A question that most of my clients tend to ask me is if cheese is healthy, particularly Feta Cheese.  Since Feta Cheese is categorized under dairy products, based on an individual’s nutritional plan, it may or may not be recommended.  Let us explore some facts about Feta to determine whether this food should be incorporated into one’s diet.


Originating from Greece, traditional Feta is made by mixing together 30% of goats milk with sheep’s milk and then put through a brining process for about two months while the cheese matures. The milk is usually pasteurized but there are forms of Feta that are from unpasteurized milk. Fun fact, cheese can only be called Feta if it came from certain areas of Greece.


Feta has a taste that is full flavored, tangy, and salty. It can have a strong smell but is offset by its soft, creamy, crumbly texture. Compared to other cheese choices, Feta is known to be lower in fat as well as calories.


Feta cheese contains probiotics which can be beneficial to your gut as well as the following nutrients:

  • Riboflavin
  • Calcium
  • Sodium
  • Phosphorous
  • Vitamin B12
  • Selenium
  • Vitamin B6
  • Zinc
  • Vitamin A
  • Vitamin K
  • Folate
  • Iron
  • Magnesium


For every one ounce of Feta there is:

  • 74 Calories
  • 6 grams of Fat
  • 4 grams of Protein
  • 1 gram of Carbohydrates


Since this food is considered a dairy product, it does contain lactose. Feta cheese is also high in sodium due to the brining process when the cheese is being made. There are traces of saturated fat found within the cheese and that should always be limited in one’s diet. If the cheese is unpasteurized, there is a high chance of bacterial contamination which pregnant women should not be ingesting.


Those that are lactose intolerant, have high blood pressure, kidney disease, or heart disease may want to consider if consuming Feta cheese should be incorporated or eliminated in their diet.