Goat cheese and feta are remarkably close in calories and fat, so neither one is clearly “healthier” across the board. Ounce for ounce, both contain about 75 calories and 6 grams of fat. The real differences show up in sodium, calcium, digestibility, and protein type, which means the better choice depends on what your body needs.
It’s also worth noting that these two cheeses overlap more than people realize. Traditional feta is made from sheep’s milk or a sheep-goat blend, but many commercial versions use cow’s milk. Soft goat cheese (chèvre) is made entirely from goat’s milk. That distinction in milk source drives most of the nutritional differences below.
Calories, Protein, and Fat
In a one-ounce (28-gram) serving, goat cheese and feta are nearly identical on the macros that matter most:
- Calories: 75 for both
- Protein: 5 g (goat cheese) vs. 4 g (feta)
- Fat: 6 g for both
- Carbs: 0 g (goat cheese) vs. 1 g (feta)
That extra gram of protein in goat cheese is modest, but if you’re watching carbs, goat cheese has a slight edge with essentially zero. Neither cheese is a protein powerhouse compared to harder varieties like parmesan, but both deliver a reasonable amount for their calorie cost.
Sodium: Feta’s Biggest Drawback
This is where the two cheeses diverge sharply. Feta delivers about 14% of your daily sodium in a single ounce, while goat cheese contains just 6%. In milligrams, feta packs roughly 375 mg of sodium per ounce, largely because it’s traditionally brined in saltwater during production. That brining process is what gives feta its tangy, salty flavor, but it also makes it one of the saltier cheeses on the market.
If you’re managing blood pressure or trying to keep sodium under control, goat cheese is the better pick. Two ounces of feta could account for half your recommended sodium limit for the day, while the same amount of goat cheese barely registers.
Calcium: Feta Wins Easily
Feta provides about 11% of your daily calcium per ounce, compared to just 3% from goat cheese. That’s a significant gap. If you eat cheese partly for bone health, feta delivers more than three times the calcium per serving. Soft goat cheese is a poor calcium source relative to most other cheeses, so you’d need to get that mineral elsewhere if chèvre is your go-to.
Digestibility and Lactose
Goat cheese tends to be easier on sensitive stomachs for two reasons: the type of protein and the type of fat it contains.
Cow’s milk contains both A1 and A2 forms of casein, a major milk protein. A1 casein is the type more commonly linked to digestive discomfort. Goat’s milk contains only A2 casein, which many people tolerate better. If cow’s milk feta gives you bloating or cramping, switching to goat cheese may help, though this varies from person to person.
On the lactose front, both cheeses are relatively low. Feta contains roughly 0.5 to 1.4 grams of lactose per 100 grams, which is already quite low compared to milk itself. Soft goat cheese falls in a similar range. Most people with mild lactose sensitivity can handle either one without trouble, but goat cheese’s A2 protein structure gives it an additional advantage beyond just lactose content.
Fat Quality and Digestion
The fat in goat cheese has a different composition than what you’d find in cow’s milk cheeses. Goat milk fat contains a higher proportion of medium-chain fatty acids, which together can account for 40% to nearly 50% of the total fatty acids in goat cheese. It also contains about 15% short-chain fatty acids, including types called caproic, caprylic, and capric acid.
These shorter-chain fats are digested and absorbed more quickly than the long-chain fats that dominate cow’s milk cheese. Your body processes them more like a quick energy source rather than storing them as readily. This is one reason goat cheese is often described as “lighter” on the stomach, even when it has the same total fat content as other cheeses. The fat globules in goat’s milk are also physically smaller, which makes them easier to break down.
Gut-Friendly Bacteria in Both
Traditionally made versions of both cheeses can contain beneficial bacteria. Artisanal feta has been found to harbor probiotic strains that show promising activity, including bacteria that can help with cholesterol processing and blood sugar regulation in lab studies. Goat cheese made from raw milk can carry similar beneficial cultures. The key word is “traditionally made.” Mass-produced versions of either cheese are typically pasteurized and may contain far fewer live cultures. If probiotic content matters to you, look for raw-milk or artisanal varieties of either cheese.
Cow’s Milk Allergy: Neither Is Safe
A common belief is that people allergic to cow’s milk can safely eat goat cheese or sheep’s milk feta. This is largely false. About 90% of people with a cow’s milk allergy also react to goat’s and sheep’s milk because the proteins are structurally similar. If you have a confirmed cow’s milk allergy (not just lactose intolerance, which is different), neither cheese is a reliable alternative without medical guidance.
Which One Should You Choose
If your main concern is sodium, goat cheese is clearly better. It has less than half the sodium of feta, which adds up quickly if you eat cheese regularly. Goat cheese also has a slight protein advantage and may be gentler on digestion thanks to its A2 casein and easier-to-absorb fats.
If you need more calcium from your diet, feta is the stronger choice at more than three times the calcium per serving. Feta also has a bolder flavor, which means you might use less of it to get the taste you want, partially offsetting its sodium disadvantage.
For most people, the practical difference comes down to how you use them. Crumbled feta on a salad once or twice a week won’t meaningfully harm your sodium intake. Spreading goat cheese on toast every morning gives you a daily digestibility advantage. Neither cheese is unhealthy in normal portions. The “healthier” option is whichever one fits the gap in your overall diet.