Is feta cheese good for you? A Nutritional Breakdown

October 1, 2025 •

5 min read

Originating in ancient Greece, feta cheese has been a dietary staple for centuries and is a cornerstone of the health-promoting Mediterranean diet. But beyond its savory flavor, is feta cheese good for you from a nutritional standpoint? This article explores its unique health benefits and potential drawbacks, such as high sodium, offering a complete guide to incorporating it into a balanced diet.

Quick Summary

Feta cheese, a traditional Greek cheese made from sheep's or goat's milk, offers rich nutrients like calcium, protein, and probiotics. While beneficial for bone and gut health, its high sodium and saturated fat content mean it's best enjoyed in moderation as part of a balanced diet.

Key Points

Rich in nutrients: Feta cheese is a good source of protein, calcium, phosphorus, and B vitamins like B12 and riboflavin.
Supports bone health: Its high calcium and phosphorus content, combined with protein, helps improve bone density and prevent osteoporosis.
Promotes gut health: As a fermented cheese, feta contains probiotics like Lactobacillus plantarum that benefit immune function and aid digestion.
High in sodium: Feta cheese is cured in a brine, making it high in sodium; moderation is key, and rinsing can help reduce the salt content.
Consume in moderation: Due to its high sodium and saturated fat content, feta should be enjoyed in controlled portions as part of a healthy, balanced diet.
Versatile culinary ingredient: Feta's bold, tangy flavor makes it a perfect addition to salads, roasted vegetables, dips, and pasta dishes.
Check for pasteurization: Pregnant women and others with compromised immune systems should only consume pasteurized feta to avoid the risk of Listeria contamination.

The Nutritional Profile of Feta Cheese

At its core, feta is a nutrient-dense food, traditionally made from sheep's milk or a combination of sheep's and goat's milk. This unique composition gives it a distinct tangy flavor and a favorable nutritional profile compared to many aged cheeses. An ounce (28g) of feta provides a solid dose of essential vitamins and minerals without an excessively high-calorie count. Key nutritional components include:

Protein: A one-ounce serving contains around 4-5 grams of protein, essential for muscle repair and growth.
Calcium: Feta is a good source of calcium, vital for bone density and strength. An ounce provides roughly 11-14% of the daily value.
B Vitamins: Feta is rich in B vitamins, including B12 and Riboflavin (B2), which support energy production and nervous system health.
Phosphorus: This mineral works with calcium to build strong bones and teeth.
Healthy Fats: While it contains saturated fat, full-fat feta is also a source of conjugated linoleic acid (CLA), a fatty acid that some studies have linked to reduced body fat, although more research is needed.

Feta vs. Other Cheeses: A Nutritional Comparison

To put feta's nutritional profile into context, here is a comparison of a 1-ounce (28g) serving with other popular cheese types based on typical values:


Nutrient	Feta Cheese	Cheddar Cheese	Mozzarella Cheese	Goat Cheese (Soft)
Calories	74	114	85	75
Protein	4 g	7 g	6 g	5 g
Fat	6 g	9 g	6 g	6 g
Saturated Fat	4 g	6 g	4 g	4 g
Sodium	~312 mg	~175 mg	~140 mg	~110 mg
Calcium	11-14% DV	20% DV	14% DV	8% DV

This table highlights that while feta is relatively low in calories and fat compared to aged cheeses like cheddar, its sodium content is notably higher. This is a critical factor for those monitoring their salt intake.

Health Benefits of Feta Cheese

Despite its high sodium content, feta offers several compelling health benefits that make it a valuable addition to a balanced diet when consumed in moderation.

Supports Bone Health

Rich in calcium and phosphorus, feta cheese contributes significantly to maintaining strong, healthy bones. Both minerals are crucial for maintaining bone density and helping to prevent osteoporosis. The combination of protein and calcium further enhances this protective effect.

Promotes Gut Health

Feta is a fermented food, meaning it contains probiotics—beneficial bacteria that support a healthy gut microbiome. Research has identified specific strains in feta, such as Lactobacillus plantarum, which can thrive in the harsh conditions of the digestive system and protect against harmful bacteria like E. coli and Salmonella. These probiotics also exhibit anti-inflammatory effects.

Contains Beneficial Fatty Acids

As noted, feta, especially when full-fat, contains CLA. Some studies suggest CLA may help reduce body fat and improve body composition. While these studies often use supplements, incorporating CLA-rich foods like feta into your diet can still be a positive step. However, it's important to be mindful of the saturated fat content.

