Feta Cheese: Nutrition Facts and Health Benefits

Feta cheese is a staple of the Mediterranean diet, beloved for its tangy flavor and creamy texture. But beyond its distinctive taste, feta boasts a fascinating nutritional profile and a range of potential health benefits that make it more than just a delicious addition to salads and pastries. Whether you're a cheese enthusiast or simply health-conscious, understanding what feta brings to your table can help you make informed dietary choices.

Feta Cheese Nutrition Facts

Feta cheese stands out among cheeses for its unique composition, rooted in its traditional production from sheep and goat milk. Its nutrition profile is shaped by its Mediterranean origins, the animals’ diets, and the cheese-making process itself. Here, we break down the essential nutrition facts you need to know about feta cheese.

Table 1: Key Nutrition Facts of Feta Cheese

Macronutrient Breakdown

Feta cheese is dense in both fat and protein, making it a satisfying food that fits into many dietary patterns. The fat content is primarily from saturated and monounsaturated fatty acids, with saturated fat comprising over 40% of the total (notably palmitic and stearic acids) 4. Protein content is substantial, with all essential amino acids present and even exceeding the requirements set by the Food and Agriculture Organization for most AAs except valine and methionine + cysteine 2.

• Caloric Value: With 221–343 kcal per 100g, feta is a moderate-energy cheese compared to harder varieties. The caloric variation depends on the specific product, milk source, and moisture content 3 4.
• Fat Profile: Feta’s fat is a mix of saturated, monounsaturated, and polyunsaturated fatty acids. Goat feta, for example, contains 42% saturated, 29.7% monounsaturated, and 24.2% di-enoic (polyunsaturated) fatty acids 4.
• Protein Quality: Whey from feta production is particularly rich in high-quality protein and essential amino acids, making feta a valuable protein source 2.

Carbohydrates and Sugar

Feta cheese is very low in carbohydrates. Most of its carbs come from residual lactose—a sugar that is largely broken down during the cheese-making and aging process—making feta generally well tolerated by lactose-sensitive individuals 3 4.

Salt and Mineral Content

Feta is known for its salty punch, with sodium content ranging from 1.2 to 5.1 g per 100g, depending on brining and aging methods 3. It’s also a good source of calcium, phosphorus, and other electrolytes, though mineral concentrations can decrease in higher-protein whey products 2.

Conjugated Linoleic Acid (CLA)

A unique aspect of feta is its high CLA content—up to 1.9% of its fat. CLA is a fatty acid with potential health-promoting properties. Its abundance in feta is attributed to the traditional use of sheep and goat milk 1.

Feta Cheese Health Benefits

Beyond its nutrient density, feta cheese offers a host of health benefits, some of which are unique among dairy products. Its probiotic potential, healthy fat content, and role in traditional diets contribute to its reputation as a functional food.

Table 2: Key Health Benefits of Feta Cheese

Probiotic Potential

Feta cheese, especially traditional and artisanal varieties, is a source of lactic acid bacteria (LAB) that may act as probiotics. Recent research has identified novel strains from Feta-type cheeses that survive gastrointestinal conditions, adhere to intestinal cells, and exhibit cholesterol-lowering and antidiabetic properties. These beneficial bacteria include Lactiplantibacillus plantarum and Lacticaseibacillus paracasei, among others 6.

• These probiotics may help balance gut microflora, aid digestion, and contribute to immune regulation.
• Cheese, due to its fat and protein matrix, helps protect probiotics as they transit the digestive tract 7.

Healthy Fats and CLA

The presence of conjugated linoleic acid (CLA) in feta is notable for its possible anticancer, anti-inflammatory, and heart-protective effects. Intriguingly, countries with high cheese consumption, like Greece, show lower breast cancer mortality rates, suggesting a protective dietary influence, potentially linked to CLA 1.

Protein and Essential Nutrients

Feta provides a complete protein source, rich in all essential amino acids (except slightly lower levels of valine and methionine + cysteine in some whey products) 2. This supports muscle growth, tissue repair, and immune function.

• Whey by-products from feta production are also nutrient-rich, containing significant protein and minerals 2.

Bone Health

Feta’s high calcium and phosphorus levels help maintain strong bones and teeth, making it a valuable addition for those at risk for osteoporosis or seeking to support skeletal health 2 3 4.

Antioxidant Enhancement

Functional feta cheeses, enriched with additives like peppermint extract or Spirulina (a type of microalgae), show increased antioxidant activity and nutritional value. Spirulina, in particular, boosts the cheese’s content of vitamins, trace elements, and bioactive compounds, and enhances the growth of beneficial microflora 5 8.

Safety and Food Quality

Probiotic-enriched feta can reduce contaminants such as aflatoxin M1, a harmful substance sometimes found in dairy products. Certain probiotic strains can reduce aflatoxin levels by over 30%, making feta not only nutritious but potentially safer when produced with these beneficial bacteria 7.

Additional Considerations

Salt Content and Moderation

While feta is nutritious, its high salt content means it should be enjoyed in moderation, especially for those with hypertension or on sodium-restricted diets. Even a typical serving (about 39g per day in Greece) can provide up to 85% of the daily salt reference intake 3.

Functional Food Innovation

The incorporation of ingredients like Spirulina, and the discovery of new probiotic strains, highlights feta’s potential as a vehicle for innovative functional foods, catering to specific health needs 5 6 8.

Conclusion

Feta cheese is more than just a flavorful topping—it's a nutrient-dense food with unique health-promoting properties. Here's what to remember:

• Rich in protein and healthy fats: Provides all essential amino acids and beneficial fatty acids like CLA 1 2 3 4.
• Supports gut health: Contains potentially probiotic lactic acid bacteria that may benefit digestion and immunity 6 7.
• Good for bones: High in calcium and phosphorus, supporting skeletal health 2 3 4.
• Antioxidant potential: Functional feta with additives like Spirulina or peppermint extract offers enhanced antioxidant effects 5 8.
• Safety benefits: Probiotics in feta can help reduce food contaminants like aflatoxin M1 7.
• Mind the salt: High sodium means moderate consumption is important, especially for those with blood pressure concerns 3.

Whether enjoyed in a traditional Greek salad or as part of a modern functional food, feta cheese brings together taste, nutrition, and health in one iconic package.