Is Crumbled Feta Good for You? Balancing Benefits and Risks

January 1, 2026 •

2 min read

Feta cheese has been a celebrated staple of the Mediterranean diet for thousands of years, known for its distinct, tangy flavor. For those considering adding it to their meals, the question, is crumbled feta good for you?, is important and depends on both its impressive nutrient profile and its high sodium content.

Quick Summary

Crumbled feta offers valuable nutrients like calcium, protein, and probiotics, supporting bone and gut health. However, its high sodium content requires moderate consumption, especially for those with high blood pressure.

Key Points

Rich in nutrients: Feta is a great source of bone-building calcium and phosphorus, as well as protein, selenium, and B vitamins.
Contains probiotics: This fermented cheese houses beneficial bacteria like Lactobacillus plantarum that can support gut health and immunity.
High in sodium: A major drawback is the high salt content from the brining process, requiring mindful consumption, especially for those with high blood pressure.
Lower in fat and calories: Compared to many aged cheeses like cheddar or parmesan, feta is a lower-fat, lower-calorie option.
Requires moderation: Because of its high sodium and saturated fat, enjoying feta in small, controlled portions is key to balancing its health benefits.
Look for pasteurized versions: Pregnant women should always opt for feta made from pasteurized milk to avoid the risk of Listeria.

The Nutritional Powerhouse: What Makes Crumbled Feta a Healthy Choice

Crumbled feta is a flavorful addition to many dishes and offers several health benefits. Made traditionally from sheep's milk or a blend with goat's milk, it has a distinct nutritional profile.

Benefits for Bone Health

Feta is rich in calcium and phosphorus, essential minerals for strong bones and teeth. Dairy calcium is considered highly bioavailable, contributing to bone density and helping prevent osteoporosis.

Probiotics and Gut Health

As a fermented cheese, feta contains probiotics, beneficial bacteria that support a healthy gut microbiome. These can aid digestion and boost immune function.

Protein for Satiety and Weight Management

Feta is a good source of protein, which helps build muscle and promotes fullness, making it useful for weight management when consumed in moderation.

Rich in Essential Vitamins

Feta provides important B vitamins, including B12, riboflavin (B2), and B6, which are vital for nerve function, energy production, and metabolism.

The Considerations: High Sodium and Saturated Fat

A significant drawback of feta is its high sodium content due to the brining process, which can contribute to high blood pressure. It also contains saturated fat, which should be limited for heart health. Lower-fat feta options are available.

Who Should Be Cautious?

Individuals with high blood pressure, lactose intolerance, and pregnant women (due to the risk of Listeria in unpasteurized cheese) should be mindful of their feta consumption. Always choose pasteurized feta.

How Crumbled Feta Compares to Other Cheeses

Here is a comparison of crumbled feta to a few other popular cheeses based on a 1-ounce (28g) serving:


Nutrient (per 1 oz)	Feta	Mozzarella (part-skim)	Cottage Cheese (low-fat, per 1/2 cup)	Cheddar (mild)
Calories	~75	~85	~80	~110
Protein	~4-5g	~6-7g	~14g	~7g
Total Fat	~6g	~5g	~1g	~9g
Sodium	~312mg	~4mg	~360mg	~175mg

Feta is a lower-calorie, lower-fat choice compared to cheddar but higher in sodium than mozzarella.

Tips for Enjoying Crumbled Feta Healthily

To enjoy feta while managing sodium intake, try rinsing it under cold water, using it sparingly as a flavor enhancer, mixing it with lower-sodium cheeses, and pairing it with fresh vegetables.

Conclusion

So, is crumbled feta good for you? Yes, in moderation. It provides beneficial nutrients like calcium, protein, and probiotics, making it a healthy addition to a balanced diet. However, its high sodium and saturated fat require mindful portion control, especially for those with health concerns. Enjoyed sensibly, crumbled feta fits well within a healthy eating pattern.

For more in-depth nutritional information and comparisons, see this helpful guide from WebMD.

Frequently Asked Questions

The sodium content is generally similar in crumbled and block feta, as it comes from the cheese's brining process. You can reduce the sodium of either form by rinsing it under cold water before use.

While feta is nutritious, its high sodium and saturated fat content mean it is best consumed in moderation. Daily intake should be controlled, especially if you have existing health concerns like high blood pressure.

Yes, feta can be a good choice for weight loss when used in moderation. It is lower in calories and fat than many other cheeses, and its strong flavor allows a small amount to go a long way, satisfying cravings without excess calories.

Yes, feta is an excellent source of calcium. One ounce can provide about 14% of the daily value, making it beneficial for bone health.

Genuine Greek feta is a Protected Designation of Origin (PDO) product, traditionally made from sheep's milk or a sheep's and goat's milk blend, and aged in brine. Other 'feta' sold in stores might be made from cow's milk and have a different flavor and texture.

Feta contains saturated fat, which can impact cholesterol levels. However, it is lower in fat than many aged cheeses. Moderation is key, and studies suggest fermented dairy might not negatively impact cholesterol as much as other fats.

To reduce the saltiness, you can soak the crumbled feta in a bowl of fresh, cold water for a few minutes before eating. You can also simply rinse it thoroughly.