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Written by Alyson Powell KeyMedically Reviewed by Shruthi N, MD on November 05, 2024

• What Is Feta Cheese?
• Types of Feta Cheese
• Feta Cheese Nutrition
• Benefits of Feta Cheese
• Potential Risks of Feta Cheese
• How to Make Feta Cheese
• How to Store Feta Cheese
• Feta Cheese Recipes
• Takeaways
• Feta Cheese FAQs

5 min read

What Is Feta Cheese?

Feta cheese is a soft, white-colored cheese typically made from sheep's or goat's milk. One of the oldest cheeses in the world, it’s known for its rich aroma and slightly sour taste.

While feta cheese is an excellent source of nutrients like calcium and protein, it also has high amounts of sodium and saturated fat.

But feta is lower in fat than many other cheeses and is considered a reasonable option to eat in moderation. 

Feta cheese vs. goat cheese

Feta and goat cheese differ in several key ways. Both are high in fat, but goat cheese often has a bit more fat per ounce. Feta has a salty, tangy flavor from the brine it ages in, while goat cheese, which doesn’t age, has an earthy taste that reflects the goats' grass-based diet. Feta is typically made from sheep's milk or a mix of sheep's and goat's milk, while goat cheese is made only from goat's milk. Feta is aged in brine, making it firm and crumbly with a slight graininess, while goat cheese is smooth and spreadable at room temperature but turns crumbly when chilled.

Feta cheese vs. cottage cheese

Cottage cheese is a creamy color with a curd-based, soft texture and clean, cultured milk flavor. It usually has less fat than other cheeses like feta, and you can also buy low-fat versions.

Types of Feta Cheese

Feta cheese originates in Greece, but there are types from other parts of the world. Here's a closer look at each kind:

• Greek feta comes from the Balkan Peninsula, specifically Greece, an area where sheep and goats flourish.
• French feta, a milder variety, originates in southwest France and uses milk from specific ewe (female sheep) breeds.
• Bulgarian feta is less salty and blends sheep's, goat's, and cow's milk.
• Wisconsin feta only uses cow milk for a lighter, less gamy or tart taste and a crumblier texture.

Feta Cheese Nutrition

A 1-ounce (28-gram) serving of feta cheese contains:

• Calories: 76
• Protein: 5.3 grams
• Fat: 5.3 grams
• Carbohydrates: 1.56 grams
• Sugar: 0.45 gram
• Sodium: 312 milligrams 

Feta cheese is a good source of:

• Calcium
• Riboflavin
• Zinc
• Selenium
• Phosphorus

Feta cheese also contains several B vitamins, supporting a healthy nervous system, skin, and energy production.

Benefits of Feta Cheese

Feta cheese is a good source of essential vitamins and minerals. Research has found that when eaten in moderation, feta has the following potential health benefits:

Bone Health

Feta contains more calcium than many other cheeses. Calcium helps you keep healthy teeth and bones.

Feta cheese also has high levels of phosphorus. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.

Weight Management

Feta has a fatty acid known as conjugated linoleic acid (CLA). Experimental studies have shown that CLA can help reduce body fat. These studies also show that CLA can help improve your body composition in the long term. 

However, these studies are not consistent, and further testing is needed. Some studies have shown that CLA can negatively affect sugar metabolism and cholesterol levels.

Gut Health

Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function.

Researchers are studying whether probiotics can help with symptoms of diarrhea and constipation associated with irritable bowel syndrome and inflammatory bowel disease.

Lowers Risk of Diabetes

Researchers have found that protein and calcium (both plentiful in feta) can help control your body’s blood sugar levels, lowering your chances of getting diabetes and helping to manage existing blood sugar-related conditions.

Potential Risks of Feta Cheese

Feta cheese is a low-calorie source of many vitamins and minerals but has a high sodium content. And it contains saturated fats, which you should limit to less than 10% of your daily calorie count.

Think about the following before including feta cheese in your diet:

Blood pressure

Excessive sodium in your diet has been shown to contribute to high blood pressure, which doctors link to ongoing health issues like kidney disease, stroke, and heart disease.

Kidney function

Although feta cheese has healthy amounts of calcium, the phosphorus in feta may weaken bones in people with kidney disease.

Pregnancy concerns

Soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a type of bacteria that can cause mild flu-like symptoms in adults. Listeria may harm a fetus, so pregnant women are advised to avoid unpasteurized cheeses.

Medication interactions

Feta also contains tyramine, a naturally occurring substance in aged and fermented foods. Experts link tyramine with blood pressure spikes, heart palpitations, and severe headaches in people taking monoamine oxidase inhibitor (MAOI) drugs—for example, those prescribed for depression or Parkinson’s disease.

Allergy

It's possible to be allergic to sheep's milk, from which feta cheese is made. But you're likely allergic to other mammals' milk as well, such as cow's milk.

How to Make Feta Cheese

To make traditional Greek feta cheese, start by warming unpasteurized sheep’s milk (sometimes mixed with goat’s milk) and add rennet to separate the curds from the whey. Then, drain the whey, add salt to the curds, and let it sit for a few days. Finally, age the cheese in a saltwater brine for several weeks at room temperature, followed by two months in the refrigerator.

How to Store Feta Cheese

Feta cheese can dry out quickly, even in the fridge. To keep it fresh for more than a week, it’s best to store it in brine (salted water) or salted milk.

Feta Cheese Recipes

Feta is a versatile cheese used in a variety of dishes, such as:

• Greek pastries
• Salads
• Roasted vegetables
• Feta and olive oil
• Pizza and flatbreads
• Grilled feta

Takeaways

Feta cheese, a traditional Greek cheese made mostly from sheep and goat milk, is known for its soft, crumbly texture, salty flavor, and slight tang. It offers good amounts of calcium, protein, and essential vitamins, but it’s also high in sodium and saturated fat, making moderation key. Feta also has potential health benefits; it supports bone health with calcium and phosphorus, and its probiotics may aid gut health. However, its high sodium can raise blood pressure, and its saturated fats should be limited. Enjoy feta in a range of recipes, from salads to pizzas.

Feta Cheese FAQs

What pairs well with feta cheese?

Feta's natural saltiness pairs well with sweet vegetables such as beets, tomatoes, and fennel.

Can feta cheese be eaten on a keto diet?

The ketogenic diet or “keto” diet is a low-carbohydrate and high-fat eating plan. The ratio is usually 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbs. You can eat any type of cheese on the keto diet, including feta, as long as it meets these guidelines. One ounce of feta cheese has about 5 grams of protein, 5 grams of fat, and 2 grams of carbohydrates.

 

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