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Feta Cheese Nutrition Facts: Calories, Protein & Health Benefits

By February 27, 2026No Comments

Is Feta Cheese Healthy for Weight Loss?

Feta cheese is one of the most flavorful and recognizable cheeses in the world. Known for its crumbly texture and tangy taste, it is widely used in salads, wraps, Mediterranean dishes, and even gourmet pizzas. But beyond its flavor, many people want to know: is feta cheese healthy for weight loss?

In this guide, we’ll break down the nutritional facts of feta cheese, including calories, protein, vitamins, and health benefits, so you can decide whether it deserves a place in your diet.

If you’ve tried specialty pizzas featuring feta at Curry Pizza House, you’ve already tasted how this cheese adds bold character without overwhelming calories.

What Is Feta Cheese?

Feta cheese is a brined, white cheese traditionally made from sheep’s milk or a mixture of sheep and goat’s milk. It originated in Greece and is protected under European law as a regional product.

Unlike aged hard cheeses, feta is soft and crumbly with a slightly salty and tangy flavor. Because it’s stored in brine, it has a higher sodium content than many other cheeses.

Feta cheese crumbles are commonly used in salads, pasta, and pizzas due to their easy texture and strong flavor, meaning you can use less while still getting great taste.

Nutrition Facts (Per 1-Ounce / 28g Serving)

Here are the typical nutritional facts of feta cheese per 1-ounce (28g) serving:

  • Calories: 74–76 kcal
  • Total Fat: 6.0g (8% DV)
  • Saturated Fat: 4.0g (21% DV)
  • Cholesterol: 25mg (8% DV)
  • Sodium: 312–323mg (13% DV)
  • Total Carbohydrates: 1.0–1.1g
  • Sugars: 0.45–1.0g
  • Protein: 4.0–5.3g

If you’re wondering about calories in 1 tablespoon feta cheese, it contains approximately 25 calories, depending on how tightly it’s packed.

Because feta has a strong flavor, even small portions go a long way, making it easier to control calorie intake.

Feta Cheese Protein Content

Many people are surprised by the amount of feta cheese protein per serving. With 4–5 grams of protein per ounce, feta can contribute to daily protein intake.

Protein helps:

  • Maintain muscle mass
  • Improve satiety
  • Support metabolism

While it’s not as high in protein as cottage cheese or Greek yogurt, feta still offers a solid protein boost for a flavorful cheese.

Vitamins & Minerals in Feta Cheese

Beyond calories and fat, feta provides essential nutrients:

  • Calcium- Provides about 140mg (14% DV) per ounce. Calcium is critical for strong bones and teeth.
  • Vitamin B12- Supports energy metabolism and nerve function.
  • Riboflavin (B2) Helps convert food into energy and supports skin health.
  • Phosphorus- Works alongside calcium to strengthen bones.
  • Other Minerals- Contains small amounts of selenium, zinc, and other trace minerals.

Is Feta Cheese Healthy for Weight Loss?

This is one of the most common questions: Is feta cheese healthy for weight loss?

The answer depends on portion size and overall diet.

Why It Can Support Weight Loss:

  • Lower in calories compared to many cheeses
  • Strong flavor means smaller portions are satisfying
  • Contains protein for fullness
  • Low in carbohydrates

What to Watch:

  • High sodium content
  • Saturated fat levels

If consumed in moderation, feta can fit into a balanced weight-loss plan.

Key Health Considerations

  • Bone Health- The calcium and phosphorus combination supports bone density and may help reduce osteoporosis risk.
  • Probiotics- As a fermented cheese, feta may contain beneficial bacteria that support gut health.
  • Lactose Levels- Feta is naturally lower in lactose than many cow’s milk cheeses, making it easier to digest for some individuals.
  • Sodium Warning- Due to the brining process, feta is salty. You can reduce sodium slightly by rinsing the cheese before use.

Feta Cheese vs. Goat Cheese

Many people compare feta to goat cheese.

Feature Feta Cheese Goat Cheese
Texture Crumbly Creamy
Taste Tangy & salty Mild & earthy
Sodium Higher Lower
Calories Slightly lower Slightly higher

Both are nutritious, but feta is typically saltier and more crumbly.

Types of Feta Cheese

Not all feta is the same.

  • Traditional Greek Feta: Made from sheep’s milk
  • Goat Milk Feta: Slightly milder
  • Cow Milk Feta: More common in the U.S.
  • Reduced-Fat Feta: Lower fat content
  • Feta Cheese Crumbles: Convenient pre-packaged option

If you’re ordering gourmet pizza from the Curry Pizza House Menu, feta crumbles are often used for balanced flavor distribution.

Storage and Food Safety

To keep feta fresh:

  • Store it in brine or tightly sealed container
  • Refrigerate at all times
  • Consume within 5–7 days after opening

Avoid leaving feta at room temperature for extended periods.

How to Prepare Feta Cheese

Feta is extremely versatile.

  • Sprinkle over salads
  • Add to wraps
  • Use in omelets
  • Top grilled vegetables
  • Add to specialty pizzas

For bold fusion flavors, feta pairs beautifully with spicy toppings — something you can experience at Curry Pizza House when exploring creative menu options.

FAQs

Is feta cheese a healthy cheese?

Yes, feta is considered one of the healthier cheeses due to its moderate calories and protein content, though sodium should be monitored.

Is feta cheese ok to eat when dieting?

Yes, when eaten in moderation. Its strong flavor helps control portion size.

What is the healthiest cheese to eat?

Options like feta, mozzarella, cottage cheese, and goat cheese are often considered healthier choices.

Is feta cheese good for gut bacteria?

As a fermented product, feta may contain beneficial bacteria that support gut health.

Final Thoughts

Feta cheese offers a unique balance of flavor and nutrition. While it contains sodium and saturated fat, its portion-controlled nature and protein content make it a practical choice for many diets.

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