Calories and Nutritions in Feta Cheese

A 100g (3.5 oz) serving of traditional Greek feta cheese contains 264 calories. Danish feta (100g) made from cow's milk contains 250 calories. Persian feta marinated in oil (100g) is higher, with 300-350 calories.

One kilogram (1000g, 35.27 oz) of traditional Greek feta cheese contains 2640 calories.

One tablespoon of crumbled feta cheese (7.5g, 0.26 oz) contains 20 calories.

One ounce (28.35g, 1 oz) of traditional Greek feta cheese contains 75 calories. One ounce of Danish feta provides 71 calories. One ounce of Persian feta marinated in oil contains 85-100 calories.

Feta cheese provides some health benefits like supporting bone health and offering high-quality protein due to its rich concentration of calcium, phosphorus, and essential amino acids. A list of the health benefits of feta cheese are shown below:

• Rich in Calcium and Phosphorus: Feta cheese is an excellent source of calcium and phosphorus, minerals that are vital for building and maintaining strong bones and teeth, and for preventing osteoporosis. (Heaney, R.P., 2006, "Bone health").
• Good Source of Protein: It provides a significant amount of high-quality protein, which is essential for muscle repair, growth, and the production of enzymes and hormones.
• Contains Beneficial Probiotics (if unpasteurized): Traditional feta cheese made with unpasteurized milk can contain beneficial probiotics, which support a healthy gut microbiome, aid digestion, and enhance immune function. (Gobbetti, M., et al., 2018, "The sourdough bread biotech-nology: a Pando-like confederation of microbes").
• Provides B Vitamins: Feta cheese is a good source of several B vitamins, particularly riboflavin (Vitamin B2) and Vitamin B12. These vitamins are crucial for energy metabolism, nerve function, and red blood cell formation.
• Source of Conjugated Linoleic Acid (CLA): Feta cheese, especially when made from the milk of grass-fed sheep and goats, contains Conjugated Linoleic Acid (CLA), a fatty acid that has been studied for its potential to improve body composition and offer other health benefits. (Parodi, P.W., 2005, "Dairy product consumption and the risk of breast cancer").
• May Be More Digestible for Some: Since feta is often made from sheep's or goat's milk, some individuals who have difficulty digesting cow's milk may find it more tolerable due to differences in the milk's protein structure and fat globule size. (Park, Y.W., 2007, "Goat Milk–Chemistry and Nutrition").

Feta cheese has been known to cause some unwanted effects like contributing to very high sodium intake and a significant amount of saturated fat due to its production in brine and its composition as a full-fat cheese. A list of the downsides of feta cheese are shown below:

• Very High Sodium Content: Feta cheese is cured in a brine solution, which results in a very high sodium content. A 100g serving can contain over 1,100mg of sodium. Diets high in sodium are a major risk factor for high blood pressure and cardiovascular disease. (He, F.J. & MacGregor, G.A., 2013, "Salt reduction lowers cardiovascular risk: meta-analysis of outcome trials").
• High in Saturated Fat: As a full-fat cheese, feta is high in saturated fat. High intake of saturated fat can contribute to increased levels of LDL (bad) cholesterol, which is a risk factor for heart disease. (American Heart Association, "Saturated Fat").
• Contains Lactose: Feta cheese contains lactose, although in smaller amounts than milk. Individuals with lactose intolerance may still experience digestive symptoms like bloating, gas, and diarrhea after consuming it.
• Risk from Unpasteurized Milk (if applicable): Traditional or artisanal feta made from unpasteurized milk carries a risk of containing harmful bacteria like Listeria monocytogenes, which can cause serious illness, particularly for pregnant women, older adults, and individuals with weakened immune systems. (U.S. Food and Drug Administration, "The Dangers of Raw Milk").
• Calorie-Dense: Due to its fat and protein content, feta cheese is calorie-dense. Overconsumption can contribute to excessive calorie intake and potential weight gain if not balanced within an overall dietary plan.
• Tyramine Content: As a cheese, feta contains some tyramine. While not an issue for most, individuals sensitive to tyramine or taking MAOI medications may need to be cautious.

