses may be labeled as feta but can be made from cow’s milk and have different flavors and textures.

Nutritional Profile of Feta Cheese

Feta cheese is nutrient-dense despite being lower in fat and calories than many other popular cheeses. Here’s a comprehensive look at its nutrition:

Nutritional Facts Table (per 100g)

Nutrient	Amount (per 100g)	% Daily Value*
Calories	264 kcal	13.2%
Protein	14 g	28%
Total Fat	21 g	27%
Saturated Fat	15 g	75%
Carbohydrates	4 g	1.5%
Sugars	4 g	8%
Sodium	1116 mg	48.5%
Calcium	493 mg	49%
Phosphorus	337 mg	34%
Vitamin B12	1.7 μg	70%
Riboflavin (B2)	0.7 mg	54%

*Percent Daily Values are based on a 2,000 calorie diet. Individual needs may vary.

Serving Size Nutrition (per 28g/1 oz)

Calories: 74
Protein: 4 grams
Fat: 6 grams (4g saturated)
Carbs: 1.1 grams
Sodium: 312 mg
Calcium: 140 mg (14% DV)
Phosphorus, vitamin B12, selenium, zinc, and riboflavin: Present in notable amounts

Compared to similar cheeses such as cheddar, parmesan, or mozzarella, feta generally contains less fat and fewer calories while being richer in calcium and B vitamins.

Top Health Benefits of Feta Cheese

Eating feta cheese in moderation offers a variety of health-promoting properties, largely due to its nutrient content:

1. Excellent Source of Bone-Friendly Calcium

Feta is rich in calcium, which is essential for strong bones and teeth, as well as for muscle contraction and nerve transmission.
Contains additional minerals such as phosphorus and protein that synergize with calcium to support bone density and reduce the risk of osteoporosis.

2. High-Quality Protein Source

Each serving offers a high level of complete protein, supporting muscle growth, tissue repair, and development.
Protein content makes feta especially valuable in lacto-vegetarian diets (though traditional feta uses animal-based rennet).

3. Supports Gut and Immune Health

Contains probiotic bacteria such as Lactobacillus plantarum that help balance gut flora, aid digestion, and may enhance overall gut health.
Vitamin B12 and other nutrients contribute to immune system strength.

4. Contains Beneficial Fatty Acids

Provides conjugated linoleic acid (CLA), a fatty acid shown in animal studies to help reduce body fat and boost lean tissue.
Sheep’s milk feta contains higher levels of CLA than cow’s milk cheese.

5. Lower in Calories and Fat—Helps Manage Weight

Feta is lower in calories and fat than hard cheeses like cheddar or parmesan.
The combination of protein and fat helps keep you fuller for longer, which can support healthy eating habits and weight management.

6. Rich in Essential Vitamins and Minerals

Excellent source of B-complex vitamins (especially riboflavin/B2 and vitamin B12)
Provides zinc, selenium, vitamin A, folate, and magnesium

7. Antioxidant Properties

Contains antioxidants that protect cells from oxidative damage, supporting overall health.

Potential Risks and Considerations

Although feta cheese can be a valuable nutritious addition to your diet, certain components make it unsuitable for some individuals or require moderation.

High Sodium Content

Feta’s brining process makes it high in sodium; 1 ounce delivers about 13% of the recommended daily sodium intake.
Individuals with high blood pressure, kidney disease, or sodium-sensitive conditions should limit intake or choose reduced-sodium varieties.

Lactose and Allergy Concerns

While feta may have less lactose than other soft cheeses, it is not lactose-free.
People with dairy allergies or severe lactose intolerance should avoid feta.

Vegetarian Restrictions

Traditional feta is usually made using animal-derived rennet; strict vegetarians should check labels or seek vegetarian alternatives made with microbial rennet.

Pregnancy Considerations

Unpasteurized feta may harbor Listeria bacteria, posing a risk for pregnant people. Always choose pasteurized feta when pregnant or immunocompromised.

Histamine Content

Feta, like other aged cheeses, may be high in histamine and trigger allergic-type reactions in histamine-sensitive individuals.

How to Use and Store Feta Cheese

Feta cheese is a versatile ingredient that enhances the taste and nutritional value of countless dishes. Here’s how to enjoy and preserve its freshness:

Serving Suggestions

Salads: Adds texture and tang to Greek salads, couscous, or mixed green salads.
Wraps & Sandwiches: Sprinkled in pita wraps, gyros, or Mediterranean-style sandwiches.
Baked Dishes: Perfect for savory pies (spanakopita), baked eggs or pasta bakes.
Omelettes & Scrambles: Adds richness to egg-based dishes.
Appetizers: Served marinated with herbs and olive oil, or as part of a cheese platter.
Pizza & Flatbread: Sprinkled on top before baking for extra flavor.
Vegetable Dishes: Complements roasted or grilled vegetables such as zucchini, beets, and peppers.

Storage Tips

Brine: Store feta immersed in its brine to maintain moisture and flavor.
Refrigeration: Keep feta refrigerated and tightly sealed. Use within 5–7 days after opening.
If no brine: Cover with water and a teaspoon of salt to keep from drying out, changing the water every two days.
Freezing is not recommended as it can affect texture, but is possible if needed for cooking uses (expect crumblier cheese).

Tips for Choosing and Using the Best Feta

Look for PDO (Protected Designation of Origin) labeling for authentic Greek feta.
Choose pasteurized versions if pregnant or concerned about foodborne illnesses.
Sheep’s milk feta offers a creamier texture and richer flavor compared to cow’s milk varieties.
For a lower sodium intake, rinse feta quickly in water before serving or look for reduced-sodium types.
Read ingredient lists if following a vegetarian diet—seek products made with microbial rennet.

Frequently Asked Questions (FAQs)

Q: Is feta cheese healthier than other cheeses?

A: Feta is lower in calories and fat than aged cheeses like cheddar or parmesan and tends to be richer in calcium and B vitamins.

Q: Can lactose-intolerant people eat feta cheese?

A: Feta contains less lactose than many other cheeses, but it is not lactose-free. Those with lactose intolerance or dairy allergies should use caution or consult a healthcare provider.

Q: Is feta safe during pregnancy?

A: Only consume feta made from pasteurized milk during pregnancy to avoid the risk of listeria infection. Check labels carefully.

Q: What is the best way to store feta cheese?

A: Keep feta submerged in its brine in an airtight container in the refrigerator. If keeping in water, add a little salt to mimic brine and help preservation.

Q: Does feta cheese have probiotics?

A: Yes, traditional feta contains beneficial probiotic bacteria like Lactobacillus plantarum that may support gut health.

Key Takeaways

Feta cheese is a nutrient-rich Mediterranean cheese with unique flavor, moderate calories, and high calcium content.
Benefits include supporting bone health, providing high-quality protein, and offering probiotic properties.
Risks relate mainly to sodium content, lactose presence, and the need for caution during pregnancy (pasteurized varieties only).
Feta’s versatility makes it delicious in salads, baked dishes, wraps, and more.

Enjoying feta cheese in moderation as part of a balanced diet can help you harness its nutritional benefits while minimizing risks. As always, consult with a healthcare provider or nutritionist if you have any specific dietary needs or health concerns.

References

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