Feta Cheese: Good or Bad?

Feta Cheese


Feta cheese is a popular Greek cheese that has gained worldwide recognition for its tangy flavor and crumbly texture. It is made from sheep’s milk or a combination of sheep’s and goat’s milk, and it has been a staple in Mediterranean cuisine for centuries. In this comprehensive guide, we will delve into the nutritional profile of feta cheese, its potential health benefits, and considerations for consumption. While feta cheese can be a delicious addition to meals, it’s important to understand its characteristics and how it fits into a balanced diet.

Nutritional Profile of Feta Cheese:

Feta cheese is a nutrient-dense food that offers various essential nutrients. It is a rich source of calcium, which is crucial for maintaining strong bones and teeth. Additionally, it provides protein, which is essential for building and repairing tissues in the body. Feta cheese also contains vitamins such as vitamin B12, which is important for energy production, and riboflavin, which supports proper cellular function.

Potential Health Benefits of Feta Cheese:

a. Calcium and Bone Health: Feta cheese’s high calcium content makes it beneficial for bone health. Adequate calcium intake is essential for preventing conditions like osteoporosis and maintaining bone density.

b. Protein Source: Feta cheese can be a valuable protein source for individuals following a vegetarian or low-meat diet. Protein is necessary for muscle growth and repair, as well as other essential functions in the body.

c. Probiotic Properties: Feta cheese, like other fermented dairy products, contains beneficial bacteria that can support gut health. These probiotics promote a healthy balance of gut flora, aiding digestion and potentially boosting the immune system.

Considerations for Consumption:

While feta cheese offers several potential health benefits, it’s important to be mindful of certain considerations:

a. Sodium Content: Feta cheese can be relatively high in sodium, which may be a concern for individuals with high blood pressure or those who need to limit their sodium intake. Moderation is key, and it’s essential to consider overall sodium intake from other sources in your diet.

b. Fat Content: Feta cheese is a relatively high-fat cheese, which means it should be consumed in moderation, particularly for individuals watching their fat intake or trying to manage their weight. Opting for lower-fat versions of feta cheese or incorporating it into meals in smaller quantities can help manage fat intake.

Incorporating Feta Cheese into a Balanced Diet:

a. Salad Toppings: Feta cheese can add a tangy flavor and creamy texture to salads. Combine it with fresh vegetables, leafy greens, and a light dressing for a nutritious and flavorful meal.

b. Mediterranean Dishes: Feta cheese is a key ingredient in many Mediterranean dishes. It pairs well with ingredients like olives, tomatoes, cucumbers, and olive oil. Incorporating feta cheese into dishes like Greek salads, wraps, or stuffed vegetables can provide a delightful culinary experience.

c. Cheese Moderation: It’s important to remember that feta cheese, like any cheese, should be consumed in moderation as part of a well-balanced diet. Be mindful of portion sizes and consider the overall nutrient profile of your meals.


Feta cheese can be a tasty addition to meals, offering various essential nutrients and potential health benefits. While it’s important to be mindful of its sodium and fat content, feta cheese can be enjoyed as part of a balanced diet. Incorporate it into meals that include fresh vegetables, whole grains, and lean proteins for a well-rounded and nutritious eating plan. As with any food, moderation is key, and it’s important to consider your individual dietary needs and goals. Consult with a healthcare professional or registered dietitian for personalized advice based on your specific health circumstances.

Author: Ksenia Sobchak
Cosmetologist/Dermatologist, Clinical Nutritionist – Central Saint Martins, BA (HONS) Ksenia owns her own dermatology clinic in London and is a nutritionist consultant. Ksenia is also a regular contributor to popular media outlets. In her spare time, she enjoys horse riding, clay pigeon shooting, rummaging in vintage stores and countryside walks. [email protected]