8 health benefits of feta cheese
1. Supports bone health
Feta cheese includes calcium, phosphorus, and protein, which are nutrients that are beneficial for bone health. Feta cheese has more calcium than other types of cheese such as mozzarella, ricotta, and cottage cheese because milk from sheep and goats contain more calcium than cow's milk. Calcium and protein help maintain bone density, and phosphorus is an essential bone mineral.
2. Promotes gut health
Feta cheese is made by combining lactic acid bacteria with milk from sheep or goats to produce probiotics—Lactobacillus plantarum—that are good for gut health.
Probiotics are beneficial bacteria that live in the digestive tract and protect you against disease-causing bacteria such as E. coli and Salmonella.
3. Source of beneficial fatty acids
Cheese made from sheep's milk contains a fatty acid called conjugated linoleic acid (CLA), which has been shown to help improve body composition by decreasing fat mass and boosting lean body mass. CLA can also help lower the risk of diabetes.
4. Source of riboflavin and vitamin B12
One serving of feta cheese provides 14% of your daily riboflavin requirement, which offers antioxidant protection against aging, migraines, and fatigue. Feta cheese is also high in B12, which can boost energy production and keeps your blood cells healthy.
5. Boosts immunity
Feta cheese contains a combination of histidine and vitamin B6, which help boost immunity. Histidine is an essential amino acid that is not produced by the body and must be obtained from food. Vitamin B6 is essential for converting food into energy, metabolizing fats and proteins, and maintaining good eye, hair, skin, and liver health.
When you combine histidine with vitamin B6, you get histamines, which are part of your body's inflammatory reaction to injury and disease. Thus, eating feta cheese can help boost your immune strength, especially when combined with other antioxidant-rich foods such as fruits and vegetables.
6. High in protein
Feta is high in protein. Studies have shown that protein derived from animal milk may help reduce the risk of type II diabetes. This type of protein has a beneficial effect on insulin secretions, and the combination of calcium, magnesium, potassium, fatty acids and low glycemic index carbs has a positive effect on blood sugar management and insulin sensitivity.
7. Good source of vitamin A
Vitamin A is a fat-soluble vitamin that is essential for immunological function, eyesight, reproduction, and cellular processes. Feta is a good source of vitamin A, and the fat content of the cheese allows the vitamin to be more easily absorbed by your body.
8. Lower in calories than most types of cheese
Feta cheese has about 33% fewer calories than other types of cheese, making it an excellent choice for weight loss.
FAQs
Compared to other cheeses, it's low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids. However, this type of cheese is relatively high in sodium.
Is feta cheese healthy or unhealthy? ›
While feta cheese provides you with an excellent source of nutrients like calcium and protein, it also contains high amounts of sodium and saturated fat. Feta is lower in fat than many other cheeses, however, and is considered a reasonable option to eat in moderation.
How can you tell if feta cheese is good? ›
If you notice your feta has picked up a funny taste, like if it's overly sour or suddenly has bitter notes, this means that something's not right. Additionally, noticeable signs of mold growth, such as dark or green discoloration on the cheese, are clues that something is amiss.
What is the unhealthiest cheese? ›
The 10 Unhealthiest Cheeses You Can Buy
- Double Gloucester. ...
- Brunost. ...
- Any cheese that comes in a can or jar. ...
- Brie. ...
- Stilton. ...
- Pre-grated parmesan cheese. ...
- Roquefort. A blue cheese that originated in France. ...
- Pre-packaged shredded cheese. It's loaded with additives and preservatives.
Feta in Greece is almost like a “staple” food considering it is practically on our table on a daily basis.
When not to eat feta cheese? ›
If your feta is nearing its best-by date and you're not sure whether you should eat it, look for the following indicators. Mold: If you see any spots of greenish mold on the cheese, throw the whole block out.
Is feta cheese an inflammatory food? ›
Feta cheese, which is made from sheeps' milk, contains a protein called histidine. When histidine is combined with vitamin B6, it undergoes a molecular process to become histamine, a compound that provides anti-inflammatory benefits.
What is the difference between feta and Greek feta? ›
French Feta is made with Lacaune sheep's milk (if you remember, that's the sheep breed used for Roquefort production). It has a softer and creamier texture that Greek Feta and a milder, less tangy flavor (though it's sharper than Israeli Feta).
What is the best type of feta? ›
Although it isn't the saltiest, Greek feta packs the most flavor of the three, which makes it a transformative addition to simple, one-dimensional dishes. Marinated feta is a go-to appetizer around here. At the end of the day, though, the most important thing to look for when buying feta is how it's packaged.
What cheese should you avoid? ›
The types of cheese that most experts would agree are particularly unhealthy would include processed cheese products. Those include things like cheese singles, canned cheese, spay cheese, cheese dips.
Leslie Bonci, MPH, RDN, CSSD, LDN, FAND, owner of Active Eating Advice by Leslie Bonci, recommends feta cheese with "only 25 milligrams of cholesterol per ounce and lower in saturated fat (3 grams) compared to most cheeses." Plus, Bonci says that feta's rich taste means a little goes a long way; you can use less of it ...
Is feta good for the liver? ›
Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.
Is feta good for your gut? ›
When it comes to cheese, feta is a healthy choice. Not only is it packed with protein and fat – both essential nutrients for helping you to feel full and energised – it's also good for your gut. Probiotic yeasts in feta may lower the PH in your stomach, which is key for a healthy gut.
Can you have too much feta cheese? ›
High in sodium: Feta cheese is quite high in sodium, with about 312 mg of salt per ounce. If you have high blood pressure, heart disease, kidney disease, or diabetes, you may need to limit or even avoid eating feta cheese.
Is feta cheese healthier than dairy cheese? ›
One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat (2, 3, 4). Additionally, it contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese or goat cheese (2, 5, 6, 7, 8).
Is feta cheese a carb or fat? ›
Feta Cheese
Carbs per serving: Per ¼ cup of crumbled feta cheese, 1.5 grams of carbs (none of that is fiber, so it's 1.5 grams net). Per ¼ cup, you'll also get 4 grams of protein and 6 grams of fat. Use it in… These Greek-style burgers - or any Mediterranean-inspired salad, like this one.
Which is healthier feta or mozzarella? ›
Compared to the same serving size of feta and Parmesan, mozzarella has less than half the sodium, with 138 milligrams per serving. This is roughly 6% of the daily recommended intake of 2,300 mg of sodium or less, according to the American Heart Association.
Is feta cheese high in bad cholesterol? ›
Leslie Bonci, MPH, RDN, CSSD, LDN, FAND, owner of Active Eating Advice by Leslie Bonci, recommends feta cheese with "only 25 milligrams of cholesterol per ounce and lower in saturated fat (3 grams) compared to most cheeses." Plus, Bonci says that feta's rich taste means a little goes a long way; you can use less of it ...
