Calories in Feta Cheese: What You Need to Know

Feta cheese is a classic Greek cheese known for its tangy flavor and crumbly texture. Protected by PDO status, authentic feta is made in specific regions of Greece from sheep’s milk or a blend with goat’s milk, then aged in brine. Understanding the calories in feta cheese and its nutrition shows why it’s a favorite for Mediterranean meals delivering big flavor and nutrients in small portions.

• Feta Cheese Explained: Origin, Health Benefits, and Serving Ideas
• Feta Facts – Everything You Need to Know
• Is Feta Cheese Healthy or Not? The Full Breakdown

What Is Feta Cheese?

Feta cheese is a classic Greek cheese renowned for its distinctive tangy flavor and crumbly texture. It holds a protected designation of origin (PDO), meaning authentic feta is produced exclusively in certain regions of Greece using traditional methods.

Origin and Traditional Versions

• Geographical Roots: Feta originates from Greece, with key production areas including Crete, Lesvos, and other parts of mainland Greece.
• Milk Composition: Traditional feta is made primarily from sheep’s milk (at least 70%), sometimes blended with up to 30% goat’s milk. This milk combination gives feta its rich, tangy profile and creamy yet crumbly texture.
• Production Process: The cheese is made by coagulating milk with rennet, cutting the curds, salting them, and aging the cheese in a salty brine for several weeks. The brine not only preserves the cheese but also imparts its characteristic salty taste.

Typical Nutritional Profile (per 1 oz / 28 g serving)

• Calories: 70 to 80 kcal
• Protein: 4 to 6 grams, providing a good source of high-quality protein
• Total Fat: Around 6 grams, mostly saturated fat
• Sodium: Relatively high at 250 to 400 mg, a result of the brining process
• Other Nutrients: Contains calcium and vitamin B12, important for bone and nerve health

Feta’s unique balance of creamy texture, salty tang, and nutrient density makes it a staple ingredient in Mediterranean cuisine and a flavorful topping or addition to salads, pastries, and many cooked dishes.

How Many Calories Are in Feta Cheese?

Feta cheese is a popular Mediterranean cheese known for its tangy flavor and crumbly texture. Its calorie content is moderate compared to many other cheeses, making it a flavorful yet relatively lower-calorie option.

Average Calories per Serving

• Per 1 ounce (28 grams) serving: Feta cheese generally contains between 74 to 85 calories depending on the brand and milk blend.
• This typical serving size provides about 6 to 7 grams of fat, 4 to 5 grams of protein, and around 1 gram of carbohydrates, reflecting its high-protein, moderate-fat dairy nature.

Feta Cheese Calories in 1 Tablespoon

• A tablespoon of crumbled feta weighs roughly 14 grams, which is about half an ounce.
• Based on the ounce calories, 1 tablespoon of feta cheese contains approximately 37 to 43 calories.
• Macro breakdown for 1 tablespoon (~14 g):
  • Fat: Around 3 to 3.5 grams
  • Protein: About 2 to 2.5 grams
  • Carbohydrates: Less than 1 gram (around 0.5 g)

Comparison: Feta Cheese vs Other Common Cheeses

Feta is notably lower in calories and fat than harder aged cheeses like cheddar or parmesan, making it a good choice for those seeking flavorful cheese with fewer calories. It also provides a good balance of protein and fat along with important nutrients like calcium and B vitamins.

Is Feta Cheese High in Calories?

Feta cheese is considered a moderately calorie-dense cheese, which means it contains a fair amount of calories relative to its weight primarily due to its fat content. However, portion size plays a significant role in managing calorie intake when enjoying feta.

Portion Size Impact on Calorie Density

• Calorie density: Feta cheese contains approximately 74 to 85 calories per 1-ounce (28-gram) serving. This places it lower in calories compared to many aged cheeses like cheddar or parmesan, but higher than very low-fat fresh cheeses.
• Because feta is often crumbled or used as a flavorful topping, typical serving sizes are smaller than a full ounce, naturally limiting calorie consumption.
• The salty and tangy flavor means a little goes a long way, helping you feel satisfied with smaller amounts.