Yes, feta cheese can be good for you, but only when consumed in moderation and with awareness of its high sodium and saturated fat content. It is a nutrient-dense food that offers significant nutritional benefits, including high-quality protein and excellent levels of calcium, phosphorus, and B vitamins, which are vital for bone health and metabolism. (Gaucheron, F., 2005, "The minerals of milk"). The type of milk used (sheep's or goat's) may also offer some unique fatty acids and be more digestible for some individuals compared to cow's milk cheeses. (Park, Y.W., et al., 2007, "Goat Milk–Chemistry and Nutrition"). However, its very high sodium content is a major drawback and is linked to negative cardiovascular outcomes if consumed excessively. (Appel, L.J., et al., 2011, "Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association"). Therefore, enjoying small amounts of feta as part of a balanced diet that is otherwise low in sodium is the best approach to harness its benefits.

Feta cheese can be bad for you when consumed in large, frequent quantities, primarily due to its very high sodium and saturated fat content. High intake of these components is linked to increased risk of high blood pressure and cardiovascular disease. (He, F.J. & MacGregor, G.A., 2013, "Salt reduction lowers cardiovascular risk: meta-analysis of outcome trials"). Feta cheese is also bad for individuals with specific health conditions. For pregnant women, older adults, or immunocompromised individuals, feta made from unpasteurized milk poses a serious risk of listeriosis, a dangerous bacterial infection. (U.S. Food and Drug Administration, "The Dangers of Raw Milk").

For individuals with lactose intolerance, feta cheese can cause diarrhea and other digestive issues like bloating and gas because it still contains lactose, although less than milk. The severity of symptoms depends on the individual's level of intolerance.

Yes, feta cheese can be considered a healthy food when portion sizes are small and it is part of a well-rounded diet. Its healthiness stems from its high concentration of beneficial nutrients. It is an excellent source of protein, calcium, and phosphorus, which are crucial for maintaining strong bones and supporting metabolic functions. (Weaver, C.M., 2014, "Dairy and bone health"). Feta also provides significant amounts of Vitamin B12 and riboflavin. When made from sheep or goat milk, it contains beneficial fatty acids like conjugated linoleic acid (CLA).

But its health profile is compromised by its very high sodium and saturated fat levels. In the context of the Mediterranean diet, where feta is a staple, it is typically consumed in small amounts alongside a high intake of vegetables, fruits, and olive oil, which may help balance its less healthy attributes. (Trichopoulou, A., et al., 2003, "Adherence to a Mediterranean diet and survival in a Greek population"). Feta cheese is not healthy for weight loss if eaten in large quantities due to its calorie density from fat. However, because of its strong, salty flavor, a small amount can provide a lot of satisfaction in a dish like a salad, potentially helping with overall calorie control by making a low-calorie meal more appealing.

The calorie content of feta cheese changes based on the type of milk used, the production method, and whether it is stored in oil. Traditional Greek feta, made primarily from sheep's milk, contains 264 calories per 100g. Feta-style cheeses made from cow's milk, like Danish feta, are often slightly lower in calories, around 250 per 100g, due to differences in the milk's fat content. Bulgarian and French fetas, which are sheep's milk-based, fall into a similar range as Greek feta, at 260-270 calories per 100g. The most significant calorie difference is seen in reduced-fat feta, which can be as low as 150-200 calories per 100g due to the lower fat content. Conversely, feta-style cheeses that are marinated and stored in oil, like Persian feta, are the highest in calories, ranging from 300 to 350 calories per 100g, as the added oil significantly increases the overall fat and calorie density.

Yes, feta cheese contains a significant amount of cholesterol, with a range of 70mg to 90mg per 100g serving. A typical 100g portion of Greek feta cheese provides 89mg of cholesterol, which is 30% of the recommended Daily Value.

