Feta Cheese: Nutritional Breakdown
Feta is a brined, soft white cheese with a salty, tangy flavour and a crumbly texture. Traditionally made from sheep's milk or a mix of sheep's and goat's milk in Greece, it offers several nutritional benefits, but also comes with some drawbacks.
Feta's Advantages
- Lower in calories and fat: Per ounce, feta is typically lower in both calories and fat compared to blue cheese, making it a potentially better option for those monitoring their intake.
- Rich in CLA: This cheese contains a beneficial fatty acid called conjugated linoleic acid (CLA), which has been linked to improved body composition by potentially decreasing fat mass and increasing lean body mass.
- Good source of probiotics: Feta, as a fermented food, contains gut-friendly bacteria like Lactobacillus plantarum that can support digestive health and boost the immune system.
- Excellent for bone health: Like many dairy products, feta is a good source of calcium, phosphorus, and protein, all of which are essential for maintaining bone density.
Feta's Disadvantages
- High sodium content: Feta's brining process gives it a high sodium content, which can contribute to high blood pressure if consumed in excess. However, rinsing the cheese can help reduce the saltiness.
- Contains tyramine: Feta is an aged cheese that contains tyramine, a compound that can trigger migraines and interact negatively with certain medications like MAOIs.
- Risk of Listeria: If made from unpasteurized milk, feta carries a risk of Listeria contamination, which is particularly dangerous for pregnant women.
Blue Cheese: Nutritional Breakdown
Characterized by its distinctive blue or grey veins, pungent smell, and bold, tangy flavour, blue cheese is produced by introducing cultures of Penicillium mould. Varieties include Roquefort, Gorgonzola, and Stilton. It offers its own set of nutritional pros and cons.
Blue Cheese's Advantages
- Higher calcium content: Blue cheese often contains more calcium per ounce than feta, which is excellent for bone health and preventing osteoporosis.
- Unique spermidine content: Research suggests that blue cheese contains spermidine, a compound that may have anti-aging and cardiovascular protective effects.
- Good source of probiotics: Similar to feta, the fermentation process results in a cheese rich in probiotics, which supports gut health.
- Lower lactose content: Due to its ripening process, blue cheese has lower lactose levels, which could be beneficial for some individuals with lactose intolerance.
Blue Cheese's Disadvantages
- Higher in fat and calories: Blue cheese typically has more calories and saturated fat per serving than feta, requiring more mindful portion control.
- Very high sodium content: While both cheeses are salty, blue cheese often contains a higher concentration of sodium, which poses risks for individuals with hypertension.
- Tyramine and Listeria risks: Like feta, aged blue cheese contains tyramine and, if unpasteurized, can carry Listeria, making it a risk for migraine sufferers and pregnant women.
Feta vs. Blue Cheese: A Head-to-Head Comparison
| Nutritional Aspect (per 1 oz/28g) | Feta Cheese | Blue Cheese |
|---|---|---|
| Calories | ~75-85 kcal | ~100 kcal |
| Total Fat | ~5-7g | ~8g |
| Saturated Fat | ~4g | ~5g |
| Protein | ~4-5g | ~6-7g |
| Sodium | ~260-316mg | ~326-395mg |
| Calcium | ~140mg (11% DV) | ~150mg (12% DV) |
| Cholesterol | ~25mg | ~21mg |
| Probiotics | Yes | Yes |
| Unique Compounds | CLA | Spermidine |
Health Implications and Considerations
Both feta and blue cheese can be part of a healthy diet when consumed in moderation. The choice depends on your specific health goals and dietary needs. For example, if you are counting calories and fat, feta is the clear winner per ounce. However, if your focus is on maximizing calcium or exploring unique beneficial compounds, blue cheese offers a slight edge.
Bone Health: Calcium and Phosphorus
While both are excellent for bone health, blue cheese provides a slightly higher calcium concentration per ounce. Calcium and phosphorus are crucial for maintaining bone density and preventing conditions like osteoporosis.
Gut Health and Probiotics
Both cheeses are fermented, which provides probiotic benefits for the gut microbiome. A healthy gut is linked to improved digestion and immune function. There is no significant difference in this regard.
Cardiovascular Health: Fat and Sodium Concerns
The saturated fat and very high sodium levels in both cheeses are the primary concern for heart health. Excess sodium can lead to hypertension, while saturated fat intake should be limited according to most dietary guidelines. Moderation is key, and individuals with cardiovascular risks should be especially mindful of portion sizes.
Special Health Considerations
Pregnant women should be cautious with both soft and blue-veined cheeses, ensuring they are made from pasteurized milk to avoid Listeria risk. Similarly, individuals prone to migraines or taking MAOIs should be aware of the tyramine content in both aged cheese types.
How to Choose the Healthier Option for You
Making a choice between feta and blue cheese isn't about which is universally superior, but about aligning with your personal health objectives.
- For lower calorie and fat intake: Feta is the better option per serving.
- For maximum calcium: Blue cheese provides slightly more calcium per ounce.
- For flavour impact vs. sodium: Both are high in sodium, but their strong flavours mean a little goes a long way, naturally encouraging smaller portions. If sodium is a major concern, rinsing feta can help.
- For unique benefits: Blue cheese offers spermidine, while feta contains CLA. These specialized benefits may factor into your choice.
Ultimately, enjoying either cheese in moderation as part of a balanced diet is the healthiest approach.
Conclusion: Moderation is Key
In the showdown of what is healthier, feta or blue cheese, neither emerges as a clear-cut victor, but rather as a product with a unique set of pros and cons. Blue cheese is a denser, more calorific, and higher-fat option, packing in more calcium and potentially beneficial compounds like spermidine. Feta, on the other hand, is generally lower in fat and calories and offers CLA, but can also be very high in sodium and cholesterol. For most people, the decision comes down to personal taste and dietary priorities, as both can be enjoyed as part of a healthy lifestyle when portion sizes are managed carefully. For those with specific health conditions, consulting a healthcare provider is recommended before making either a regular part of your diet. Find out more about incorporating cheese into a heart-healthy diet in this guide from Harvard Health.