How Small Servings Help Manage Calorie Intake

• 1 tablespoon serving (about 14 grams): Contains roughly 37 to 43 calories, which is a modest amount for adding flavor and texture to your dishes without adding excessive calories.
• Using small portions like 1 tablespoon allows you to enjoy feta’s distinctive taste while keeping calorie intake in check, especially within meals like salads, omelets, or Mediterranean dishes.
• Controlling portion size is key since calories can add up quickly if larger amounts are consumed, but feta’s intense flavor encourages moderation naturally.

Is Feta Cheese Good for Weight Loss?

Feta cheese can indeed fit well into a calorie-controlled diet, offering several advantages for those looking to lose or manage weight. While it is moderately calorie-dense, its nutritional profile and flavor profile make it a smart addition for satiety and satisfaction in balanced eating plans.

Can Feta Fit Into a Calorie-Controlled Diet?

• Moderate Calories: Feta cheese contains about 74 to 85 calories per ounce (28 grams), which is lower than many other aged cheeses like cheddar or parmesan. This makes it a flavorful but lighter cheese option for calorie-conscious diets.
• Portion Control: Because feta has a strong, tangy flavor, using small amounts (such as 1 tablespoon, roughly 37–43 calories) can effectively boost flavor without adding many calories.

Satiety, Protein Content, and Flavor Boost

• High Protein: With about 4–6 grams of protein per ounce, feta helps increase satiety the feeling of fullness after eating which can reduce overall calorie intake by curbing hunger between meals.
• Supports Metabolism: The protein also aids in maintaining muscle mass during weight loss, which supports a healthy metabolism.
• Flavor Enhancer: Feta’s bold, salty, and tangy taste means that a little goes a long way, enhancing meals without needing large amounts, which helps avoid excess caloric intake.
• Contains Beneficial Fatty Acids: Feta contains conjugated linoleic acid (CLA), a fatty acid linked to improved body composition and reduced fat mass in some studies, although research is still limited.

Pros and Cons of Feta Cheese for Weight Loss

Why Do Bodybuilders Eat Feta?

Bodybuilders often include feta cheese in their diets because it offers valuable nutritional benefits that support muscle growth, bone health, and weight management, while also enhancing the flavor of their meals without adding excessive carbohydrates.

Key Benefits of Feta for Bodybuilders

• High-Quality Protein Source: Feta cheese is rich in protein, providing around 4 to 6 grams of protein per ounce (28 grams). Protein is essential for muscle repair, growth, and recovery, making feta a useful ingredient for bodybuilders to help meet their higher protein needs.
• Excellent Source of Calcium: Feta contains more calcium than many other cheeses, with approximately 250 to 400 mg per 100 grams. Calcium supports bone strength and muscle function, both crucial for intense training and recovery.
• Flavorful, Low-Carb Option: With only about 1 gram of carbohydrates per ounce, feta is a flavorful addition to meals without contributing to excess carb intake. Its strong, tangy taste means a small amount can greatly enhance dishes, which helps bodybuilders enjoy tasty meals while keeping carbs in check.
• Contains Beneficial Fatty Acids: Feta made from sheep and goat milk contains conjugated linoleic acid (CLA), a fatty acid linked to improved body composition by helping reduce fat mass and increase lean muscle. CLA may also have anti-inflammatory and metabolic benefits, supporting bodybuilders' overall goals.
• Supports Gut Health and Immunity: Thanks to its fermentation process, feta contains probiotics like Lactobacillus plantarum, which may enhance gut health and reduce inflammation. A healthy gut can improve nutrient absorption and immunity, aiding recovery and performance.

Pairing Ideas for Bodybuilders

Feta’s versatility makes it easy to incorporate into balanced meals that support bodybuilding goals. Here are some popular and practical ways to use feta:

• Salads: Crumble feta over mixed greens, spinach, or kale with lean proteins like grilled chicken or tofu, and add nuts, seeds, or avocado for healthy fats. This creates a nutrient-dense, high-protein meal with a satisfying flavor boost.
• Meal Preps: Add feta to prepped grain bowls (quinoa, brown rice, or farro) alongside roasted vegetables and a protein source. Its strong flavor adds variety and richness to meals prepared in advance.
• High-Protein Bowls: Combine feta with legumes (chickpeas, lentils), vegetables, and healthy fats (olive oil, nuts) for a balanced, satiating bowl that supports muscle growth and recovery.
• Egg Dishes and Omelets: Incorporate feta into eggs or egg-white omelets to increase protein content and add creamy, tangy flavor without many extra calories.

