TRADER JOE'S Feta Cheese scores 53/100 (Decent) on FoodScore, primarily due to its notable protein and micronutrient content, balanced against its saturated fat and sodium levels.
FoodScore: 53/100 (Decent), indicating a moderate nutritional profile.
Provides 17.89g of protein per 100g, contributing to satiety.
Contains 928.57mg of sodium per 100g, a factor to consider for daily intake.
Compared to generic dairy, it offers similar benefits but with higher sodium.
Best enjoyed in moderation due to its sodium and saturated fat content.
Scores +20 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
17.89g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
928.57mg
40% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
Micronutrients (Calcium, Vitamin A)+4
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (12.5g)-15
Sodium (928.6mg)-4
Why it scores 53
TRADER JOE'S Feta Cheese achieves a FoodScore of 53/100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and components that warrant moderation. The product receives a significant bonus for its protein content, providing 17.89g per 100g, which is a substantial amount for a dairy item. Additionally, it gains points for key micronutrients, specifically Calcium (357.14mg, 27% DV) and Vitamin A (79% DV), both important for bone health and vision, respectively. As a NOVA class 2 food, categorized as a processed culinary ingredient, it receives a bonus for being minimally processed, indicating fewer industrial alterations. However, the score is tempered by penalties for its saturated fat content, at 12.5g per 100g, which contributes to its overall fat profile. The sodium level (928.57mg per 100g) also incurs a penalty, making it a food to consume mindfully, especially for those monitoring sodium intake. The ingredient list, featuring pasteurized milk, salt, cheese cultures, and enzymes, is straightforward, with salt being the primary contributor to the sodium penalty. Compared to a generic dairy equivalent, TRADER JOE'S Feta Cheese offers similar nutritional benefits but with a higher sodium concentration.
Health benefits
What the nutrients in trader joe's feta cheese actually do for you, grounded in established dietary science.
Supports Bone Health
TRADER JOE'S Feta Cheese is a good source of calcium, providing 357.14mg (27% DV) per 100g. Calcium is an essential mineral crucial for maintaining strong bones and teeth throughout life. Regular intake of calcium-rich foods can help support bone density and reduce the risk of osteoporosis. Incorporating feta cheese into meals can be a way to contribute to your daily calcium requirements, especially when paired with other calcium sources.
Contributes to Protein Intake
With 17.89g of protein per 100g, TRADER JOE'S Feta Cheese can be a valuable addition to meals for those looking to increase their protein consumption. Protein is vital for muscle repair, growth, and overall bodily functions. Including protein-rich foods like feta can help promote satiety, potentially aiding in weight management by keeping you feeling fuller for longer. It can be a versatile protein source in various culinary applications.
Provides Vitamin A
This feta cheese offers a notable amount of Vitamin A, contributing 79% DV per 100g. Vitamin A is a fat-soluble vitamin essential for maintaining healthy vision, supporting immune function, and promoting cell growth. Dairy products like feta can be a dietary source of this important micronutrient. Including foods rich in Vitamin A helps ensure the proper functioning of several bodily systems.
TRADER JOE'S Feta Cheese scores 53/100 (Decent) on FoodScore, primarily due to its notable protein and micronutrient content, balanced against its saturated fat and sodium levels.
How to eat it
Feta cheese is commonly used as a flavorful addition to salads, pasta dishes, and Mediterranean-inspired meals. Its salty, tangy profile makes it a popular choice for enhancing the taste of vegetables and grains. A typical serving size is 1 ounce, which is a small amount, but its strong flavor means a little goes a long way.
Pair with fresh vegetables like tomatoes, cucumbers, and olives to create a nutrient-dense salad.
Crumble over roasted vegetables or whole-grain pasta to add flavor and protein without excessive amounts.
Use as a topping for scrambled eggs or an omelet to enhance taste and boost protein content.
Combine with herbs and a drizzle of olive oil for a simple, flavorful dip, mindful of the sodium contribution.
Consider using smaller portions due to its concentrated flavor and sodium content.
Things to keep in mind
TRADER JOE'S Feta Cheese contains pasteurized milk, making it unsuitable for individuals with a dairy allergy or lactose intolerance. The primary concern for most consumers will be the sodium content, which is 928.57mg per 100g. Those monitoring their sodium intake, particularly individuals with high blood pressure, should consume this product in moderation. While the ingredient list is short and free of artificial colors or preservatives, the salt content is a significant factor. The product is not suitable for individuals following a low-sodium diet. There are no other notable allergens or specific interactions to be concerned about beyond dairy and sodium levels.
TRADER JOE'S Feta Cheese has a FoodScore of 53/100 (Decent). It offers beneficial protein, calcium, and Vitamin A. However, its saturated fat and sodium content are notable and should be considered, especially if you consume it regularly or in large portions. It can be part of a balanced diet when consumed in moderation.
How does TRADER JOE'S Feta Cheese compare to other feta brands?
Compared to other common feta brands like Athenos or President Feta, TRADER JOE'S Feta Cheese generally has a similar nutritional profile in terms of protein and fat. Sodium levels can vary between brands, so it's always advisable to check the nutrition label of specific products for direct comparison. This product's simple ingredient list is comparable to many traditional feta cheeses.
What is 'cheese cultures' in the ingredient list?
Cheese cultures are beneficial bacteria added to milk to initiate the fermentation process, which is essential for making cheese. These cultures contribute to the flavor, texture, and aroma of the feta cheese. They are a standard and natural component in cheese production and are not associated with adverse health effects.
What is a reasonable portion size for feta cheese?
A typical serving size for feta cheese is 1 ounce (about 28g). While the nutritional values on this page are per 100g, a 1-ounce serving would provide approximately 4.5g of protein, 3.5g of saturated fat, and 260mg of sodium. Being mindful of this smaller portion helps manage the intake of sodium and saturated fat.
Can I eat feta cheese if I am lactose intolerant?
Feta cheese is made from milk and contains lactose, though often in smaller amounts than fresh cheeses due to the fermentation process. However, it is not considered lactose-free. Individuals with lactose intolerance may experience digestive discomfort, so it's best to consume with caution or choose a certified lactose-free alternative if you are sensitive to dairy.