Feta is a nutritious cheese that delivers meaningful amounts of calcium, B vitamins, and probiotics in a relatively low-calorie package. At about 75 calories per ounce, it’s lighter than most cheeses, though its sodium content is notably high. For most people, feta in moderate amounts is a solid addition to the diet.
What’s in an Ounce of Feta
A one-ounce serving (about the size of a pair of dice) contains roughly 75 calories, 4 grams of protein, 6 grams of fat, and 4.2 grams of saturated fat. That same ounce provides 14% of your daily calcium, 14% of your riboflavin (a B vitamin that helps your body convert food into energy), 9% of your phosphorus, and 8% of your vitamin B12. Compared to harder cheeses like cheddar or Parmesan, feta gives you a strong nutritional return for fewer calories.
The calcium and phosphorus work together to support bone density. B12 is essential for nerve function and red blood cell production, and it’s one of the harder vitamins to get if you eat limited amounts of animal products. Feta packs a useful dose into a small serving.
The Sodium Trade-Off
Feta’s biggest nutritional drawback is salt. Because it’s stored in brine, feta contains around 260 to 316 milligrams of sodium per ounce. That’s roughly 40% more than cheddar (185 mg) and significantly more than whole-milk mozzarella (178 mg). If you’re watching your blood pressure or limiting sodium, this matters.
There’s a practical counterpoint, though. Feta has such a strong, tangy flavor that you tend to use less of it. Crumbling a small amount over a salad or roasted vegetables can replace both a milder cheese and added salt in a dish. Harvard Health Publishing notes that higher-sodium cheeses like feta and Parmesan are often used more sparingly and can substitute for salt you’d otherwise add.
If you’re concerned about the sodium, you can rinse feta under water or soak it briefly before eating. This won’t eliminate the salt, but it reduces it noticeably.
Fermentation and Heart Health
The saturated fat in feta might seem like a red flag, but the story is more nuanced than “saturated fat equals heart risk.” A 2023 review published in Advances in Nutrition pooled findings from dozens of observational studies and found that eating about 1.5 ounces of cheese per day was linked to a lower risk of heart disease, stroke, and cardiovascular death.
Part of the explanation lies in fermentation. When beneficial bacteria transform milk into cheese, they produce byproducts that appear to counteract some of the effects of sodium and saturated fat. In many cheese varieties, bacteria break down milk proteins into compounds that function similarly to a widely used class of blood pressure medications. Fermentation also generates vitamin K, which helps slow the buildup of calcium deposits in arteries and heart valves. Cheeses with stronger flavors, including feta, tend to have higher amounts of these beneficial fermentation byproducts.
Probiotics in Traditional Feta
Traditional feta, especially varieties made from sheep’s or goat’s milk and aged in brine, can contain live probiotic bacteria. Researchers have isolated strains of Lactobacillus from feta and other cheese varieties, and these bacteria are well-established contributors to gut health. They help maintain the balance of your intestinal microbiome, support digestion, and may improve immune function.
Not all feta on grocery shelves contains live cultures. Heat-treated or heavily processed versions may have fewer surviving bacteria. If probiotics are part of why you’re eating feta, look for traditionally made versions, ideally ones that mention live or active cultures. Greek PDO feta, which is required by law to be made from sheep’s milk (or a sheep-goat blend) and brined, is a reliable option.
A Fat Worth Knowing About
Feta made from sheep’s and goat’s milk contains conjugated linoleic acid, a naturally occurring fat that has drawn research interest for its effects on body composition. Greek feta contains an average of about 0.9% CLA in its fat content, with some samples reaching as high as 1.9%. This is notably higher than what you’d find in cheeses made from cow’s milk, largely because sheep and goats produce milk with a different fatty acid profile.
Animal and some human studies suggest CLA may influence the ratio of protein to fat in the body, though the effects from dietary sources like cheese are modest compared to supplement doses. It’s not a reason to eat feta by the block, but it’s one more element that makes sheep- and goat-milk feta nutritionally distinct.
Easier to Digest Than You’d Expect
If dairy gives you trouble, feta may be more tolerable than you think. The brining and aging process breaks down much of the lactose in the cheese, leaving feta with only about 1 to 2 grams of lactose per 100 grams. That’s considerably less than fresh dairy products like milk or ice cream, and many people with mild lactose sensitivity can handle this amount without symptoms.
Who Should Be Cautious
People with histamine sensitivity should approach feta carefully. The British Dietetic Association classifies feta in the “limit or avoid” category for those sensitive to histamine and related compounds called vasoactive amines. Aged and fermented cheeses in general tend to accumulate these compounds, and feta is no exception. If you notice headaches, flushing, or digestive upset after eating aged cheese, this could be why.
During pregnancy, the key distinction is pasteurization. The CDC lists feta made with pasteurized milk as a safer choice. Unpasteurized (raw milk) soft cheeses carry a risk of Listeria contamination, which can cause serious complications during pregnancy. Most feta sold in U.S. grocery stores is pasteurized, but it’s worth checking the label, particularly for imported or artisanal varieties.
For people managing high blood pressure or on sodium-restricted diets, feta’s salt content is the main concern. Keeping portions to an ounce or so and factoring the sodium into your daily total makes it workable for most people, but if your doctor has set a strict sodium limit, feta adds up quickly.
How to Get the Most Out of Feta
Feta works best as a flavor accent rather than a main protein source. Crumble it over salads, grain bowls, or roasted vegetables. Pair it with tomatoes, cucumbers, and olive oil for a combination that’s both traditional and nutritionally balanced: the fat in feta and olive oil helps your body absorb fat-soluble vitamins from the vegetables.
When shopping, Greek feta made from sheep’s milk (or a sheep-goat blend) offers the strongest nutritional profile, with more CLA and a more favorable fatty acid composition than cow’s-milk versions. Block feta stored in brine retains more moisture, flavor, and live cultures than pre-crumbled feta, which is often coated with anti-caking agents and dries out faster.