Feta vs. Mozzarella: What's the Nutritional Difference?
While both feta and mozzarella are popular soft cheeses, their origins and nutritional profiles are quite distinct. Feta, a Greek cheese traditionally made from sheep's or goat's milk, is aged in brine, giving it a salty flavor and crumbly texture. Mozzarella, an Italian cheese, is known for its mild taste and stretchy consistency, and is typically made from cow's or buffalo's milk. Understanding their core differences is the first step in deciding which is the healthier option for your plate.
Calorie and Fat Content
When it comes to weight management, calorie and fat content are often a primary concern. On a per-ounce basis, fresh mozzarella and feta are quite similar in calories, but their fat composition varies. A key distinction is that part-skim mozzarella is a readily available, lower-fat option that significantly reduces saturated fat intake compared to its full-fat or feta counterparts.
Sodium Content and Health Implications
Sodium intake is a major concern, particularly for individuals managing blood pressure. Feta's brining process gives it a distinctly salty flavor but also a much higher sodium content than mozzarella. Those monitoring their sodium intake for heart health will find mozzarella to be the more favorable option. However, for those who enjoy the intense flavor of feta, portion control or rinsing the cheese can help mitigate some of the saltiness.
Protein and Probiotics
Both cheeses offer a good source of protein, an essential macronutrient for muscle repair and satiety. Mozzarella is often slightly higher in protein per serving. Additionally, both can contain probiotics, beneficial bacteria that support gut health. While traditionally brined feta may contain live cultures, fresh mozzarella is also known to contain probiotic strains, such as Lactobacillus casei. These friendly bacteria can help promote a healthy digestive system and immune function.
Comparison Table: Feta vs. Mozzarella (per 1 oz serving)
| Nutrient | Feta (Full-Fat) | Mozzarella (Full-Fat) | Mozzarella (Part-Skim) |
|---|---|---|---|
| Calories | ~75 | ~85 | ~72 |
| Protein | ~4 g | ~6 g | ~7 g |
| Total Fat | ~6 g | ~6 g | ~5 g |
| Sodium | ~312 mg | ~178 mg | ~175 mg |
| Calcium | ~11% DV | ~11% DV | ~22% DV |
Considerations for Specific Dietary Goals
The healthier choice between feta and mozzarella often depends on your individual nutritional needs and health priorities.
For Weight Loss: Both cheeses can fit into a weight-loss plan, but portion control is key. Feta's strong flavor means a little goes a long way, satisfying cravings with less quantity. Mozzarella, especially part-skim, offers a slightly better calorie-to-protein ratio and can be a filling option.
For Heart Health: Low-sodium diets are crucial for heart health. In this case, fresh mozzarella is the clear winner due to its significantly lower sodium content compared to feta. Those with high blood pressure should be particularly mindful of feta's saltiness.
For Bone Health: Both are good sources of calcium and phosphorus, which are vital for strong bones. Part-skim mozzarella is a standout, providing a higher percentage of the daily value for calcium per ounce. Feta made from sheep's milk also contains high levels of calcium.
For Gut Health: Both cheeses can provide probiotics that support a healthy gut microbiome, which may benefit digestive and immune function. For maximum probiotic benefit, opt for unpasteurized or traditionally made varieties where available.
How to Incorporate Them into a Healthy Diet
- Enhance Salads: Crumble feta over a Greek salad or toss fresh mozzarella balls into a Caprese salad with tomatoes and basil.
- Boost Baked Dishes: Use part-skim mozzarella on homemade pizzas or in lasagna for a lower-fat melted cheese option. Feta adds a flavorful punch to baked chicken or roasted vegetables.
- Create Savory Snacks: Pair mozzarella with whole-grain crackers or fruit for a balanced snack. A small amount of crumbled feta on cucumber slices makes a refreshing, flavorful bite.
- Stir into Meals: Both cheeses can be stirred into hot dishes. Add mozzarella to a tomato sauce or melt it into a simple pasta dish. Fold feta into scrambled eggs or a frittata for extra flavor.
The Verdict: Which Cheese is Healthier?
Ultimately, there is no single 'healthiest' cheese, as the better choice depends on your health goals. Mozzarella is generally a more heart-healthy option due to its lower sodium content and readily available part-skim varieties, which reduce saturated fat. However, feta offers a stronger flavor, meaning a smaller portion can satisfy cravings, and it provides beneficial fatty acids like CLA. Both are excellent sources of protein and calcium and can offer gut-friendly probiotics.
The best strategy is to enjoy either cheese in moderation as part of a balanced diet. Pay attention to portion sizes and consider your nutritional needs, especially for sodium. Whether you prefer the tangy crumble of feta or the mild creaminess of mozzarella, you can confidently include either in your healthy eating plan. For more general guidelines on incorporating healthy foods, the Dietary Guidelines for Americans offers comprehensive advice on building a nutrient-dense diet.
Conclusion
Both feta and mozzarella are nutritious, versatile cheeses that can be part of a healthy diet. The key distinction lies in their sodium and fat content. Feta is higher in sodium but offers more flavor in smaller portions, while mozzarella, particularly part-skim, is lower in sodium and saturated fat. Your personal health priorities—whether managing weight, watching sodium, or focusing on probiotics—should guide your choice. By being mindful of portions and selecting the type that best fits your needs, you can enjoy the culinary and nutritional benefits of either cheese without compromise.
