Feta Nutrition Benefits and Facts

Nutritional summary

Feta is a fermented cheese that contains a diverse profile of lactic acid bacteria, including strains like Lactobacillus plantarum and Streptococcus thermophilus, which are involved in the traditional ripening process .
Because it is an aged and fermented dairy product, feta is considered a lower-lactose option compared to fresh milk, making it potentially easier to tolerate for individuals with mild lactose sensitivities .
While traditional dietary guidelines often recommend low-fat dairy, recent large-scale cohort data and reviews suggest that fermented dairy products like cheese do not increase cardiovascular risk and may even be associated with a lower risk of heart disease compared to other saturated fat sources like butter .
Feta is a core component of the Mediterranean diet, a dietary pattern consistently linked in systematic reviews to a significant reduction in overall mortality and improved management of metabolic health .

Interesting fact

Under EU law, only cheese produced in specific areas of Greece using traditional methods and specific milk ratios can be legally labeled as Feta.

Standout nutrients

EPIC

SOURCE

Chloride

SUPER

SOURCE

Riboflavin (Vitamin B2)

SUPER

SOURCE

Sodium

SUPER

SOURCE

Calcium

248

kcal per 100g

Protein17.3g

Fat19.3g

Carbs1.23g

Sugar0.46g

Fat breakdown

Polyunsat0.50g

Monounsat4.41g

Saturated12.4g

Trans0.47g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKetoLow Fodmap

Sustainability

Moderate

Ruminant-based dairy production has higher emissions than plant-based alternatives but lower than beef.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Keep submerged in brine to prevent drying out.

Airtight Container

3–5 days

If brine is discarded, shelf life is significantly reduced.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

3 contributing source foods

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

From Evidence to Practice: A Narrative Framework for Integrating the Mediterranean Diet into Inflammatory Bowel Disease Management - PMC

[3]pmc.ncbi.nlm.nih.gov

Cheese: mere indulgence or part of a healthy diet? - PMC

[4]pmc.ncbi.nlm.nih.gov

Nutritional Barriers to the Adherence to the Mediterranean Diet in ...

[6]pmc.ncbi.nlm.nih.gov

Cheese - The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Mediterranean‐style diet for the primary and secondary prevention ...

[10]pmc.ncbi.nlm.nih.gov

Full-fat dairy foods and cardiovascular disease: Is there a connection? - Mayo Clinic Press

[12]mcpress.mayoclinic.org

Coverage

Nutrients

FoodCompass

33.0

Version

Similar flavours

Explore flavour space →