It has a calorie count similar to that of mozzarella and significantly less than most aged cheeses but much higher than cottage cheese. Here’s a quick breakdown of feta’s nutritional properties, per ounce.

• Calories: 76
• Protein: 5.3 g
• Fat: 5.3 g
• Carbohydrates: 1.56 g
• Sugar: 0.45 g
• Sodium: 312 mg

Health benefits of feta

Feta is a semi-fat cheese that contains a nice percentage of calcium—140 mg, per ounce; more than mozzarella and cottage cheese—which makes it beneficial for bone density and the prevention of osteoporosis.

Due to its natural probiotic content, it boasts anti-inflammatory properties and promotes a balanced gut microbiota and proper digestion.

It contains less lactose than cheeses such as mozzarella, and is therefore generally well tolerated by those who have mild lactose intolerance.

It is rich in protein (5.3 grams per ounce), and is therefore suitable for those following a high-protein or keto diet.

It is rich in essential amino acids, vitamins such as vitamin A, K, B2, B6 and B12, and minerals such as calcium, zinc, selenium and phosphorus.

According to some studies, its combination of protein and calcium may help regulate blood sugar levels.

Contraindications

Feta contains lactose (although in smaller amounts than other dairy products), and should be generally avoided by those with a strong lactose intolerance. It’s also high in sodium, so it should be eaten in moderation by those with high blood pressure.

Some types of feta are made from unpasteurized milk, and should be avoided during pregnancy. While feta is not a low-calorie cheese, it’s high in protein and valuable nutrients. That said, those following a low fat diet may want to limit their consumption.

How to eat feta

Don’t limit yourself to the classic Greek salad—as delicious as it is. Explore combinations such as feta, spinach, and walnuts; feta with sweet potatoes and olives; feta avocado and arugula; or feta, cantaloupe, melon, and toasted almonds.

Feta is delicious crumbled over pasta and rice dishes, in barley salads, or with couscous, spelt, and quinoa. It’s also a tasty garnish for soups.

You can also use it in quiches and pies or sprinkled on pizza and flatbreads. Or, make a pesto with feta by blending it with a little olive oil, herbs such as basil or parsley, black olives, walnuts, or pine nuts. For a dip, mix it with mint or parsley, olive oil, sun-dried tomatoes, and a few drops of hot sauce to create a creamy spread for crackers or crudités.