Feta Cheese: Unraveling the Secrets of This Low Calorie, Tangy, Crumbly Delight!

If you’ve ever had a taste of that tangy, salty, crumbly, low calorie cheese called Feta, you know how it can elevate your dishes to new heights of flavor. But have you ever wondered about its origins, how to store it, or how to use it in various recipes? In this post, we’re diving deep into the fascinating world of Feta cheese, answering all your burning questions and offering you some fun facts along the way. Get ready for a cheesy adventure!


Feta is a type of cheese originating from Greece, made primarily from sheep or goat milk. It has a tangy, salty flavor, and its crumbly texture makes it a versatile ingredient for various dishes.

Feta cheese is relatively low in calories compared to other cheeses, which makes it an attractive option for those looking to lose weight. A 1-ounce (28-gram) serving of Feta contains around 75 calories, while a similar amount of cheddar cheese can have over 110 calories. This difference in calorie count can be attributed to Feta’s lower fat content, as it has less than half the fat of cheddar.

In addition to being low in calories, Feta cheese is packed with nutrients that can benefit your health. It is a good source of calcium, phosphorus, and protein, all of which are essential for maintaining strong bones and muscles. Furthermore, Feta contains conjugated linoleic acid (CLA), a type of fat that has been linked to various health benefits, including aiding in weight loss and improving body composition.

When incorporating Feta cheese into your meals, keep in mind that it can be quite salty, so you may want to adjust your seasoning accordingly. You can enjoy Feta in various dishes, such as Greek salads, roasted vegetables, and whole-grain wraps. Just remember to consume it in moderation, as the calories can add up if you eat too much.

In conclusion, Feta cheese is a delicious and nutritionally rich food that can be an excellent addition to a weight-loss diet. Its lower calorie content and numerous health benefits make it a great option for those seeking to improve their overall health while enjoying tasty meals.

Nutrition facts about low calorie feta

Here’s a comprehensive list of nutrition facts for Feta cheese, based on a 1-ounce (28-gram) serving:

  • Calories: Approximately 75 calories
  • Sugar: Less than 1 gram
  • Carbohydrates: Approximately 1 gram
  • Fiber: 0 grams
  • Cholesterol: Around 25 milligrams
  • Total Fat: Approximately 6 grams
    • Saturated Fat: Around 4 grams
    • Unsaturated Fat: Around 2 grams
  • Sodium: Approximately 320-450 milligrams (depending on the brand and processing)
  • Vitamins:
    • Vitamin A: About 2-4% of the Daily Value (DV)
    • Vitamin B2 (Riboflavin): Around 5-8% of the DV
    • Vitamin B12: Approximately 10-15% of the DV
  • Minerals:
    • Calcium: Around 14-18% of the DV
    • Phosphorus: About 10-15% of the DV
    • Zinc: Approximately 3-5% of the DV
    • Iron: Around 1-3% of the DV
  • Ingredients: Traditionally, Feta cheese is made from a combination of sheep’s milk and goat’s milk (up to 30% goat’s milk). It also contains salt and microbial rennet, which are used during the cheese-making process.

Keep in mind that these nutrition facts may vary depending on the brand, processing method, and whether any additional ingredients are used. Always check the label of the Feta cheese you purchase to ensure you have the most accurate information for that specific product.

Different types

There are several types of Feta cheese, primarily differentiated by the milk used, texture, and flavor profile. Here’s a comparison of some common varieties of Feta cheese:

  • Traditional Feta (Greek Feta): Made from a blend of sheep’s milk and up to 30% goat’s milk. This type has a tangy, salty flavor and a crumbly texture.
  • Bulgarian Feta: Made predominantly from sheep’s milk, it has a creamier texture and a milder, less tangy flavor compared to Greek Feta.
  • French Feta: Typically made from sheep’s milk or a blend of sheep’s and cow’s milk. French Feta is creamier and milder in taste, with a less salty flavor.
  • Israeli Feta: Often made from cow’s milk, Israeli Feta has a milder taste and a creamier texture compared to traditional Greek Feta.

