Feta, a traditional Greek brined curd cheese, is primarily made from sheep's milk or a combination of sheep's and goat's milk. Its distinct tangy and salty flavor comes from the fermentation process and its storage in brine. While a staple of the Mediterranean diet, its healthfulness depends on how it is consumed.
Feta's Impressive Nutritional Profile
One of the main reasons feta is considered a healthy choice is its rich nutrient content, which provides significant benefits, particularly for bone and gut health.
High in Calcium and Phosphorus
- Bone Health: Feta contains high levels of calcium and phosphorus, two minerals crucial for maintaining strong bones and teeth. The combination of these two nutrients is especially effective for preventing osteoporosis and improving bone density. One ounce (28g) provides a substantial portion of the daily value for both.
- Dental Health: Beyond bones, the high calcium content is also vital for strong and healthy teeth.
Source of Probiotics
- Gut Health: As a fermented food, feta contains beneficial probiotics, including Lactobacillus plantarum, which supports a healthy gut microbiome. These friendly bacteria protect the intestinal tract from harmful, disease-causing bacteria like E. coli and Salmonella.
- Immune System Support: A healthy gut biome is closely linked to a strong immune system. The probiotics found in feta can help boost immunity and provide anti-inflammatory effects.
Beneficial Fatty Acids and Vitamins
- Weight Management: Feta contains conjugated linoleic acid (CLA), a fatty acid that has been shown in some studies to help improve body composition by decreasing fat mass and increasing lean body mass.
- Vitamin Powerhouse: This cheese is a good source of B vitamins, including B12 and riboflavin, which are essential for energy production and healthy nerve function. It also contains vitamins A and K, and minerals like zinc and selenium.
Potential Drawbacks to Consider
Despite its many benefits, feta is not without its downsides. A few key factors require moderation.
High Sodium Content
- Impact on Blood Pressure: The most significant drawback is its high sodium content. The salting process during production and storage in brine makes feta very salty. Excessive sodium intake is linked to high blood pressure, a risk factor for heart and kidney disease. For those with hypertension or sodium sensitivity, consuming large amounts can be problematic. A simple solution is to rinse the cheese with water before eating to reduce the saltiness.
Saturated Fat
- Moderation is Key: While lower in fat and calories than many aged cheeses, feta still contains saturated fat. Health experts generally recommend limiting saturated fat intake, so it's important to consume feta in controlled portions.
Lactose and Listeria Risks
- Lactose Concerns: As an unripened cheese, feta has a higher lactose content than aged varieties, making it potentially unsuitable for individuals with severe lactose intolerance. However, those with mild sensitivity may tolerate it better than other cheeses due to the fermentation process.
- Unpasteurized Milk: Some feta is made from unpasteurized milk, which carries a risk of Listeria contamination. This poses a particular risk for pregnant women, who are often advised to avoid unpasteurized cheeses. Always check the label to ensure the cheese is made with pasteurized milk.
Feta vs. Other Popular Cheeses: A Comparison
To put feta's health profile into perspective, here is a comparison with other common cheeses based on a standard 1-ounce (28g) serving.
| Feature | Feta Cheese | Cheddar Cheese | Mozzarella (Part-Skim) |
|---|---|---|---|
| Calories | ~74 kcal | >110 kcal | Lower than feta |
| Fat | ~6g | >7g | Lower than feta |
| Protein | ~4g | Varies | Varies |
| Sodium | High (~312mg) | Higher than feta | Varies |
| Calcium | High | High | High |
| Probiotics | Yes | No | No |
| Lactose | Higher than aged cheeses | Lower (aged) | Higher than aged cheeses |
Conclusion: Enjoying Feta Healthily
While feta cheese has undeniable nutritional benefits, including high levels of calcium, protein, and beneficial probiotics, its high sodium and saturated fat content means moderation is essential. By controlling portion sizes, rinsing the cheese to reduce salt, and choosing pasteurized options, you can safely and healthily incorporate this flavorful cheese into your diet. It pairs perfectly with nutrient-dense foods like fresh vegetables, making it a star of the healthy Mediterranean diet. When balanced with an overall healthy eating pattern, feta cheese can be a delicious and beneficial part of your meals. To learn more about other cheeses, see this guide from the U.S. Dairy website on cheese nutrition.
