Eaten in Greece for centuries and rooted in tradition, feta is an ancient cheese with plenty of nutritional benefits.Eaten in Greece for centuries and rooted in tradition, feta is an ancient cheese with plenty of nutritional benefits.
If you are among the millions of travelers visiting Greece this summer, you’ve likely made acquaintance with feta. The fresh, salty cheese is quintessential to Greek cuisine, and is served in everything from salads to phyllo dough pies from the city of Athens to the islands of the Cyclades.
Not that you need to fly halfway across the world to be well-acquainted with this Mediterranean favorite. Often paired with tomatoes, cucumbers, and red onion in a classic Greek salad (also known as horiatiki), feta has long been beloved in the United States—especially in the summer. According to a report by Grand View Research, the U.S. feta cheese market size was valued at $1.4 billion in 2020—and is only expected to grow. With that in mind, here’s what to know about the nutritional properties of feta cheese.
What is feta?
Feta is a fresh, semi-hard cheese traditionally made from sheep’s milk or a mix of sheep and goat milk. It has a firm, crumbly consistency and a creamy texture. Its flavor is often described as “strong and salty” thanks to a curdling process that involves soaking it in brine.
Eaten in Greece for centuries with a history rooted in tradition and mythology, feta is an ancient food—it even makes an appearance in Homer’s Odyssey.
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.
It’s also great mixed into omelettes, scrambled eggs, and mashed potatoes for an injection of flavor and an extra protein kick.
Create a healthy Greek-inspired toast by crumbling feta on garlic-rubbed whole-wheat, sourdough, or buckwheat bread with a few slices of ripe tomatoes and avocado, seasoned with olive oil, oregano, and chili.
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