Here’s a summary table comparing these different types of Feta cheese:

Type Milk Used Texture Flavor
Greek Feta Sheep’s and up to 30% goat’s Crumbly Tangy, salty
Bulgarian Feta Predominantly sheep’s Creamy Milder, less tangy
French Feta Sheep’s or sheep’s & cow’s Creamy Milder, less salty
Israeli Feta Cow’s Creamy Milder

Keep in mind that the characteristics of Feta cheese can also vary between brands and production methods. The table above provides a general comparison to help you understand the differences between these popular Feta cheese varieties.


Feta cheese can be mixed with various ingredients to create delicious and nutritious dishes. Here’s a list of Feta cheese mixers, with the lowest-calorie options mentioned first:

  • Vegetables: Mixing Feta cheese with fresh or roasted vegetables, such as cucumbers, tomatoes, bell peppers, zucchini, or eggplant, creates a flavorful and low-calorie dish.
  • Leafy greens: Combining Feta with leafy greens like spinach, kale, or arugula in salads or wraps adds flavor and nutrients without many additional calories.
  • Fresh herbs: Basil, parsley, dill, or mint can enhance the flavor of Feta cheese without adding significant calories.
  • Lemon or lime juice: Adding citrus juice to Feta dishes can brighten the flavors and complement the cheese’s tanginess, with minimal calorie impact.
  • Vinegars: Balsamic, red wine, or apple cider vinegar can be mixed with Feta cheese in dressings or marinades for a low-calorie flavor boost.
  • Whole grains: Though higher in calories, whole grains like quinoa, farro, or brown rice can be mixed with Feta for a nutrient-dense and satisfying meal.
  • Legumes: Chickpeas, lentils, or black beans can be combined with Feta cheese for a more substantial, higher-calorie dish that is still nutritious and full of fiber.
  • Nuts and seeds: Adding nuts like almonds, walnuts, or seeds like sunflower or pumpkin seeds to Feta dishes will increase the calorie content, but they also provide healthy fats, fiber, and additional nutrients.

When creating Feta cheese dishes, remember that the mixers’ calorie content can influence the overall calorie count. By opting for low-calorie mixers like vegetables, leafy greens, and fresh herbs, you can create delicious and nutritious meals that align with your weight loss goals.

Low calorie salad

Here’s a step-by-step guide to making a low-calorie Greek salad with Feta cheese. This recipe serves 4.


  • 1 large cucumber, diced
  • 2 medium tomatoes, chopped
  • 1 medium red onion, thinly sliced
  • 1 small green bell pepper, thinly sliced
  • 1/2 cup Kalamata olives, pitted
  • 4 oz (about 113 grams) Feta cheese, crumbled
  • 2 tbsp fresh lemon juice
  • 2 tbsp red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1 tsp dried oregano
  • Salt and black pepper, to taste
  • Optional: 2 cups mixed salad greens (e.g., romaine, arugula, or spinach)


  1. Prepare the vegetables: Dice the cucumber, chop the tomatoes, thinly slice the red onion, and thinly slice the green bell pepper.
  2. In a large salad bowl, combine the cucumber, tomatoes, red onion, green bell pepper, and Kalamata olives.
  3. If using mixed salad greens, add them to the bowl and toss the ingredients together gently.
  4. In a small bowl or a jar with a tight-fitting lid, combine the lemon juice, red wine vinegar, extra virgin olive oil, and dried oregano. Add salt and black pepper to taste.
  5. Whisk the dressing together in the bowl or shake it in the jar until the ingredients are well combined.
  6. Pour the dressing over the salad and toss gently to coat the vegetables evenly.
  7. Crumble the Feta cheese on top of the salad.
  8. Serve immediately or let the salad sit for 10-15 minutes to allow the flavors to meld together.

By using fresh vegetables, Feta cheese, and a simple homemade dressing, this low-calorie Greek salad is a delicious and nutritious addition to your meal plan. Enjoy!

