Are Feta Crumbles Healthy? A Detailed Nutritional Analysis

December 13, 2025 •

3 min read

A 1-ounce (28-gram) serving of feta cheese typically contains around 76 calories, 6 grams of fat, and 4 grams of protein, making it a flavorful yet nutrient-dense dairy option. This leads many to wonder, however, are feta crumbles healthy, especially when compared to the block version and other cheeses?

Quick Summary

Feta crumbles are a good source of calcium, protein, and probiotics, but are notably high in sodium and saturated fat. The pre-crumbled form often includes anti-caking additives not found in the block version. Consuming in moderation and being aware of the higher salt content is key for fitting them into a healthy diet.

Key Points

Rich in Nutrients: Feta crumbles provide calcium, protein, probiotics, and B vitamins, supporting bone and gut health.
Moderation is Key: Due to high sodium and saturated fat content, feta should be consumed in moderation, especially if you have blood pressure concerns.
Crumbles vs. Block: Pre-crumbled feta may contain anti-caking agents that affect flavor and texture, while block feta is typically higher quality.
Lower in Fat than Alternatives: Feta is lower in calories and fat than many other aged cheeses like cheddar or parmesan.
Sodium Reduction Tip: Rinsing the crumbles briefly with cold water can help lower their high salt content.
Versatile Flavor Accent: A little feta can add a bold, tangy flavor to salads, vegetables, and other dishes, meaning a small portion goes a long way.

Nutritional Profile of Feta Crumbles

Feta is a brined, white cheese traditionally made from sheep's milk or a mix of sheep's and goat's milk. The crumbles offer a convenient way to add its characteristic salty, tangy flavor to dishes. While the base cheese is the same as the block variety, the preparation and packaging of crumbles introduce some key differences to consider from a health perspective. For a typical one-ounce (28g) serving, feta provides:

Calories: ~76
Protein: ~4-5 grams
Fat: ~6-6.5 grams, with a notable portion being saturated fat
Sodium: ~312-364 milligrams, which is a significant portion of the daily recommended intake
Calcium: ~14% of the daily value
Probiotics: Contains beneficial bacteria like Lactobacillus plantarum
Vitamins and Minerals: Good source of B vitamins (B12, riboflavin), phosphorus, zinc, and selenium

The Health Benefits of Feta

Despite the drawbacks, incorporating feta into your diet can offer several health benefits:

Bone Health: Feta is an excellent source of calcium and phosphorus, two minerals vital for building and maintaining strong bones. Its composition of calcium and protein helps support bone density and may help prevent osteoporosis.
Gut Health: As a fermented food, feta contains probiotics that can promote a healthy gut microbiome. These friendly bacteria help with digestion and can boost the immune system.
Beneficial Fatty Acids: Feta cheese contains conjugated linoleic acid (CLA), a fatty acid that some studies suggest may improve body composition by reducing fat mass.
Lower in Fat and Calories: Compared to many other aged cheeses like cheddar or parmesan, feta is relatively lower in calories and fat, making it a good option for those managing their weight.

Potential Health Drawbacks

On the other hand, the high sodium and saturated fat content require careful consideration, especially for those with hypertension or heart disease concerns. Pre-crumbled feta presents its own specific issues:

High Sodium: The brine in which feta is cured results in a high salt content. Excessive sodium intake can contribute to high blood pressure. However, rinsing the crumbles can help reduce some of the salt.
Saturated Fat: Feta contains saturated fat, and while moderation is key for all cheese, it's important to be mindful of your overall daily intake.
Additives in Crumbles: Most pre-packaged crumbles contain anti-caking agents, such as powdered cellulose, to prevent them from clumping together. This can result in a drier, harder texture and may impact the flavor compared to a fresh block.

Crumbles vs. Block Feta: A Comparison


Feature	Feta Crumbles	Feta Block
Convenience	High. Ready to use.	Low. Requires crumbling/cutting.
Flavor & Texture	Drier, can have a harder texture and milder flavor due to anti-caking agents.	Fresher, creamier texture and more complex flavor.
Price	Generally higher per ounce due to processing.	Typically more economical.
Ingredients	Often contains anti-caking agents like cellulose.	Does not contain additives; just cheese and brine.
Shelf Life	Usually shorter than a block.	Longer shelf life, especially if stored in brine.

How to Enjoy Feta Crumbles Healthily

To maximize the health benefits and minimize the downsides of feta crumbles, consider these tips:

Rinse the crumbles: A quick rinse under cold water can significantly reduce the sodium content.
Use as a garnish: Because of its bold flavor, a little feta goes a long way. Use it to add a powerful flavor accent to dishes rather than as a primary ingredient.
Pair with fresh foods: Incorporate feta into salads with fresh vegetables, or sprinkle over roasted vegetables to complement its strong taste without relying on high-fat accompaniments.
Choose quality brands: Look for brands with minimal additives. If using the pre-crumbled variety, check the ingredients list for added cellulose or preservatives.
Balance high-sodium meals: If a recipe calls for feta, be mindful of other high-sodium ingredients and consider reducing salt elsewhere in the dish.
Consider making your own: Buying a block of feta and crumbling it yourself is often more flavorful and fresher.

Conclusion: So, Are Feta Crumbles Healthy?

Ultimately, are feta crumbles healthy depends on your dietary needs and how you consume them. They offer valuable nutrients like calcium, protein, and probiotics, but the high sodium and saturated fat mean they are best enjoyed in moderation. While the crumbles offer convenience, opting for the block version and crumbling it yourself can provide a fresher, additive-free experience with better flavor and texture. For most people, feta is a perfectly safe and delicious addition to a balanced diet, provided its salty nature is managed wisely. To learn more about incorporating healthy dairy into your meals, check out this helpful guide from WebMD.

Frequently Asked Questions

Generally, the salt content is similar, but the brine used to store feta is what makes it salty. The difference with crumbles is the potential for a drier flavor caused by anti-caking agents, not a higher sodium content.

Pregnant women should be cautious about feta, especially if it's made from unpasteurized milk, due to the risk of Listeria bacteria. Always check the packaging to confirm it's made from pasteurized milk.

To reduce the high sodium content, you can rinse the feta crumbles under cold water for a few seconds before adding them to your dish.

Both are healthy in moderation. Feta is lower in calories and fat than many other cheeses, while mozzarella is a good source of calcium. Your choice depends on your specific nutritional goals, but both contain saturated fat that should be limited.

Yes, when used as a flavorful accent, crumbled feta can be part of a weight-loss diet due to its lower calorie count compared to many cheeses. Its protein content also helps with satiety.

The white powder found in pre-crumbled feta is often powdered cellulose, an anti-caking agent added to prevent the cheese from clumping together in the package.

While feta is not lactose-free, it is an unripened cheese that contains less lactose than aged varieties, making it potentially easier for some lactose-intolerant individuals to digest.