Feta cheese is one of those foods that instantly brings a Mediterranean vibe to any dish. Whether it’s crumbled over a Greek salad, melted in pastries, or sprinkled on roasted veggies, its tangy flavor and creamy texture make it irresistible.

But if you’ve ever stopped to wonder, “Is feta healthy?”, you’re not alone. Cheese often has a confusing reputation — some call it nutritious, others call it fatty. Feta sits somewhere in the middle, depending on how you use it.

Let’s break down what feta really offers, from its nutrients to its benefits and downsides, so you can decide if it deserves a spot in your healthy eating routine.

What Exactly Is Feta Cheese?

Feta is a brined white cheese that originated in Greece. It’s made from sheep’s milk or a mix of sheep and goat’s milk. The result is a soft, crumbly cheese with a tangy and slightly salty taste.

Unlike hard cheeses like cheddar or parmesan, feta is stored in brine. That’s what gives it its signature flavor and moisture. Because it’s so flavorful, you don’t need a lot of it to make a dish stand out.

From salads to omelets and even fruit platters, feta’s versatility makes it a kitchen staple around the world. But flavor aside, is feta healthy enough to eat often?

The Nutrition Behind Feta Cheese

A one-ounce (28g) serving of feta contains roughly 75–80 calories, 4 grams of protein, and 6 grams of fat. It also provides calcium, phosphorus, and small amounts of vitamin B12.

One downside is sodium — about 300–400 mg per ounce — which is relatively high. Still, feta’s calorie count is lower than most cheeses, and it packs a solid protein punch.

So, when comparing it to cheddar or mozzarella, feta usually comes out lighter in calories but higher in salt. Whether that’s a good or bad thing depends on your diet and health goals.

Is Feta Healthy? Let’s Look at the Benefits

Despite being a cheese, feta has several nutritional benefits that can make it a smart choice.

First, it’s rich in protein and calcium, both crucial for bone health, muscle repair, and metabolism. Even a small serving adds valuable nutrients to your meal.

Second, feta is easier to digest than cow’s milk cheese. Because it’s made from sheep’s or goat’s milk, it has less lactose and different proteins, making it gentler on the stomach for those who are lactose-sensitive.

Third, feta contains conjugated linoleic acid (CLA) — a fatty acid linked to reduced inflammation and potential weight management benefits. While the amounts are small, it’s another reason to appreciate feta in moderation.

Finally, feta fits beautifully into a Mediterranean-style diet, which is known for improving heart health and longevity. When paired with vegetables, olive oil, and whole grains, feta becomes part of a heart-smart meal pattern.

The Drawbacks You Should Know

Of course, no food is perfect — and feta has its downsides too.

The biggest concern is its sodium content. Since it’s stored in brine, feta tends to be salty. Too much sodium can increase blood pressure or cause water retention. If that’s a concern, you can rinse feta under cold water before using it to wash away some of the salt.

Feta also contains saturated fat, which can add up if you eat large portions. The key is moderation. A sprinkle or crumble gives you the flavor without going overboard on calories or fat.

And of course, since it’s made from animal milk, feta isn’t suitable for vegans or people with dairy allergies. Thankfully, there are plant-based feta alternatives made from tofu, almonds, or coconut oil that offer similar texture and taste.

Feta and the Mediterranean Diet

One of the best things about feta is how it fits into the traditional Mediterranean way of eating. This diet — rich in vegetables, olive oil, nuts, and lean proteins — is often considered one of the healthiest in the world.

In Greece, feta isn’t eaten in big blocks. It’s used as a topping or accent — crumbled over fresh tomatoes, tossed into salads, or served beside grilled fish. This approach adds flavor and nutrition without overdoing calories or salt.

So, is feta healthy for weight loss? Yes — when used wisely. Because feta is so flavorful, you only need a little to make a meal satisfying. That can help reduce overeating and keep your meals balanced.

How to Enjoy Feta the Smart Way

The trick to getting the most from feta is portion control. Use it as an accent, not the star of your meal.

Try crumbling a small amount over whole-grain pasta with spinach, tossing it into scrambled eggs, or mixing it with roasted veggies. You can also pair it with fruits like watermelon or figs for a refreshing, sweet-and-salty combo.

If you’re watching your salt intake, look for low-sodium feta or soak your cheese briefly in water to reduce saltiness. Combining feta with olive oil, herbs, and lemon juice creates a flavorful dip that’s both light and satisfying.

So, Is Feta Healthy or Not?

The answer is yes — feta can absolutely be part of a healthy diet. It’s rich in nutrients, naturally portion-friendly, and brings flavor that encourages you to eat more vegetables and balanced meals.

Like any food, it’s all about moderation. Too much feta can add excess sodium and fat, but small portions offer valuable nutrition and taste.

So next time you’re assembling a salad or preparing a Mediterranean dish, don’t hesitate to add a crumble or two. When used thoughtfully, feta isn’t just healthy — it’s a delicious example of how balance makes good eating enjoyable.