If you’re among the millions of travelers heading to Greece this summer, you’ve probably come across feta. This fresh, salty cheese is a staple of Greek cuisine, showing up in everything from salads to phyllo pastries, from Athens to the Cyclades islands.

But you don’t need to fly halfway around the world to know this Mediterranean favorite. Often paired with tomatoes, cucumbers, and red onion in a classic Greek salad (also called horiatiki), feta has long been popular in the United States—especially in the summer. According to a report from Grand View Research, the U.S. feta cheese market was worth $1.4 billion in 2020—and it’s expected to keep growing. With that in mind, here’s what you should know about feta’s nutritional profile.

What is feta?
Feta is a fresh, semi-hard cheese traditionally made from sheep’s milk or a mix of sheep’s and goat’s milk. It has a firm, crumbly texture and a creamy feel. Its flavor is often described as strong and salty, thanks to a process where it’s soaked in brine.

Feta has been eaten in Greece for centuries, with roots in tradition and mythology—it even appears in Homer’s Odyssey. While the French and Bulgarians make their own versions of sheep’s milk cheese, “true” feta must be made in Greece with at least 70% sheep’s milk (the rest must be goat’s milk) to be considered authentic. In 2002, the European Union gave Greek feta Protected Designation of Origin (PDO) status, setting it apart from commercial imitations that look similar but are made with cow’s milk. Most Greek feta comes from the Balkan Peninsula.

Most feta-style cheeses made in the U.S. are produced from cow’s milk.

Nutritional values of feta
Because true feta doesn’t contain cow’s milk, it usually has lower lactose levels than other cheeses. It also has less saturated fat. As a result, feta is considered easier to digest than most cheeses, even for people with mild lactose intolerance. It’s rich in protein and contains vitamins A and K, along with minerals like calcium, selenium, zinc, and phosphorus. It also provides several B vitamins.

Its calorie count is similar to mozzarella, significantly lower than most aged cheeses, but much higher than cottage cheese. Here’s a quick breakdown of feta’s nutritional content 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 semi-fat cheese with a good amount of calcium—140 mg per ounce, more than mozzarella or cottage cheese—which supports bone density and helps prevent osteoporosis. Thanks to its natural probiotics, it also has anti-inflammatory properties and supports a healthy gut and good digestion.

Easy to digest
Feta is a semi-skimmed cheese that’s quite easy to digest because of its high water content. Supermarkets often offer an even lighter, lower-fat version too.

Good for your bones
It’s high in calcium (more than mozzarella or cottage cheese) and phosphorus, both important for bone density and preventing osteoporosis.

Probiotic
Its natural probiotic content promotes a balanced gut microbiome and supports healthy digestion. It also contains bacteria with anti-inflammatory effects.

Low lactose
Feta has less lactose than cheeses like mozzarella, so it’s usually well tolerated by people with mild lactose intolerance.

Rich in protein
It’s high in protein (5.3 grams per ounce), making it a good choice for those on high-protein or keto diets.

Good nutritional profile
It’s packed with essential amino acids, vitamins like A, K, B2, B6, and B12, and minerals such as calcium, zinc, selenium, and phosphorus.

Regulates blood sugar levels
Some studies suggest that its combination of protein and fat may help regulate blood sugar levels.Calcium may also help regulate blood sugar levels.

Contraindications
Feta contains lactose, though in smaller amounts than other dairy products, so people with a strong lactose intolerance should generally avoid it. It’s also high in sodium, so those with high blood pressure should eat it in moderation. Some types of feta are made from unpasteurized milk and should be avoided during pregnancy. While feta isn’t a low-calorie cheese, it’s rich in protein and valuable nutrients. That said, if you’re following a low-fat diet, you may want to limit how much you eat.

How to eat feta
Don’t limit yourself to the classic Greek salad—as tasty as it is. Try combinations like feta with spinach and walnuts, feta with sweet potatoes and olives, feta with avocado and arugula, or feta with cantaloupe, melon, and toasted almonds.

Feta is great crumbled over pasta and rice dishes, in barley salads, or with couscous, spelt, and quinoa. It also works well as a garnish for soups.

You can use it in quiches and pies, or sprinkle it on pizza and flatbreads. Or make a feta pesto by blending it with a little olive oil, herbs like 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 raw veggies.

It’s also delicious mixed into omelettes, scrambled eggs, and mashed potatoes for extra flavor and a protein boost.

For a healthy Greek-inspired toast, crumble feta on garlic-rubbed whole-wheat, sourdough, or buckwheat bread, topped with ripe tomato slices and avocado, and seasoned with olive oil, oregano, and chili.

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Frequently Asked Questions
Here is a list of FAQs about the nutritional benefits of feta cheese written in a natural helpful tone

BeginnerLevel Questions

1 Is feta cheese actually good for you or is it just a junk food
Feta is genuinely good for you Its a nutrientdense food meaning it packs a lot of vitamins and minerals into a relatively small number of calories The key is portion control as it does contain saturated fat and sodium

2 How much protein is in a typical serving of feta
A standard serving is about 1 ounce which is roughly a 1inch cube That serving gives you about 4 grams of proteinsimilar to a large egg Its a great way to add a protein boost to salads or sandwiches

3 Why is calcium in feta important for my body
Calcium is crucial for building and maintaining strong bones and teeth It also plays a vital role in muscle contraction and nerve signaling Since feta is rich in calcium it helps you hit your daily requirements especially if you dont consume a lot of dairy

4 Im trying to lose weight Can I still eat feta
Absolutely Because feta has a strong tangy flavor you can use a small amount to add a lot of taste to a dish without loading up on calories Pairing it with fiberrich vegetables or salads helps you feel full and satisfied which can actually support weight loss

5 Is feta easier to digest than other cheeses
Often yes Feta is a brined cheese and the brining process breaks down some of the lactose It also contains less lactose than many other cheeses making it a better option for people with mild lactose sensitivity However its not lactosefree

Advanced Practical Questions

6 Does the type of milk change the nutritional profile of feta
Yes it does Traditional Greek feta is made from sheeps milk Sheeps milk is naturally higher in protein fat and calcium than cows or goats milk So authentic sheeps milk feta will generally have a higher protein and calcium content per serving than feta made purely from cows milk