Is Danish Feta Cheese Good For You?

January 13, 2026 •

4 min read

Compared to its Greek counterpart, Danish feta is made from cow's milk and has a milder flavor and creamier texture, which appeals to many palates. While many people enjoy this versatile cheese, a common question arises: is Danish feta cheese good for you? Its healthiness depends on its nutritional content and how it fits into your overall diet.

Quick Summary

Danish feta is a milder, creamier cheese made from cow's milk with valuable nutrients like protein, calcium, and probiotics. It is generally lower in calories and fat than many hard cheeses, but it contains high sodium levels. Enjoying it in moderation can support bone and gut health within a balanced diet.

Key Points

Rich in Nutrients: Danish feta provides valuable protein, calcium, and phosphorus essential for bone health.
Lower Fat Option: It is often lower in fat and calories than many aged cheeses, making it a good choice for portion-controlled diets.
Source of Probiotics: As a fermented food, it contains beneficial probiotics that can aid digestion and boost gut health.
Moderate Sodium Intake: It is higher in sodium due to the brining process, so it should be enjoyed in moderation, especially by those with hypertension.
Cow's Milk Base: Danish feta is made from cow's milk, which gives it a milder, creamier texture compared to traditional Greek feta from sheep's milk.
Dietary Versatility: Its mildness and creaminess make it excellent for dips, spreads, and sauces, complementing a wide variety of healthy dishes.
Use in Moderation: To reap its benefits without the drawbacks, use Danish feta as a flavor accent rather than a primary ingredient.

Nutritional Profile of Danish Feta

Unlike traditional Greek feta, which is made from sheep's or goat's milk, Danish feta is typically produced from cow's milk. This difference in milk source contributes to its distinct texture and nutritional makeup. While specific values can vary by brand, a typical 1-ounce (28-gram) serving of Danish feta cheese offers:

Calories: Approximately 60-100 kcal
Fat: Around 5-9 grams, with a portion being saturated fat
Protein: About 3-4 grams
Calcium: A significant amount, often around 60-170 mg, depending on the brand
Sodium: A notable amount, as it is aged in a brine solution

Key Health Benefits

Incorporating Danish feta into your diet in moderation can provide several health benefits due to its nutrient content.

Supports Bone Health

Feta cheese is an excellent source of calcium and phosphorus, two minerals crucial for maintaining strong and healthy bones. Calcium is the primary building block for bones and teeth, and adequate intake helps prevent bone density loss and conditions like osteoporosis. The presence of phosphorus also aids in the body's absorption and utilization of calcium.

Contains Gut-Friendly Probiotics

Like other fermented foods, feta cheese can be a source of probiotics—beneficial bacteria that support a healthy gut microbiome. A healthy gut is linked to better digestion, enhanced immune function, and overall well-being. Probiotics in cheese, such as Lactobacillus plantarum, can help protect the intestinal tract from disease-causing bacteria.

Good Source of Protein

With 3-4 grams of protein per ounce, Danish feta contributes to your daily protein intake. Protein is essential for building and repairing muscle tissue, producing hormones and enzymes, and helping you feel full and satisfied after a meal.

Lower in Calories and Fat than Many Cheeses

Compared to many aged and harder cheeses like cheddar or parmesan, feta is typically lower in calories and fat. This makes it a flavorful option for those who are watching their calorie intake but still want to add a rich, creamy taste to their meals.

Potential Drawbacks and How to Mitigate Them

Despite its benefits, Danish feta does have some downsides that should be considered.

High Sodium Content

Due to its brining process, feta cheese is notoriously high in sodium. A high-sodium diet can contribute to high blood pressure, which increases the risk of heart disease and stroke. If you are sensitive to salt or have hypertension, rinsing the cheese before use can help reduce its sodium content.

Higher Saturated Fat Than Greek Feta

Because Danish feta is made from cow's milk, it can sometimes have a higher saturated fat content compared to traditional Greek feta made from sheep's milk. While saturated fat is not entirely bad, excessive intake should be limited according to dietary guidelines.

Not Suitable for Everyone

For those with lactose intolerance, Danish feta's cow's milk base means it contains more lactose than traditional sheep's milk feta. People with dairy allergies should avoid it entirely. Pregnant women should also stick to versions made with pasteurized milk to avoid the risk of listeria contamination.

Comparison Table: Danish Feta vs. Greek Feta


Feature	Danish Feta	Greek Feta
Milk Source	Cow's milk	Primarily sheep's milk, with up to 30% goat's milk
Flavor	Milder and less tangy	Bold, piquant, and tangy
Texture	Creamier and smoother; holds its shape well	Crumbly and slightly grainy
Best For	Creamy dips, spreads, sauces, or dishes needing cubes	Crumbles on salads, baked pastries, traditional Mediterranean dishes
Authenticity	Not a Protected Designation of Origin (PDO) product	A protected PDO product in the EU

How to Incorporate Danish Feta Healthily

To maximize the health benefits and minimize potential drawbacks, consider the following tips:

Practice Moderation: Enjoy Danish feta in small, controlled portions. A little goes a long way due to its rich flavor.
Pair with Fiber-Rich Foods: Combine it with fresh vegetables in salads or add it to whole-grain dishes to increase satiety and create a balanced meal.
Use as a Flavor Enhancer: Instead of a main ingredient, use feta as a garnish to add a powerful flavor accent without overdoing the fat and sodium.
Consider Cooking Methods: While Danish feta can be used for creamy sauces, mindful portioning is key. For salads, crumbled feta is a delicious, calorie-conscious choice.

Conclusion

So, is Danish feta cheese good for you? The answer is yes, when consumed in moderation as part of a balanced diet. Its creamy texture and milder flavor make it a versatile and delicious choice for many recipes. It offers valuable nutrients like protein, calcium, and probiotics that support bone and gut health. However, its higher sodium content compared to some other cheeses means it's best to be mindful of portion sizes. By using it as a flavor-rich garnish and pairing it with other healthy foods, you can enjoy all the benefits Danish feta has to offer without the drawbacks.

Frequently Asked Questions

The main difference is the milk source: Danish feta is made from cow's milk, while traditional Greek feta is made from sheep's or a mix of sheep's and goat's milk. This results in Danish feta being creamier and milder, whereas Greek feta is more tangy and crumbly.

Yes, Danish feta, like other brined cheeses, is relatively high in sodium. Rinsing the cheese under water before use can help reduce its salt content.

Danish feta is made from cow's milk and therefore contains more lactose than traditional sheep's milk feta. Individuals with lactose intolerance should consume it with caution or choose a different, aged cheese lower in lactose.

Compared to many other aged cheeses, Danish feta is relatively low in calories and fat. However, calorie and fat content can vary between brands, so checking the nutritional label is always recommended.

As a fermented dairy product, Danish feta contains probiotics, which are beneficial bacteria that can promote gut health and aid digestion.

You can add small, crumbled portions to salads, stir it into scrambled eggs, use it as a creamy base for dips, or include it in vegetable dishes.

Pregnant women should ensure that Danish feta is made from pasteurized milk to minimize the risk of listeria contamination. Always check the packaging for confirmation.