Which has less cholesterol, feta or goat cheese? A Nutritional Showdown

According to nutritional data, soft goat cheese contains significantly less cholesterol, with figures around 46mg per 100g, compared to feta's average of 89mg per 100g. This reveals which has less cholesterol, feta or goat cheese, and highlights the key nutritional differences impacting heart health.

Quick Summary

Goat cheese typically contains less cholesterol and sodium than feta, making it the preferable choice for those managing heart health, though calorie and fat content vary by type.

Key Points

• Goat Cheese has less cholesterol: Soft goat cheese typically contains less than half the cholesterol of feta per 100g.

• Feta is higher in sodium: The brining process gives feta almost double the sodium content of goat cheese.

• Goat Cheese is often easier to digest: Its lower lactose and different protein structure benefit those with dairy sensitivities.

• Both are nutrient-rich: Feta contains probiotics, while goat cheese is high in protein and beneficial fatty acids.

• Consider your health goals: Choose goat cheese for lower cholesterol/sodium or feta for its probiotic benefits, always practicing moderation.

• Check specific labels: Nutritional profiles can vary, so always read the label to compare varieties and brands.

Feta Cheese: A Profile in Detail

Originating from Greece, traditional feta is a brined, semi-soft cheese crafted primarily from sheep's milk, or a mixture of sheep's and up to 30% goat's milk. This tangy, salty, and crumbly cheese is a staple in Mediterranean cuisine. Beyond its distinctive flavor, feta provides several nutritional benefits, including probiotics that support gut health and high levels of calcium for bone density.

However, its nutritional profile also contains high levels of sodium due to its brining process, which is a key consideration for individuals with high blood pressure. Regarding cholesterol, standard feta contains a moderately high amount, making portion control important for heart-conscious diets.

Nutritional highlights of Feta:

• Bone Health: Rich in calcium and phosphorus.
• Gut Health: Contains beneficial probiotics.
• Vitamin Content: Good source of B vitamins, especially B12.
• Sodium Content: Very high, a consideration for blood pressure.

Goat Cheese: A Profile in Detail

Goat cheese, also known as chevre, is made entirely from goat's milk. Unlike feta, which has a specific production method, goat cheese encompasses a wide variety of textures and flavors, from soft, spreadable logs to aged, hard rounds. Goat cheese is known for its earthy, slightly tart flavor that becomes more complex with age. It is often cited as being easier to digest for many individuals with dairy sensitivities due to its smaller fat globules and lower lactose content compared to cow's milk cheeses.

Its cholesterol and sodium levels are generally lower than those found in feta, making it a better choice for heart health. Goat cheese is also rich in protein and a range of vitamins and minerals, including Vitamins A and K, as well as calcium and iron.

Nutritional highlights of Goat Cheese:

• Digestibility: Lower in lactose and easier to digest.
• Heart Health: Lower in cholesterol and sodium than feta.
• Protein: A great source of high-quality protein.
• Nutrient-Dense: Packed with vitamins A, K, B vitamins, and minerals like calcium and phosphorus.

Comparing the Key Nutritional Differences

When directly comparing the nutritional profiles of feta and goat cheese, the choice often depends on your specific health goals. For those primarily focused on reducing cholesterol and sodium, goat cheese is the clearer winner. However, for those watching calories, feta might have a slight advantage, though this can vary significantly depending on the specific type of goat cheese (aged varieties can be much higher in calories than fresh logs).

Comparison Table: Feta vs. Goat Cheese (per 100g)

Nutrient	Feta (approx.)	Goat Cheese (soft/fresh, approx.)	Comments
Cholesterol	89 mg	46 mg	Goat cheese has significantly less cholesterol.
Sodium	917 mg	459 mg	Feta contains almost double the sodium.
Calories	264 kcal	264 kcal	Similar for soft varieties; aged goat cheese can be higher.
Protein	14 g	19 g	Goat cheese offers a higher protein content.
Fat	21 g	21 g	Similar for soft varieties; aged goat cheese can be higher.