By providing protein, calcium, beneficial fats, and probiotics, along with being a low-carb, flavorful option, feta cheese helps bodybuilders meet their nutritional needs while keeping meals enjoyable and diverse.

Is Feta Cheese Anti-Inflammatory?

Feta cheese does possess several nutrient compounds and characteristics that contribute to potential anti-inflammatory effects, though the extent varies depending on individual tolerance and overall diet.

Nutrient Compounds in Feta That Might Reduce Inflammation

• Histidine and Histamine Formation: Feta, made from sheep’s milk, contains the amino acid histidine. When combined with vitamin B6, histidine can convert into histamine, a compound known for its anti-inflammatory properties that may help modulate immune response and reduce inflammation.
• Probiotics: Feta contains beneficial bacteria, especially Lactobacillus plantarum, which supports gut health by protecting against harmful pathogens and may promote an anti-inflammatory environment in the digestive system. A healthy gut flora plays a key role in regulating systemic inflammation.
• Conjugated Linoleic Acid (CLA): Feta is richer in CLA than many other cheeses, a fatty acid associated with anti-inflammatory, anti-cancer, and improved body composition effects. CLA in sheep’s milk cheeses like feta may help reduce inflammation markers.
• Calcium and Other Minerals: Calcium, phosphorus, magnesium, and vitamin B12 in feta support metabolic functions and contribute to bone and immune health, indirectly influencing inflammation control.

Contrast With Other Dairy Types

• Sheep and Goat Milk vs. Cow Milk: Feta is traditionally made from sheep or goat milk, which contains different proteins such as A2 casein (compared to cow milk, which often has A1 casein). A2 proteins in sheep and goat milk are thought to be less inflammatory, potentially reducing gut and systemic inflammation.
• Fatty Acid Profiles: Full-fat dairy, including many cheeses, provides saturated fats that can sometimes exacerbate inflammation; however, the specific fatty acids in feta (like CLA) may counterbalance this effect.
• Fermented vs. Non-Fermented Dairy: The fermentation process in cheeses like feta introduces probiotics and bioactive compounds that non-fermented dairy lacks, making feta potentially more anti-inflammatory than fresh milk or unfermented dairy products.

Who Benefits Most From Feta’s Anti-Inflammatory Potential

• Individuals With Gut Sensitivities: Those with mild digestive issues may benefit from feta’s probiotic content and the presence of A2 casein proteins, which reduce gut inflammation compared to some cow milk products.
• People Seeking Functional Foods: Individuals aiming to reduce chronic low-grade inflammation related to lifestyle diseases (like metabolic syndrome, type 2 diabetes) can gain from the CLA and bioactive peptides in feta, alongside a balanced diet.
• Mediterranean Diet Followers: Feta fits well into Mediterranean-style diets known for anti-inflammatory effects. Its combined nutrient profile supports bone, gut, and immune health, all linked to lower inflammation.

Who Should Not Eat Feta Cheese?

While feta cheese offers many nutritional benefits, certain individuals should avoid or limit its consumption due to specific dietary concerns such as lactose intolerance, dairy allergies, high sodium intake, or other sensitivities.

Lactose Intolerance and Dairy Allergies

• Lactose Intolerance:
  Feta cheese is made from sheep's and/or goat's milk and undergoes fermentation and aging, which significantly reduces its lactose content. Most traditional feta contains very low lactose levels (around 0.5% or less), often making it tolerable for many people with lactose intolerance. However, individual tolerance varies, and some lactose-intolerant individuals may still experience symptoms like bloating or discomfort after consuming feta.
  If you have lactose intolerance, it is recommended to try a small amount cautiously or seek lactose-free versions where enzymes like lactase are added to break down lactose.
• Dairy Allergies:
  People with a diagnosed dairy allergy should avoid feta cheese altogether. Dairy allergies involve an immune response to milk proteins such as casein or whey and can cause severe reactions. Since feta is a dairy product, it poses the same allergy risks as other milk-based cheeses.

High Sodium Considerations for Individuals with Hypertension

• Feta cheese has a relatively high sodium content due to the brining process, often containing 250 to 400 mg of sodium per ounce (28 grams).
• High sodium intake can exacerbate hypertension (high blood pressure) and increase cardiovascular risk. Those with hypertension or needing to reduce sodium intake should consume feta cheese sparingly or seek lower-sodium alternatives.

