Good source
Protein
17.3 g · 35% DV target
A tangy, crumbly brined cheese traditionally made from sheep and goat milk, feta provides a sharp salty profile and a rich source of fermented dairy cultures.
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 .4
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 .3
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 .812
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 .610
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
17.3 g · 35% DV target
19.3 g · 25% DV target
12.4 g · 62% DV target
Not a benefit — best kept low
0.38 g · 38% DV target
Not a benefit — best kept low
0.10 g · Top 24% of dairy & cheese
171 μg · 19% DV target
Seasonality has not been estimated for this ingredient yet.
Keep submerged in brine to prevent drying out.
If brine is discarded, shelf life is significantly reduced.
Ruminant-based dairy production has higher emissions than plant-based alternatives but lower than beef.
Under EU law, only cheese produced in specific areas of Greece using traditional methods and specific milk ratios can be legally labeled as Feta.