Beyond Cholesterol: Other Health Considerations

While cholesterol is a primary concern, other nutritional factors play a role in choosing between these two cheeses.

Sodium Levels: Feta's high sodium content, which comes from its brining process, is a major drawback for individuals monitoring their blood pressure. Goat cheese, conversely, has a much lower sodium count, providing a healthier alternative for those needing to reduce salt intake.

Digestive Health: For those with lactose intolerance or sensitive digestion, goat cheese is generally a more tolerable option. The smaller fat globules and lower lactose content in goat's milk make it easier for many people to digest than the sheep or cow's milk used in most feta.

Probiotics and Beneficial Fatty Acids: Both cheeses offer unique health benefits. Feta is a good source of probiotics, while goat cheese contains beneficial medium-chain fatty acids and conjugated linoleic acid (CLA), which have been linked to potential anti-cancer properties and improved heart health.

Culinary Uses and Flavor Profiles

The distinct flavor and texture profiles of feta and goat cheese influence their best culinary applications. Feta's tangy, salty, and crumbly nature makes it a perfect addition to salads, such as the classic Greek salad, or baked into savory pastries like spanakopita. Its strong flavor means a little can go a long way. Goat cheese, with its creamier texture and earthy flavor, is incredibly versatile. Soft chèvre is ideal for spreading on crackers, melting into scrambled eggs, or topping roasted vegetables. Aged goat cheese offers a more intense flavor suitable for grating over pasta or pairing with fruit.

Making the Healthier Choice for You

The best choice between feta and goat cheese depends on your individual health priorities. If your main concern is lowering cholesterol and sodium, goat cheese is the superior option, especially the soft, fresh varieties. For those focused on overall calorie intake, a comparison of specific types is necessary, as feta can sometimes be lower in calories than aged goat cheeses.

Ultimately, both cheeses can be part of a healthy diet when consumed in moderation. Combining a small amount of cheese with a balanced meal rich in vegetables, lean proteins, and whole grains is a sensible approach. For more heart-healthy cheese options, consult authoritative health sources like the Prevent Cancer Foundation.

Conclusion: Weighing Your Options

In the final analysis, for the question of which has less cholesterol, feta or goat cheese, soft goat cheese emerges as the clear winner. It not only contains less cholesterol but also less sodium, providing a significant advantage for those concerned with cardiovascular health. While feta offers valuable probiotics and a lower calorie count in some cases, its higher sodium and cholesterol levels require careful portion control. By understanding these key nutritional differences, consumers can make informed decisions to best suit their dietary needs while enjoying the flavorful world of cheese.

Frequently Asked Questions

Which cheese is better for cholesterol, feta or goat?

For managing cholesterol, soft goat cheese is the better option. It contains significantly less cholesterol than standard feta, making it a more heart-friendly choice.

Is goat cheese low in sodium?

Goat cheese is generally lower in sodium compared to feta. However, like all cheeses, it is not considered a low-sodium food and should be consumed in moderation, especially if you are monitoring your salt intake.

Does feta cheese have a lot of cholesterol?

Feta cheese contains a moderate amount of cholesterol, with about 89mg per 100g, which is higher than many soft goat cheeses. It should be eaten in moderation as part of a cholesterol-conscious diet.

Is feta or goat cheese better for heart health?

Due to its lower cholesterol and significantly lower sodium content, goat cheese is often considered the better choice for overall heart health compared to feta.

Which cheese is better for people with lactose intolerance, feta or goat?

Goat cheese is generally easier to digest for people with mild lactose intolerance because goat's milk has lower lactose levels and different fat globule sizes than sheep's or cow's milk.

Are there different types of goat cheese with varying cholesterol levels?

Yes, the cholesterol content of goat cheese can vary by type. For instance, soft, fresh goat cheese logs will have lower fat and cholesterol than harder, aged goat cheeses.

Is feta or goat cheese higher in protein?

Goat cheese typically offers a higher protein content than feta. A 100g serving of fresh goat cheese contains about 19g of protein, while feta has around 14g.