Different variations of feta cheese can have slightly different cholesterol content. The feta cholesterol level is primarily dependent on the fat content of the milk used (sheep's, goat's, or cow's milk). Full-fat feta will contain more cholesterol than reduced-fat versions. Per serving, one ounce (28.35g) of feta cheese contains 25mg of cholesterol. While this is a notable amount, current dietary guidelines for most people emphasize limiting saturated fat over dietary cholesterol for managing blood cholesterol levels. Feta cheese is high in saturated fat, which is often of greater concern for heart health than its dietary cholesterol content.

Feta cheese has a distinctly tangy, salty, and sharp flavor. Its taste can vary in intensity depending on its age and the type of milk used (sheep, goat, or cow). Authentic Greek feta, made primarily from sheep's milk, often has a more robust, slightly grassy or "gamey" note compared to milder, creamier versions made from cow's milk. The texture of feta is typically firm and crumbly, yet it feels moist and creamy in the mouth. A key characteristic is the briny taste it acquires from being cured and stored in a salt-water solution.

Yes, the macro content of feta cheese, specifically its concentration per gram, can change when it is aged, but not significantly when it is simply heated. When feta cheese is aged, it loses moisture. This dehydration process concentrates the remaining components. As a result, the feta macros per 100g will show an increase in protein and fat, and therefore a higher calorie density. The total grams of protein or fat in the original piece of cheese don't change, but because the water weight is lower, the percentage of these macronutrients relative to the total weight becomes higher.

When feta cheese is heated, for example, baked on a dish until softened or slightly melted, its fundamental macronutrient composition does not change. A 100g piece of feta will have the same grams of fat, protein, and carbohydrates whether it is cold or warm. Some fat may "oil out" and separate from the cheese when heated, and if this fat is not consumed, the portion eaten would effectively have fewer fat calories. However, the melting process itself does not alter the feta cheese macros.

The origin of feta cheese is ancient, with its roots deeply embedded in Greece, dating back thousands of years. It is considered one of the oldest cheeses in the world. Homer's Odyssey, written in the 8th century BC, contains passages describing the Cyclops Polyphemus making a form of cheese from sheep's milk in his cave, a process that is widely interpreted as an early description of feta production. The cheese was traditionally made by shepherds in the mountainous regions of Greece from sheep's milk, or a blend of sheep's and goat's milk, as these animals were better suited to the rugged terrain than cattle.

The name "feta" (φέτα) is more recent, appearing in the 17th century, and it means "slice" in Greek, referring to the practice of slicing the cheese to be placed into barrels of brine for curing. This brining process is what gives feta its characteristic salty flavor and helps to preserve it. In 2002, feta was granted Protected Designation of Origin (PDO) status by the European Union, legally stipulating that only cheese produced in specific regions of Greece using traditional methods and at least 70% sheep's milk can be called "feta." A classic dish that embodies the essence of feta is the simple and iconic Greek Salad, or "Horiatiki." In this dish, a block or crumbles of feta are served atop fresh tomatoes, cucumbers, onions, and olives, dressed simply with olive oil and oregano. It highlights feta's ability to be the star of a dish, providing a salty, tangy counterpoint to the fresh vegetables without any complex cooking, a testament to its enduring role in Greek culinary culture.

Feta cheese is classified as a dairy product because it is made from milk, which is the primary defining characteristic of dairy foods. Dairy products encompass all foods produced from the milk of mammals. Authentic Greek feta is made from sheep's milk or a blend of sheep's and goat's milk. Other feta-style cheeses around the world might be made from cow's milk. Regardless of the animal source, because the fundamental ingredient is milk, feta cheese is, by definition, a dairy product. The process of making cheese involves curdling the milk proteins (casein) and then separating them from the liquid portion (whey), a process that transforms the milk but does not change its classification as a dairy-based food.