Feta vs. Mozzarella: Key Nutritional Differences
When comparing feta and mozzarella, it's essential to look beyond the surface level and delve into the specific nutritional details. While both are considered soft, healthy cheeses, their profiles differ in important ways that can impact your diet. The healthiest choice for one person, like someone managing blood pressure, may not be the same for another, such as someone focused on weight management.
The Case for Feta: Low Calorie, Probiotic Rich
Feta cheese is a Greek staple traditionally made from sheep's or goat's milk and preserved in brine. Its distinct tangy and salty flavor means a little goes a long way, which can help control portion sizes.
Here are some of the key benefits associated with feta:
- Lower in calories: Feta is generally lower in calories than whole-milk mozzarella per serving, making it a good choice for those watching their caloric intake.
- Rich in probiotics: As a fermented dairy product, feta contains beneficial bacteria that promote gut health and can aid in digestion.
- Contains CLA: Feta, especially from grass-fed animals, contains conjugated linoleic acid (CLA), a fatty acid linked to a decrease in body fat and improved body composition.
- Good source of B vitamins: Feta is a valuable source of B vitamins, including B12 and B6, which are crucial for energy production and brain health.
The Case for Mozzarella: Lower Sodium and Saturated Fat
Mozzarella is a soft Italian cheese, often made from cow's milk in the U.S., with a milder flavor and high moisture content. It comes in various forms, including fresh and part-skim versions, which have different nutritional profiles.
Key advantages of mozzarella include:
- Lower sodium: Especially in its fresh or part-skim forms, mozzarella is significantly lower in sodium than feta, making it a heart-healthy option for those monitoring their salt intake.
- Lower saturated fat: Part-skim mozzarella is a great option for keeping saturated fat levels in check without sacrificing flavor.
- Excellent source of protein: Mozzarella is a high-quality protein source, containing all essential amino acids needed for muscle maintenance and repair.
- High in calcium: It provides a substantial amount of calcium, essential for bone and dental health.
In-Depth Nutritional Comparison
To make an informed decision, it's helpful to see a direct comparison of the typical nutritional values for one ounce (28g) of each cheese:
| Nutrient | Feta (Typical) | Part-Skim Mozzarella | Whole-Milk Mozzarella |
|---|---|---|---|
| Calories | ~75 kcal | ~70 kcal | ~85 kcal |
| Total Fat | ~6g | ~4.5g | ~6g |
| Saturated Fat | ~4.2g | ~2.9g | ~4g |
| Sodium | ~310-330mg | ~138mg | ~138mg |
| Protein | ~4g | ~6g | ~6g |
| Calcium | ~14% DV | ~11% DV | ~11% DV |
Health Benefits and Considerations
Feta's Unique Health Benefits and Drawbacks
Beyond the basic macronutrients, feta offers additional advantages. Its probiotic content supports a healthy microbiome, which is linked to better immunity and digestion. Additionally, some studies suggest that CLA found in full-fat feta may help with weight management. However, its most significant drawback is the high sodium content from the brine, which can be a concern for those with hypertension. While rinsing the cheese can reduce some of the surface salt, it does not remove all of it. Feta is also naturally lower in lactose, which may make it easier to digest for some with mild lactose sensitivity.
Mozzarella's Unique Health Benefits and Drawbacks
Mozzarella's primary appeal lies in its lower sodium profile compared to feta, especially in fresh or part-skim varieties. This makes it a great choice for those following a low-sodium diet. It's also an excellent source of calcium and protein, supporting strong bones and muscles. Fresh mozzarella also contains probiotics, contributing to gut health. A downside is that whole-milk mozzarella can be higher in saturated fat than part-skim versions, so those monitoring fat intake should choose the part-skim option.
How to Use Each Cheese Healthily
Incorporating either cheese into a healthy diet is about moderation and application.
- With Feta: Use its bold flavor to your advantage. A small amount of crumbled feta can add a huge flavor punch to salads, roasted vegetables, and grains, reducing the need for other high-sodium ingredients.
- With Mozzarella: Because of its mild flavor, mozzarella is highly versatile. Use fresh mozzarella in a classic Caprese salad with tomatoes and basil. For pizzas, opt for part-skim shredded mozzarella to reduce saturated fat. It's also great for baked dishes and omelets.
Conclusion: The Final Verdict
So, which is healthier, feta or mozzarella? There is no single answer, as the best choice depends on your individual health priorities. If you are watching your sodium intake, part-skim mozzarella is the clear winner. Its lower saturated fat content is also a benefit for heart health. If your primary concern is calorie management and you enjoy a bolder flavor, feta might be the better option, especially since its strong taste can satisfy with smaller portions. The probiotics and CLA in feta also offer distinct health advantages. Ultimately, both can be part of a healthy diet when consumed in moderation. It is always wise to read nutrition labels and choose the version (e.g., part-skim mozzarella, goat/sheep's milk feta) that best aligns with your health goals. For more in-depth information, the U.S. Dairy article on feta provides additional context on its nutritional benefits.
