Feta cheese is a nutritious option that delivers a solid amount of protein and calcium for relatively few calories. A one-ounce serving contains about 60 calories, 5 grams of protein, and a meaningful dose of calcium and phosphorus. Like most cheeses, it comes with trade-offs: it’s high in sodium and saturated fat, so portion size matters. But when eaten in reasonable amounts, feta earns its place in a healthy diet.
What’s in a Serving
A one-ounce serving of feta (about the size of a pair of dice) provides roughly 60 calories, 4 grams of fat (2.5 grams saturated), 5 grams of protein, and 375 milligrams of sodium. That sodium figure is worth pausing on: it represents about 16% of the recommended daily limit of 2,300 milligrams. Feta is brined during production, which is why it’s saltier than many other cheeses. If you’re watching your sodium intake, rinsing feta briefly under water before eating it can reduce the salt content noticeably.
On the plus side, feta contains both calcium (about 60 mg per ounce) and phosphorus, and consuming those two minerals together has been linked to improved bone density and osteoporosis prevention. It also supplies riboflavin (vitamin B2) and zinc. Because it’s so flavorful, you tend to use less of it than milder cheeses like mozzarella, which naturally keeps calories and sodium in check.
Why Sheep and Goat Milk Matter
Traditional feta is made from sheep’s milk or a blend of sheep and goat milk, and this matters nutritionally. Sheep’s milk cheese has the highest content of conjugated linoleic acid (CLA) among common dairy types, along with a greater share of unsaturated and polyunsaturated fatty acids compared to cow’s milk cheese. CLA is a naturally occurring fat that has drawn research interest for its potential effects on body composition and inflammation, though the amounts you’d get from a serving of feta are modest.
Goat’s milk fat, meanwhile, has smaller fat globules and a higher proportion of short- and medium-chain fatty acids, both of which make it easier to digest. Goat’s milk also contains less of a protein fraction called alpha-s1 casein, which gives goat cheese a softer curd structure that breaks down more readily in your stomach. This is one reason people who feel heavy or bloated after eating cow’s milk cheese sometimes tolerate feta well.
Not all feta sold in stores uses sheep or goat milk. Many mass-produced versions are made from cow’s milk. If the milk source matters to you, check the ingredient list or look for feta labeled as a Product of Greece, where EU regulations require sheep’s milk (with up to 30% goat milk).
Easier to Digest Than Most Cheese
Feta contains roughly 0.5 grams of lactose per 100 grams, which is very low. For comparison, fresh cheeses like ricotta can contain 3 to 5 grams per 100 grams. This low lactose level means most people with lactose intolerance can eat feta without symptoms. The combination of fermentation during production and the long brining period breaks down most of the milk sugar before it ever reaches your plate.
Traditionally made feta also carries live bacterial cultures. Researchers have confirmed that strains like Lactobacillus plantarum can survive in feta throughout its entire storage period, which means the cheese retains probiotic potential by the time you eat it. Pasteurized, commercially produced feta may have fewer live cultures than artisanal versions, but the low lactose content remains a benefit regardless.
The Sodium Problem
Sodium is the biggest nutritional downside of feta. Because feta is cured and stored in brine, it absorbs more salt than aged cheeses that are simply pressed and dried. At nearly 375 mg per ounce, even a generous crumble over a salad can add up quickly if you’re also eating bread, olives, or cured meats in the same meal.
For most people, an ounce or two of feta a few times a week is unlikely to push sodium intake into risky territory. But if you have high blood pressure or are on a sodium-restricted diet, feta deserves more attention than softer, lower-sodium options like fresh mozzarella or Swiss cheese. The rinse-before-eating trick helps, and so does using feta as a finishing ingredient rather than a main component.
Headaches and Biogenic Amines
If you’re prone to migraines or headaches after eating aged or fermented foods, feta may be a trigger. Fermented cheeses contain compounds called biogenic amines, particularly tyramine and histamine, which can cause headaches, flushing, nausea, and changes in blood pressure in sensitive people. The reaction is sometimes called “cheese syndrome.”
Feta can contain significant levels of these compounds. In one analysis of retail cheeses, feta samples contained tyramine concentrations as high as 310 mg/kg, which exceeded recommended safety limits. Histamine levels ranged from about 14 to 84 mg/kg, and putrescine (which amplifies the effects of tyramine and histamine) reached over 200 mg/kg in one sample. These levels vary widely between brands and batches, so your experience may differ each time. If you notice a pattern of headaches after eating feta, this is the likely explanation.
Feta During Pregnancy
Feta made from pasteurized milk is considered safe during pregnancy. The CDC lists pasteurized feta alongside mozzarella and cottage cheese as safer choices for pregnant women. The concern with soft cheeses has always been Listeria, a bacteria that can grow even under refrigeration and poses serious risks during pregnancy. Unpasteurized (raw milk) feta carries that risk. In the United States, most commercially sold feta is pasteurized, but imported varieties may not be. Check the label, and if there’s no indication, skip it.
How Feta Compares to Other Cheeses
Feta sits in an interesting middle ground. It’s lower in calories and fat than cheddar, gouda, or brie, largely because of its high moisture content. It has more sodium than most of those cheeses, but you typically eat less of it because the flavor is sharper. It delivers more calcium per calorie than many soft cheeses, and its protein content is comparable to harder varieties ounce for ounce.
Where feta genuinely stands out is in its combination of low lactose, a better fatty acid profile (when made from sheep or goat milk), and strong flavor that encourages smaller portions. It works best as an accent: crumbled over vegetables, stirred into grain bowls, or paired with fruit. Used that way, you get the nutritional benefits without running into problems with sodium or saturated fat.