Feta vs. Mozzarella: A Nutritional Breakdown
The question of which cheese is 'healthier' is nuanced, as the ideal choice depends on individual health priorities. Both feta and mozzarella offer valuable nutrients like protein and calcium, but their fat, sodium, and micronutrient content can vary significantly based on processing and whether a full-fat or reduced-fat version is chosen.
Calories, Fat, and Protein
At first glance, the calorie count per ounce for both cheeses is quite similar. Fresh mozzarella hovers around 70-85 calories, while feta is approximately 75 calories. The fat content, however, shows more variation. Full-fat feta and mozzarella contain comparable amounts of fat, but for those focusing on weight management or limiting saturated fat, the part-skim mozzarella option offers a distinct advantage. Part-skim mozzarella is a great source of lean protein, which is vital for muscle repair and satiety. While feta also provides a good dose of protein, part-skim mozzarella is the clear winner for those prioritizing a lower-fat profile.
Sodium Content
This is where the most significant difference lies. Feta is a brine-cured cheese, which results in a much higher sodium content. A single ounce of feta can contain well over 300 mg of sodium, while fresh mozzarella contains significantly less, sometimes as little as 175 mg per ounce. For individuals with high blood pressure or those monitoring their salt intake, mozzarella is the superior choice. However, the strong, salty flavor of feta means a little goes a long way, so smaller portions might be sufficient to add flavor without excess sodium. Rinsing feta cheese can also help to reduce its salt content.
Probiotics and Micronutrients
Beyond macronutrients, both cheeses offer unique benefits. Feta cheese is known for its probiotic content, particularly strains like Lactobacillus plantarum, which supports gut health and can aid digestion. These live cultures contribute to a balanced gut microbiome. Mozzarella, especially fresh mozzarella, can also contain probiotics such as Lactobacillus casei and Lactobacillus fermentum, which may boost immunity. Feta also contains conjugated linoleic acid (CLA), a fatty acid linked to improved body composition. In terms of micronutrients, feta from sheep or goat's milk is rich in calcium and phosphorus, which are excellent for bone health.
Side-by-Side Comparison Table
| Nutrient (per 1 oz) | Feta (approx.) | Mozzarella (approx.) | Notes on 'Healthier' Choice |
|---|---|---|---|
| Calories | 75 kcal | 70-85 kcal | Very similar, but part-skim mozzarella is lower. |
| Total Fat | 6g | 4.8g (Full-Fat) / 4.5g (Part-Skim) | Part-skim mozzarella is lower in fat. |
| Saturated Fat | 4.2g | 3.5g (Full-Fat) / 2.9g (Part-Skim) | Part-skim mozzarella is lower in saturated fat. |
| Sodium | 316 mg | 175 mg (Fresh) / 175 mg (Full-Fat) | Mozzarella is significantly lower in sodium. |
| Protein | 4g | 6g (Full-Fat) / 8g (Part-Skim) | Mozzarella is typically higher in protein. |
| Probiotics | Yes, esp. L. plantarum | Yes, esp. L. casei, L. fermentum | Both have benefits, but feta is more renowned for its probiotic content. |
| Micronutrients | High in Calcium, Phosphorus | High in Calcium | Feta is particularly rich in bone-supporting minerals. |
| Beneficial Acids | Contains CLA | N/A | Feta contains CLA, associated with improved body composition. |
How to Incorporate Both Cheeses into a Healthy Diet
Both cheeses can be part of a healthy diet when consumed in moderation. Their distinct flavors and textures make them suitable for different dishes, ensuring you don't grow tired of one over the other.
Healthy Feta Recipes
- Greek Salad: A classic pairing with tomatoes, cucumbers, and olives. Its tangy flavor means you need less dressing.
- Baked Feta with Veggies: Sheet-pan meals with roasted vegetables like bell peppers, cherry tomatoes, and broccolini pair wonderfully with creamy, warm feta.
- Spinach and Feta Omelet: A sprinkle of feta adds a burst of salty flavor to a protein-packed breakfast without needing extra salt.
- Watermelon and Feta Salad: A refreshing summer dish that balances the sweetness of watermelon with the saltiness of the feta.
Healthy Mozzarella Recipes
- Caprese Salad: Fresh mozzarella is the star, layered with tomatoes and basil for a simple yet elegant and healthy appetizer.
- Healthy Pizza: Use part-skim mozzarella for a lower-fat version of homemade pizza with plenty of vegetable toppings.
- Stuffed Chicken Breast: Stuff a chicken breast with fresh mozzarella, spinach, and tomatoes for a flavorful and protein-rich meal.
- Air Fryer Mozzarella Sticks: Create a healthier version of this popular appetizer by air frying part-skim mozzarella sticks with a panko crust.
Which is Healthier: The Verdict
The verdict on which is healthier, feta or mozzarella, is not black and white; it depends on your individual health needs. If you are watching your sodium intake or seeking a lower-fat cheese for weight management, fresh or part-skim mozzarella is the clear winner. Its mild flavor also offers great versatility in a wider range of dishes. However, if you are looking to boost your intake of gut-friendly probiotics, bone-supporting calcium, or beneficial fatty acids like CLA, feta cheese is an excellent choice. The intense flavor of feta also means you can often use a smaller portion to achieve the desired effect, which can help manage calorie and sodium intake. Ultimately, both can be enjoyed as part of a balanced and healthy diet, with careful attention to portion sizes and the specific nutritional trade-offs. Enjoying either cheese in moderation is key to a healthy lifestyle.
The Bottom Line
Neither cheese is universally superior. Mozzarella provides a low-sodium, lower-fat protein option, while feta offers robust flavor and probiotic benefits. The best choice depends on your specific dietary goals, such as managing blood pressure or supporting gut health. Always check the labels for full-fat versus part-skim options to align with your health objectives.
