If you are among the millions of travelers who have visited Greece this summer, you’ve likely made acquaintance with feta. The fresh, salty cheese is quintessential to Greek cuisine, and is served in everything from salads to phyllo dough pies from the city of Athens to the islands of the Cyclades.
Not that you need to fly halfway across the world to be well-acquainted with this Mediterranean favorite. Often paired with tomatoes, cucumbers, and red onion 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 U.S. feta cheese market size was valued at $1.4 billion in 2020—and is 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, semi-hard cheese traditionally made from sheep’s milk or a mix of sheep and goat 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.
Eaten in Greece for centuries with a history rooted in tradition and mythology, feta is an ancient food—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 (PDO) 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
Health benefits of feta
Feta is a semi-fat 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.
It contains less lactose than cheeses such as mozzarella, and is 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 omelettes, 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.
Feta and watermelon salad recipe
This popular summer salad thrives on the contrast of the watermelon’s sweetness and the feta’s saltiness. To make the most of the flavor and texture contrast, cube watermelon and crumble the feta in coarse pieces.
Ingredients:
- 1-2 cups watermelon
- 1 block feta cheese
- mint leaves
- walnuts
- extra virgin olive oil
- balsamic vinegar
Procedure:
Cut the watermelon into cubes. Crumble the feta cheese. Mix in a bowl with vinegar and oil, adding nuts, mint leaves, and seasoning to taste.
Baked feta recipe
Baked feta is a typical Greek dish that is very easy to make at home. Serve it with crusty sourdough bread or toasted pita or use as a pasta sauce.
Ingredients:
- 1 block of feta cheese
- cherry tomatoes, chopped
- black olives, sliced
- olive oil
- fresh oregano (dried is fine)
- honey
- red onion, thinly sliced (optional)
Procedure:
In an oven-safe bowl, layer the sliced onion, chopped cherry tomatoes, olives, and feta cheese. Season with plenty of extra virgin olive oil, oregano, and a drizzle of honey. Bake in the oven at 400 degrees F (or air fryer) for 25-30 minutes until the feta is soft.
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