Is feta cheese dairy? Unpacking the milk, nutrition, and diet facts

October 3, 2025 •

4 min read

With its distinctive salty tang and crumbly texture, feta cheese is a staple in many cuisines, particularly Mediterranean dishes. But a common question arises: is feta cheese dairy? The short answer is yes, as it is a cheese made from animal milk, but the specific type of milk used holds the key to its unique characteristics and how it might affect your diet.

Quick Summary

Feta cheese is a dairy product, traditionally made from sheep's and goat's milk, but often with cow's milk for commercial variations. Its milk source, production, and aging process influence its flavor and nutritional profile, which includes high calcium, protein, and probiotics. The aging also reduces its lactose content, making it easier for some to digest.

Key Points

Source of Dairy: Feta is a dairy product, but traditional Greek feta is made from sheep's and goat's milk, while other versions often use cow's milk.
Low Lactose Content: The aging and fermentation process reduces the lactose content, making it easier to digest for those with mild lactose intolerance.
Nutrient-Dense Food: It is an excellent source of protein, calcium, phosphorus, and B vitamins, contributing to bone health and overall nutrition.
High in Sodium: Feta is high in salt due to its aging in brine; mindful consumption and portion control are important, especially for those with high blood pressure.
Contains Probiotics: Feta cheese includes beneficial bacteria that can support a healthy gut microbiome.
Authenticity Matters: The 'Feta' name is a Protected Designation of Origin (PDO) within the EU, ensuring authentic products are made with sheep and goat milk in specific Greek regions.

What Makes Feta a Dairy Product?

By its very nature, feta is a dairy product because its primary ingredient is milk. The defining characteristic of dairy is that it is derived from the milk of a mammal, and feta falls firmly into this category. The specific type of milk used, however, varies depending on where and how the cheese is produced, with significant distinctions between traditional Greek feta and other commercially available versions.

True Greek feta, a cheese with Protected Designation of Origin (PDO) status in the European Union, has strict production rules. For a cheese to carry the 'Feta' name in the EU, it must be made exclusively within designated regions of Greece and use milk from locally raised sheep and goats. This precise sourcing and method give it a specific taste, texture, and nutritional makeup.

The Milk Source: Traditional vs. Modern Feta

The origin of the milk is perhaps the most significant detail for understanding feta. While the flavor profiles are distinct, the use of different milks also impacts the nutritional content.

Traditional Greek Feta: Authentic feta is made with 100% sheep's milk or a combination of sheep's milk with up to 30% goat's milk. This mix contributes to the cheese's characteristic flavor—tangy, salty, and slightly peppery.
American 'Feta-Style' Cheese: Outside of the European Union, producers can use cow's milk and still market their products as 'feta' or 'feta-style'. These cheeses often have a milder, less gamey flavor compared to the Greek original.

Nutritional Profile of Feta

Despite its high sodium content, feta is a nutrient-dense cheese that can offer several health benefits when consumed in moderation.

Rich in Calcium and Phosphorus: Feta is a good source of both calcium and phosphorus, which are vital for maintaining strong bones and preventing osteoporosis.
Contains Probiotics: The fermentation process used to make feta means it can contain beneficial bacteria, or probiotics, which support a healthy gut microbiome and aid digestion.
Good Source of Protein: With a high protein content, feta can help with satiety, muscle maintenance, and overall good health.
Packed with Vitamins: Feta provides essential vitamins like B12, riboflavin, and vitamins A and K, which support brain function, energy production, and cell health.

Feta's Place in a Balanced Diet

Because of its high sodium content, enjoying feta as part of a balanced diet is key. You can rinse the cheese before use to reduce some of the saltiness. It is an incredibly versatile ingredient, ideal for crumbling over salads, incorporating into pasta dishes, or using in savory pastries. Its strong flavor means a little goes a long way, so you don't need much to elevate a dish. Combining it with fresh vegetables, olive oil, and herbs maximizes the health benefits while controlling sodium intake.

Feta and Lactose Intolerance

For many with lactose sensitivity, cheese is often off the menu. However, feta can be better tolerated by some because of its lower lactose levels compared to fresh cheeses or milk.

This is primarily due to the production process. During fermentation, the bacteria used in cheesemaking consume the lactose (the milk sugar), converting it into lactic acid. This process continues as the cheese ages, further reducing the lactose content. Traditional feta is aged in brine for at least two months, which contributes to its low lactose profile. However, feta is not lactose-free, so individuals with severe intolerance should still exercise caution.

Comparing Feta to Other Cheeses

To better understand feta's profile, here is a comparison with another popular dairy cheese, mozzarella.


Feature	Feta (Traditional)	Mozzarella (Fresh)
Milk Source	Sheep's and Goat's	Cow's
Aging	Brine-aged for at least 2 months	Not aged, very fresh
Texture	Crumbly and grainy	Soft and elastic
Lactose Content	Low (approx. 1-2g per 100g)	Higher (approx. 2.5g per 100g)
Sodium Content	Very High	Lower
Probiotics	Contains beneficial bacteria	May contain beneficial bacteria

Vegan Alternatives to Feta

For those who follow a vegan diet or have a severe dairy allergy, there are excellent plant-based alternatives to consider.

Tofu-based 'Feta': By pressing and marinating firm tofu in a blend of nutritional yeast, lemon juice, vinegar, and herbs, you can create a tangy, crumbly cheese alternative.
Nut-based 'Feta': Varieties made from blanched almonds and cashews offer a richer, creamier texture that is also dairy-free.
Commercial Products: Many brands offer Greek-style plant-based cheeses made from coconut oil or other plant-based ingredients.

Conclusion: The Final Verdict on Feta's Dairy Status

In summary, is feta cheese dairy? Yes, it is, and its traditional preparation from sheep and goat milk defines its authenticity. However, understanding the source of its milk is crucial. While true Greek feta has specific requirements, many commercially available options use cow's milk. For those with lactose sensitivities, feta is often a more tolerable option due to its low lactose content resulting from the aging process. Nutritionally, it provides valuable protein, calcium, and probiotics but should be consumed in moderation due to its high sodium. For those avoiding dairy completely, there are numerous vegan alternatives that can provide a similar flavor and texture.

Frequently Asked Questions

No, feta and goat cheese are not the same. Traditional Greek feta is made primarily from sheep's milk, with up to 30% goat's milk. Goat cheese, as the name suggests, is made exclusively from goat's milk.

Yes, there are several vegan alternatives to feta. These are often made from ingredients like marinated tofu, almonds, cashews, or coconut oil to mimic the texture and tangy flavor of traditional feta.

Authentic Greek PDO feta will be labeled as such and specify the use of sheep's or a combination of sheep's and goat's milk. Products simply called 'feta' without the PDO label, especially outside the EU, are more likely to be made with cow's milk.

Yes, feta cheese is very beneficial for bone health due to its high concentration of calcium, protein, and phosphorus. These nutrients are crucial for maintaining bone density and preventing osteoporosis.

Yes, the fermentation process used in making feta cheese introduces beneficial bacteria that act as probiotics. These microbes can help support a healthy gut and aid digestion.

Feta's salty flavor comes from the traditional production method, where the cheese is aged in a salt brine for several months. You can reduce some of the saltiness by rinsing the feta under cold water before serving.

Many people with mild lactose intolerance can tolerate feta better than other dairy products. The fermentation and aging process breaks down much of the lactose, resulting in lower levels compared to milk or fresh cheeses.