Feta cheese earns a 'Decent' FoodScore of 58/100, primarily due to its notable protein and micronutrient content, balanced by its high saturated fat and sodium levels.
Feta cheese provides 19.71g of protein per 100g, contributing significantly to daily protein needs.
A 100g serving offers 29% of the Daily Value for calcium, important for bone health.
It is a minimally processed food, classified as NOVA 1.
High in sodium at 1034mg per 100g, which is a considerable amount.
Contains 11.17g of saturated fat per 100g, a factor to consider for heart health.
Scores +3 points above the dairy category average (55/100 across 104 foods).
Feta cheese achieves a FoodScore of 58 out of 100, placing it in the 'Decent' category. This score reflects a balance between its nutritional strengths and weaknesses. On the positive side, it receives a substantial bonus for its protein content, providing 19.71g per 100g, which is a significant contribution to daily requirements. It also earns points for being a minimally processed whole food, classified as NOVA 1. Furthermore, its rich profile of micronutrients, particularly calcium, phosphorus, zinc, and riboflavin, contributes positively to its score. However, these benefits are partially offset by notable penalties. The primary detractor is its saturated fat content, at 11.17g per 100g, which is considered high according to dietary guidelines. Additionally, its high sodium level of 1034mg per 100g incurs a penalty, as excessive sodium intake is a concern for many Americans. To achieve a higher score, feta cheese would need to have lower levels of saturated fat and sodium.
Health benefits
What the nutrients in feta cheese actually do for you, grounded in established dietary science.
Supports Bone Health
Feta cheese is a good source of nutrients essential for maintaining strong bones. A 100g serving provides 371.1mg of calcium, which is 29% of the Daily Value. Calcium is the primary mineral in bones, and adequate intake is crucial throughout life to support bone density and reduce the risk of osteoporosis. This dairy product also contains phosphorus and magnesium, minerals that work alongside calcium to build and repair bone tissue. Including feta in a balanced diet can contribute to meeting daily calcium targets, especially for those who consume dairy products.
Contributes to Muscle Maintenance
With 19.71g of protein per 100g, feta cheese is a protein-rich food that can support muscle maintenance and growth. Protein is fundamental for repairing muscle tissue after exercise and for synthesizing new muscle proteins. The protein in feta is a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions. Including a serving of feta can help individuals, particularly those who are active, meet their daily protein needs, which are vital for overall physical function and recovery. It's a convenient way to add quality protein to meals.
Provides Essential Micronutrients
Beyond calcium, feta cheese offers several other important micronutrients. It provides 2.35mg of zinc per 100g, which is 21% of the Daily Value. Zinc is crucial for immune function, wound healing, and DNA synthesis. Additionally, feta contains riboflavin (Vitamin B2), which plays a role in energy production and cell growth. While not a significant source of all vitamins and minerals, its contribution of zinc and other trace elements supports various bodily processes, making it a valuable addition for diverse nutrient intake.
Supports Satiety and Weight Management
The high protein content of feta cheese can contribute to feelings of fullness and satiety, which may aid in weight management. Protein is known to be the most satiating macronutrient, helping to reduce overall calorie intake by keeping hunger at bay for longer periods. Including feta in meals can help individuals feel satisfied with smaller portions and potentially reduce snacking between meals. While it contains fat, the combination of protein and fat can enhance satiety, making it a useful component in a balanced eating plan focused on calorie control.
Feta cheese earns a 'Decent' FoodScore of 58/100, primarily due to its notable protein and micronutrient content, balanced by its high saturated fat and sodium levels.
How to eat it
Feta cheese is a versatile dairy product, commonly used in Mediterranean cuisine, known for its tangy, salty flavor and crumbly texture. In a typical US diet, it often features in salads, as a topping for roasted vegetables, or incorporated into savory dishes. Its strong flavor means a little goes a long way, making it an excellent ingredient for adding flavor depth without excessive portions. It pairs well with fresh produce, olives, and whole grains.
Crumble feta over salads, soups, or roasted vegetables for a flavorful, protein-rich topping.
Incorporate feta into omelets, frittatas, or scrambled eggs to add savory notes and calcium.
Pair feta with fresh fruits like watermelon or figs to balance its saltiness with natural sweetness.
Use feta sparingly in recipes to manage its sodium content, especially if you are monitoring blood pressure.
Store feta in its brine in the refrigerator to maintain its freshness and texture for longer.
Things to keep in mind
For most healthy adults, feta cheese can be consumed in moderation without significant issues. However, individuals with a dairy allergy should avoid it due to its milk content. Those with lactose intolerance may experience digestive discomfort, though feta is often lower in lactose than other cheeses due to its aging process. Its high sodium content (1034mg per 100g) is a key consideration for individuals with hypertension or those on sodium-restricted diets. Pregnant individuals should ensure feta is made from pasteurized milk to avoid potential foodborne illnesses, though most commercially available feta in the US is pasteurized.
Feta cheese can be part of a healthy diet. It's a good source of protein (19.71g per 100g) and calcium (29% DV), which are beneficial for muscle and bone health. However, it is also high in saturated fat (11.17g per 100g) and sodium (1034mg per 100g), so moderation is key, especially for those monitoring these nutrients.
Is feta cheese good for weight loss?
Feta cheese can support weight management due to its high protein content, which promotes satiety and can help reduce overall calorie intake. While it contains fat, incorporating small portions into meals can help you feel fuller for longer. However, its calorie density means portion control is important when aiming for weight loss.
Is feta cheese processed?
Feta cheese is considered a minimally processed food, classified as NOVA 1. It is made through traditional methods involving milk, rennet, and salt, followed by aging in brine. This classification means it retains most of its natural nutritional properties without significant industrial alteration or added artificial ingredients.
How should I store feta cheese?
To maintain its freshness and texture, feta cheese should be stored in its original brine in an airtight container in the refrigerator. If it came without brine, you can create a simple saltwater solution (1 teaspoon of salt per cup of water) to keep it submerged. This method helps prevent it from drying out and extends its shelf life.
What are some good alternatives to feta cheese?
If you're looking for alternatives, goat cheese offers a similar tangy flavor and crumbly texture, often with a slightly lower sodium content. For a dairy-free option, various plant-based feta alternatives made from ingredients like tofu or nuts are available, though their nutritional profiles will differ significantly from traditional feta.
Does feta cheese contain a lot of sodium?
Yes, feta cheese is notably high in sodium, containing 1034mg per 100g. This is a significant amount and contributes to its characteristic salty flavor. Individuals monitoring their sodium intake, such as those with high blood pressure, should consume feta in moderation and be mindful of portion sizes.
Can I eat feta cheese if I am lactose intolerant?
Some individuals with lactose intolerance may tolerate feta cheese better than other dairy products. This is because the aging process and the presence of beneficial bacteria can reduce its lactose content. However, individual tolerance varies, so it's best to start with small amounts to assess your reaction.