A Nutritious Part of the Mediterranean Diet

The Mediterranean diet, consistently ranked as one of the healthiest in the world, includes moderate consumption of cheese like feta. This diet is associated with lower risks of heart disease, stroke, and certain cancers. By enjoying feta alongside vegetables, whole grains, and lean proteins, you can leverage its benefits as part of a highly effective eating plan.

Potential Risks and How to Mitigate Them

As with any food, there are considerations to keep in mind to maximize the benefits of feta while minimizing potential risks.

High Sodium Content

The most significant concern with feta is its high sodium content, a result of being aged in brine. High sodium intake is linked to elevated blood pressure and an increased risk of heart and kidney disease. To mitigate this:

Rinse Before Eating: Rinsing feta under cold water can significantly reduce its saltiness.
Control Portion Size: Due to its strong flavor, a little feta goes a long way. Use it sparingly to add a burst of flavor rather than as a primary ingredient.

Saturated Fat

Feta contains a moderate amount of saturated fat. While this is less than many aged cheeses, it's still important to consider your overall intake. Health organizations recommend limiting saturated fat to less than 10% of daily calories. For this reason, consuming feta in moderation is key.

Pregnancy Concerns (Listeria)

Unpasteurized soft cheeses, including some feta, can carry the bacteria Listeria monocytogenes, which poses a serious risk to pregnant women. Pregnant individuals should only consume feta if it is clearly labeled as pasteurized.

Lactose Intolerance and Tyramine

While feta is generally easier to digest than cow's milk cheeses, it still contains some lactose and may cause discomfort for those with severe lactose intolerance. Feta also contains tyramine, a substance that can cause headaches in people taking monoamine oxidase inhibitor (MAOI) drugs.

How to Enjoy Feta Cheese in Your Diet

Feta's versatility makes it easy to add to a wide range of meals. Here are some delicious and healthy ideas:

Salads: Sprinkle crumbled feta over fresh greens, cucumbers, and tomatoes for a classic Greek salad.
Roasted Vegetables: Toss roasted vegetables like bell peppers, zucchini, and eggplant with feta for a savory side dish.
Baked Dishes: Try a baked feta pasta or toss crumbled feta with chickpeas and herbs.
Dips and Spreads: Create a whipped feta dip by blending it with Greek yogurt, olive oil, and herbs.
Stuffed Chicken: Mix feta with spinach and stuff it into chicken breasts before baking.
Breakfast: Add feta to scrambled eggs or a frittata for a protein-rich start to your day.
Grain Bowls: Mix feta into quinoa or a Mediterranean-style rice bowl with lentils.

Conclusion: Is Feta Cheese a Healthy Choice?

Yes, feta cheese is good for you when enjoyed in moderation as part of a balanced diet. Its rich profile of protein, calcium, phosphorus, and probiotics offers significant health benefits, particularly for bone and gut health. However, its high sodium and saturated fat content necessitate mindful consumption, especially for individuals with high blood pressure or other heart-related concerns. By controlling portion sizes, rinsing the cheese to reduce sodium, and using it as a flavor enhancer rather than a main dish, you can comfortably include this delicious, tangy cheese in your healthy eating plan. The key lies in balancing its powerful flavor and nutritional contributions with other wholesome ingredients, just as it is enjoyed in the traditional Mediterranean diet.

To learn more about the nutritional benefits of feta and how it compares to other dairy products, you can visit a reliable resource like Healthline: https://www.healthline.com/nutrition/feta-cheese-good-or-bad.

Frequently Asked Questions

No, compared to many other cheeses, feta is relatively low in calories. A 1-ounce (28g) serving contains about 74 calories, significantly less than the 114 calories found in an ounce of cheddar.

Yes, feta cheese is a good source of protein. A 1-ounce serving provides approximately 4-5 grams of protein, making it a valuable addition to meals for muscle growth and repair.

Feta cheese is salty because it is aged and stored in a salty brine solution, which helps to preserve it and gives it its distinctive flavor. The salt content can be reduced by rinsing the cheese with cold water before use.

Yes, as a fermented product, feta cheese contains beneficial live bacteria, or probiotics, such as Lactobacillus plantarum, which supports gut and immune health.

Feta cheese is often considered easier to digest than cheeses made from cow's milk because it's traditionally made from sheep's and goat's milk, which contain lower levels of lactose.

Pregnant women should be cautious about feta cheese and only eat pasteurized versions. Unpasteurized feta can harbor Listeria bacteria, which is dangerous during pregnancy. Always check the label to ensure it's made from pasteurized milk.

To reduce the sodium content in feta cheese, simply rinse it under cold water before adding it to your meal. You can also use it as a garnish in small quantities to control the flavor and saltiness.