Is Too Much Feta Cheese Bad for You? A Deep Dive into the Health Risks

January 10, 2026 •

3 min read

According to the World Health Organization, the global mean intake of sodium is more than double the recommended amount. This raises serious questions, like: is too much feta cheese bad for you, especially given its high sodium content?

Quick Summary

Feta cheese, while rich in nutrients, can pose health risks if overconsumed due to its high sodium and saturated fat content. These include elevated blood pressure, increased risk of heart disease, and digestive issues for those with lactose intolerance. Safe consumption relies on moderation and being mindful of portion sizes.

Key Points

High Sodium Warning: Feta cheese is very high in sodium due to its brining process, which poses risks for high blood pressure and heart disease if overconsumed.
Practice Moderation: A little feta adds great flavor, so use it as a garnish. Control your portion sizes to manage sodium and saturated fat intake.
Consider the Alternatives: For those with high blood pressure or other dietary restrictions, less salty cheeses or plant-based alternatives may be a better choice.
Manage Sodium Levels: You can reduce feta's saltiness by rinsing it with water or soaking it in milk before use.
Check Pasteurization: Pregnant women should only eat feta made with pasteurized milk to avoid the risk of Listeria contamination.
Be Mindful of Lactose: As an unripened cheese, feta contains more lactose. This can cause digestive issues for individuals with lactose intolerance.

Feta Cheese: The High-Sodium Concern

Feta cheese is a Mediterranean staple celebrated for its tangy flavor and creamy texture. However, its most significant nutritional drawback is its high sodium content. A single ounce (28 grams) serving can contain over 300mg of sodium, representing a significant portion of the recommended daily intake. The brining process used to preserve the cheese is the primary reason for this saltiness. Excessive sodium intake is a known risk factor for a number of serious health conditions.

The Health Repercussions of Excess Sodium

Consistently consuming too much sodium can lead to a cascade of health problems. The most immediate concern is its link to high blood pressure, or hypertension. This places extra strain on your cardiovascular system, increasing the risk of heart attack, stroke, and kidney disease. Furthermore, prolonged high sodium intake can contribute to issues like water retention, bloating, and even stomach cancer.

Other Potential Downsides of Overconsumption

Beyond sodium, consuming too much feta can present other health challenges, especially for certain individuals.

Saturated Fat: While feta is lower in fat than many other cheeses, it is not without a significant amount of saturated fat. An ounce can account for a notable percentage of your daily recommended intake, and overconsumption can increase cholesterol levels.
Lactose Intolerance: As an unripened cheese, feta contains higher levels of lactose than aged varieties. For those with lactose intolerance, this can lead to digestive discomfort, including bloating, gas, cramping, and diarrhea.
Pregnancy Concerns: Unpasteurized feta carries a risk of Listeria contamination, which can be particularly dangerous for pregnant women, potentially causing miscarriage or severe illness in newborns. Always choose pasteurized feta during pregnancy.

Making Healthier Choices with Feta

Enjoying the rich flavor of feta doesn't have to mean compromising your health. By practicing moderation and employing smart preparation techniques, you can mitigate the primary risks associated with high consumption.

Here are some tips for healthier feta consumption:

Rinse Before Serving: A simple rinse under cold water can significantly reduce the surface saltiness.
Soak in Milk: To dramatically reduce the overall sodium content, soak feta in a container of milk for 1-2 days, changing the milk daily.
Mind Your Portion: Treat feta as a garnish rather than a main ingredient. A little goes a long way due to its intense flavor.
Seek Reduced-Sodium Versions: Look for commercially available feta cheeses specifically labeled as reduced-sodium.

Feta vs. Other Cheeses: A Nutritional Comparison

To put feta's nutritional profile into perspective, here is a comparison with other popular cheeses, based on a 1-ounce serving.


Feature	Feta Cheese	Cheddar Cheese	Part-Skim Mozzarella	Cottage Cheese (low fat)
Sodium	High (~316mg)	Moderate (~176mg)	Moderate (~162mg)	Low (~362mg per 1/2 cup)
Saturated Fat	High (~4g)	High (~6g)	Moderate (~4g)	Low (~0.7g per 1/2 cup)
Calories	Moderate (~75 kcal)	High (~110 kcal)	Moderate (~85 kcal)	Low (~81 kcal per 1/2 cup)
Lactose	Higher (unripened)	Lower (aged)	Lower (aged)	Lower (processed)

The Healthy Balance: Conclusion

Ultimately, whether too much feta cheese is bad for you depends entirely on your overall dietary patterns and health status. For most people, consuming feta in moderation as part of a balanced diet is perfectly safe and can even provide nutritional benefits like calcium and beneficial bacteria. However, for individuals with high blood pressure, kidney issues, or lactose intolerance, careful monitoring of intake is essential. Always opt for pasteurized versions to avoid foodborne illness risks. The key is to be mindful of its high sodium content and enjoy this flavorful cheese as a tasty garnish rather than in excessive quantities.

For more comprehensive information on dietary recommendations, consider consulting resources from trusted health organizations, such as the American Heart Association.

Frequently Asked Questions

Eating too much feta can lead to excessive sodium intake, potentially causing high blood pressure, bloating, and water retention. It can also contribute to higher saturated fat consumption and digestive issues for those with lactose intolerance.

A healthy portion is typically around one ounce (28 grams). Since feta has an intense flavor, a small amount is often sufficient to enhance a dish without excessive sodium.

Yes, but only if it's made from pasteurized milk. Unpasteurized feta carries a risk of Listeria contamination, which can be dangerous during pregnancy.

You can reduce the salt content by rinsing the cheese under cold water or soaking it in milk for a few hours. The milk will draw out some of the salt while preserving the cheese's milky flavor.

Feta is generally lower in fat and calories compared to many other cheeses like cheddar, but it still contains a notable amount of saturated fat. Moderation is key to managing your fat intake.

Yes, in moderation, feta is a good source of several nutrients, including protein, calcium, phosphorus, and probiotics, which support bone and gut health.

Yes, several vegan alternatives are available, often made from tofu, cashews, or almonds. These can provide a similar flavor and texture without the dairy or high sodium content.