Other Dietary Restrictions or Sensitivities

• Saturated Fat:
  Feta contains moderate saturated fat, which some individuals monitoring heart health or cholesterol levels may wish to limit.
• Histamine Sensitivity:
  Being a fermented cheese, feta contains histamines that might trigger symptoms in people sensitive to histamine-rich foods.
• Sulfite Sensitivity:
  Some processed cheeses may contain sulfites as preservatives; always check labels if you are sensitive.
• Sodium Sensitivity or Kidney Issues:
  Beyond hypertension, people with kidney disease or sodium-sensitive conditions should be cautious with high-sodium foods like feta.

How to Incorporate Feta Cheese Into Your Diet

Feta cheese is a versatile, flavorful ingredient that can enhance a wide variety of meals while providing protein, calcium, and healthy fats. Whether you’re a home cook, vegetarian, bodybuilder, or mindful of your calorie intake, incorporating feta cheese thoughtfully can add nutrition and enjoyment without excess calories or sodium.

Related:

• How to Use Feta Cheese: Easy Tricks & Green Storage
• How to Make Homemade Feta Cheese easily

Simple Recipe Ideas Featuring Feta

• Salads: Crumble feta over fresh leafy greens like spinach, kale, or mixed salad greens. Pair with cucumbers, tomatoes, olives, and a drizzle of olive oil and lemon juice for classic Mediterranean flavors. Feta adds a creamy, tangy contrast that elevates simple salads.
• Grain Bowls: Combine cooked grains such as quinoa, farro, or brown rice with roasted vegetables and a protein source (like chickpeas, grilled chicken, or tofu). Top with feta for a burst of flavor and extra protein. The robust flavor means you can use less cheese to get satisfaction, helping portion control.
• Roasted Vegetables: Sprinkle crumbled feta over warm roasted vegetables such as zucchini, eggplant, bell peppers, or sweet potatoes just before serving. The salty tang complements the caramelized veggies perfectly.
• Egg Dishes: Add feta to omelets, frittatas, or scrambled eggs to boost protein and enrich flavor with minimal added calories.

Portion-Control Strategies for Using Feta

• Use Eco-Friendly Single-Serve Cups: For meal prep or serving, portion out feta into small, airtight eco-friendly containers or compostable single-serve cups. This helps manage portions, prevent overconsumption, and maintain freshness.
• Measure Servings: Aim for about 1–2 tablespoons (roughly 14–28 grams) per serving, which provides flavor without excessive calories or sodium.
• Strong Flavor Encourages Moderate Use: Feta’s distinctive tang means a little goes a long way, making it ideal for those watching calorie intake or sodium consumption.
• Rinse to Reduce Sodium: Briefly rinsing or soaking feta before use can lower its salt content, allowing for more generous portions without excessive sodium.

Nutrition Considerations for Different Diets

• Home Cooks: Feta is a nutrient-dense cheese rich in protein, calcium, and beneficial fatty acids while being lower in calories than many hard cheeses. It’s an easy way to add flavor and nutrition to everyday meals.
• Vegetarians: As a good source of protein and calcium, feta enhances vegetarian dishes by balancing plant-based foods with dairy protein. It pairs well with legumes, grains, and vegetables for complete meals.
• Bodybuilders and Active Individuals: Feta provides about 4–6 grams of high-quality protein per ounce plus calcium important for bone health. Its strong flavor allows smaller portions, helping manage calorie intake while meeting protein needs in dishes like salads and grain bowls.
• Weight-Conscious Individuals: Due to its moderate calorie density and savory taste, feta encourages smaller serving sizes without sacrificing satisfaction. Combining feta with fiber-rich vegetables and whole grains supports fullness and balanced nutrition.

Conclusion

With about 70–85 calories per ounce, feta cheese offers a tasty, lower-calorie choice compared to many aged cheeses, plus solid amounts of protein, calcium, and vitamin B12. Its savoriness means you can use less while still enjoying rich flavor. Feta’s balance of taste, protein, and nutrients makes it an excellent addition to salads, grain bowls, and more ideal for calorie-conscious eaters and anyone seeking delicious, satisfying meals. Knowing the calories in feta cheese makes it easier to fit this Mediterranean staple into any healthy lifestyle.

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