Interesting facts

Here’s a list of interesting facts about Feta cheese:

  • Ancient origins: Feta cheese dates back to ancient Greece, with references to its production and consumption found in Homer’s “Odyssey” (circa 8th century BCE).
  • Protected Designation of Origin (PDO): Since 2002, Feta cheese has been granted PDO status by the European Union. This means that only cheese produced in specific regions of Greece, using traditional methods and a blend of sheep’s and goat’s milk, can be labeled as Feta.
  • Aging process: Feta cheese is aged in brine, which contributes to its distinctive tangy and salty flavor. The aging process can last anywhere from a few weeks to several months.
  • Nutritional benefits: Feta cheese is a good source of protein, calcium, and phosphorus, which support bone and muscle health. It also contains beneficial fatty acids, such as conjugated linoleic acid (CLA), which may have various health benefits.
  • Lower lactose content: Compared to many other types of cheese, Feta cheese has a relatively low lactose content due to the fermentation and aging process. This makes it a better option for individuals with lactose intolerance, although it still contains some lactose.
  • Versatile ingredient: Feta cheese is incredibly versatile and can be used in a wide range of dishes, from salads and wraps to pastries and even desserts.
  • Melting point: Feta cheese has a high melting point, which means it maintains its shape and texture when exposed to heat. This makes it an excellent choice for grilling or baking in dishes like stuffed peppers or frittatas.
  • Shelf life: Feta cheese has a relatively long shelf life when stored properly. If kept submerged in brine and refrigerated, Feta can last for several months.

These interesting facts about Feta cheese showcase its unique history, production process, and versatility in the culinary world.


What is Feta cheese?

Feta cheese is a brined, crumbly cheese originating from Greece, typically made from a blend of sheep’s milk and up to 30% goat’s milk. It has a tangy, salty flavor and is used in various dishes, such as salads, wraps, and roasted vegetables.

Is Feta cheese healthy?

Feta cheese can be a healthy addition to your diet when consumed in moderation. It is a good source of protein, calcium, and phosphorus, which support bone and muscle health. Feta also contains beneficial fatty acids, such as conjugated linoleic acid (CLA), which may have various health benefits.

Can people with lactose intolerance eat Feta cheese?

Feta cheese has a relatively low lactose content compared to many other types of cheese due to the fermentation and aging process. This makes it a better option for individuals with lactose intolerance, although it still contains some lactose. If you are lactose intolerant, it is essential to monitor your individual reaction to Feta cheese and adjust your consumption accordingly.

How should I store Feta cheese?

To prolong the shelf life of Feta cheese, store it in the refrigerator, submerged in brine in an airtight container. When stored properly, Feta can last for several months.

Can I use Feta cheese as a substitute for other cheeses?

Feta cheese can be used as a substitute for other cheeses in some recipes, particularly those that call for crumbly or tangy cheeses, such as goat cheese or blue cheese. However, Feta’s distinct flavor and texture may not work well as a substitute in all recipes, so it is essential to consider the desired taste and texture of the final dish.

Can I freeze Feta cheese?

Yes, you can freeze Feta cheese for up to three months. To freeze Feta, wrap it tightly in plastic wrap or aluminum foil and place it in an airtight container or a resealable plastic freezer bag. Thaw the cheese in the refrigerator before using it, and be aware that the texture may become slightly more crumbly after freezing.

How can I reduce the saltiness of Feta cheese?

If you find Feta cheese too salty, you can reduce its saltiness by soaking it in cold water or milk for a few hours or overnight before using it. This process will help draw out some of the salt from the cheese. Be sure to drain and pat the cheese dry before adding it to your recipes.


So there you have it – the ins and outs of Feta cheese, from its ancient roots to its modern-day versatility. Now that you’re armed with all this Feta knowledge, go ahead and experiment with this delicious cheese in your dishes or impress your friends with your newfound expertise. Just remember that moderation is key, and with Feta cheese, a little goes a long way in adding that perfect burst of flavor to your meals.

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