If you are among the millions of travelers visiting Greece this summer, you’ve likely made an acquaintance with feta. The fresh, salty cheese is quintessential to Greek cuisine and is served in everything from salads to phyllo pastry pies from the city of Athens to the islands of the Cyclades.
Not that you need to fly halfway across the world to know this Mediterranean favorite. Often paired with tomatoes, cucumbers, and red onions in a classic Greek salad (also known as horiatiki), feta has long been beloved in the United States—especially in the summer. According to a report by Grand View Research, the US feta cheese market size was valued at $1.4 billion in 2020—and it’s only expected to grow. With that in mind, here’s what to know about the nutritional properties of feta cheese.
What is feta?
Feta is a fresh, semihard cheese traditionally made from sheep’s milk or a mix of sheep and goat’s milk. It has a firm, crumbly consistency and a creamy texture. Its flavor is often described as strong and salty thanks to a curdling process that involves soaking it in brine.
Feta is an ancient food that has been eaten in Greece for centuries, with a history rooted in tradition and mythology. It even makes an appearance in Homer’s Odyssey.
Though the French and Bulgarians make their own feta-style sheep’s milk cheese, “true” feta must be made in Greece with at least 70% sheep’s milk (the remaining 30% must be goat’s milk) to be considered authentic feta. In 2002, the European Union awarded Greek feta Protected Designation of Origin status to distinguish it from commercial pseudo-feta, which looks similar but is prepared with cow’s milk. Most Greek feta comes from the Balkan Peninsula.
Most of the feta-style cheeses that are made in the United States are made from cow’s milk.
The nutritional values of feta
Because true feta doesn’t contain cow’s milk, it usually contains lower levels of lactose than other cheeses. It also contains less saturated fat. Thus, feta is considered easier to digest than most other cheeses, even for those with a slight lactose intolerance. It is rich in protein and contains vitamins A and K, as well as minerals such as calcium, selenium, zinc, and phosphorus. It also contains several B vitamins.
It has a calorie count similar to that of mozzarella and significantly less than most aged cheeses, but much higher than cottage cheese. Here’s a quick breakdown of feta’s nutritional properties, per ounce.
- Calories: 76
- Protein: 5.3 g
- Fat: 5.3 g
- Carbohydrates: 1.56 g
- Sugar: 0.45 g
- Sodium: 312 mg
7 reasons to eat feta cheese
Feta is a semifat cheese that contains a nice percentage of calcium—140 mg per ounce, more than mozzarella and cottage cheese—which makes it beneficial for bone density and the prevention of osteoporosis. Due to its natural probiotic content, it boasts anti-inflammatory properties and promotes a balanced gut microbiota and proper digestion.
Feta is a semi-skimmed cheese that is quite easy to digest thanks to its high water content. Supermarkets often also offer an even lighter, lower-fat version.
It contains a high proportion of calcium (more than mozzarella and cottage cheese) and phosphorus, which are important for bone density and the prevention of osteoporosis.
Thanks to its natural probiotic content, it promotes a balanced gut microbiome and aids good digestion. It contains bacteria with anti-inflammatory properties.
It contains less lactose than cheeses such as mozzarella, and it’s therefore generally well tolerated by those who have mild lactose intolerance.
It is rich in protein (5.3 grams per ounce) and is therefore suitable for those following a high-protein or keto diet.
It is rich in essential amino acids; vitamins such as vitamin A, K, B2, B6 and B12; and minerals such as calcium, zinc, selenium, and phosphorus.
According to some studies, its combination of protein and calcium may help regulate blood sugar levels.
Contraindications
Feta contains lactose (although in smaller amounts than other dairy products) and should be generally avoided by those with a strong lactose intolerance. It’s also high in sodium, so it should be eaten in moderation by those with high blood pressure.
Some types of feta are made from unpasteurized milk and should be avoided during pregnancy. While feta is not a low-calorie cheese, it’s high in protein and valuable nutrients. That said, those following a low-fat diet may want to limit their consumption.
How to eat feta
Don’t limit yourself to the classic Greek salad—as delicious as it is. Explore combinations such as feta, spinach, and walnuts; feta with sweet potatoes and olives; feta, avocado, and arugula; or feta, cantaloupe, melon, and toasted almonds.
Feta is delicious crumbled over pasta and rice dishes; in barley salads; or with couscous, spelt, and quinoa. It’s also a tasty garnish for soups.
You can also use it in quiches and pies or sprinkled on pizza and flatbreads. Or make a pesto with feta by blending it with a little olive oil, herbs such as basil or parsley, black olives, walnuts, or pine nuts. For a dip, mix it with mint or parsley, olive oil, sun-dried tomatoes, and a few drops of hot sauce to create a creamy spread for crackers or crudités.
It’s also great mixed into omelets, scrambled eggs, and mashed potatoes for an injection of flavor and an extra protein kick.
Create a healthy Greek-inspired toast by crumbling feta on garlic-rubbed whole wheat sourdough or buckwheat bread with a few slices of ripe tomatoes and avocado, seasoned with olive oil, oregano, and chili.
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