Is Feta Cheese Good for You?

Just like pasta, soup and so many other delicious foods, cheese comes in all sorts of varieties. One of the more popular types is feta. And while it might not be the go-to cheese for every dish, feta cheese is incredibly versatile. It even goes well with Riesling.

Of course, just because something is delicous or popular doesn’t mean it’s healthy. So, is feta cheese good for you? Yes, feta cheese can be a nutritious choice when eaten in moderation. It is lower in fat and calories compared to many other cheeses and contains protein, calcium, and probiotics. However, its high sodium content means it’s best enjoyed in controlled portions. Read on to discover why feta cheese can be a great addition to your diet.

What Is Feta Cheese?

Feta cheese is nothing new and has been enjoyed for centuries, with its earliest written mention appearing in Homer's Odyssey, from the 8th century B.C. This crumbly, tangy white cheese is a staple in Mediterranean cuisine and enjoyed worldwide, used in salads, pastas, soups, pizzas and more.

Traditionally, feta cheese is made solely from sheep’s milk or a mix of sheep and goat's milk. However, feta cheese can also be made from cow’s milk to produce a cheese that’s milder. Because cow’s milk is readily available in the United States, it is often used to make feta.

Feta Cheese Nutrition Facts

Feta cheese made from cow’s milk is an excellent source of vitamin B12 and provides nutrients like calcium and riboflavin. When considering the nutritional value of feta, there are plenty of healthy reasons to enjoy this cheese.

Feta’s vitamin B12 supports normal energy metabolism and helps keep the blood and nervous system healthy too. Its calcium can help us maintain strong bones. And as a natural source of fat, feta cheese can also help our bodies better absorb fat-soluble vitamins like vitamins A, D, E and K – making it a great topping for salads, vegetable dishes and more.

Did you also know feta cheese is a fermented food that may contain probiotics which can promote healthy gut function?

Feta Cheese and Dietary Needs

Wondering if feta cheese fits your diet? Conditions such as lactose intolerance and dairy allergy will directly affect the type and amount of feta cheese someone can tolerate. If someone has a dairy allergy, it’s best to avoid dairy foods like feta. Alternatively, people who are lactose intolerant might not have to give up dairy entirely. Feta cheese is naturally lower in lactose due to the cheesemaking and aging process. Additionally, using lactose-friendly tips can help people enjoy dairy foods without any uncomfortable symptoms.

Incorporating Feta Cheese

Are you striving to follow healthy eating patterns, like the Mediterranean Diet? Add feta. From fruits to legumes, feta — like many dairy foods — plays well with others and is a delicious way to round out a plant-based diet or enjoy the DASH (Dietary Approaches to Stop Hypertension) diet.

Feta cheese can be used in all sorts of dishes, for every meal of the day. You could have a summer vegetable frittata for breakfast, a Greek chicken tzatziki wrap for lunch, and a homemade pizza — made with  Greek yogurt pizza dough and topped with grilled zucchini, harissa and feta cheese — for dinner.

You could even have feta cheese as a midday snack. Who’s going to stop you?

A Short Summary of Feta Cheese

As great as feta cheese tastes, there are plenty of other important things to know about it. Here are some key facts about this type of cheese:

• Feta cheese is a Greek cheese that has existed for thousands of years.
• While feta cheese was originally made solely from sheep’s and goat’s milk, it can also be made from cow’s milk.
• Feta cheese is a natural source of several important nutrients that can benefit our health.
• Feta cheese can be incorporated into all sorts of dishes for every meal of the day.