Feta Cheese: Good or Bad?

Good (per cup)

• Protein: 14 grams
• Riboflavin: 1.3 mg, 74% DV
• Vitamin B12: 2.5 mcg, 42% DV
• Calcium: 739 mg, 74% DV
• Phosphorous: 506 mg, 51% DV

Bad (per cup)

• Cholesterol: 133 mg, 44% DV
• Sodium: 1,674 mg, 70% DV

Others (per 100 grams)

• Calories: 264
• Total fat: 21 grams
• Saturated fat: 15 grams
• Sodium: 1,116 mg
• Total carbohydrate: 4 grams
• Sugars: 4 grams 
• Protein: 14 grams

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.

• 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.
• Contains lactose: Feta cheese is unripened, meaning that it contains more lactose than matured cheese. As a result, you may need to avoid it if you are lactose intolerant or allergic.
• Not safe for pregnant women: Pregnant women should avoid feta cheese because it is unpasteurized and therefore has the potential to be infected by bacteria.
• Drug interactions: Feta cheese contains tyramine, a naturally occurring chemical found in aged or fermented foods. This chemical has been linked to high blood pressure, severe headaches, and heart palpitations in people using monoamine oxidase inhibitors. These medications include those used to treat Parkinson's disease and depression.