Feta

Feta: Nutrition, History and Cooking Guide

Feta is a brined white cheese made from sheep's milk, or a blend of sheep's and up to 30% goat's milk, produced in specific regions of Greece — primarily Macedonia, Thrace, Epirus, Thessaly, central mainland Greece, the Peloponnese, and the island of Lesvos. It holds Protected Designation of Origin (PDO) status, established by the European Court of Justice in 2002 after a prolonged legal dispute with Denmark and Germany who had been producing "feta" from cow's milk. Only cheese produced in these designated regions from sheep's and goat's milk following traditional methods can legally be called "feta" in the EU. Feta production in Greece is documented from at least the Byzantine period, and Homer's description of the Cyclops Polyphemus making cheese from sheep's milk in the Odyssey is often cited (with considerable literary licence) as an early reference to something resembling Greek cheese. Feta is the most consumed cheese in Greece, where per capita consumption significantly exceeds that of any other country, and it is central to Greek cuisine — in Greek salad (horiatiki), in spanakopita (spinach and feta pie), in pastries, crumbled over vegetables, and eaten at nearly every meal.

Nutritional Value of Feta

Feta provides 265 kcal and 14.2 g of protein per 100 g, with 21.5 g of fat — moderate in both protein and fat, lower in calories than most aged hard cheeses. Calcium at approximately 490 mg per 100 g is excellent. It provides phosphorus, selenium, vitamin B12, riboflavin, and vitamin A. The sodium content is high (approximately 1.1 g per 100 g) due to the brine maturation process — relevant for those managing salt intake.

Health Benefits and Uses

Feta provides good calcium at fewer calories than most hard cheeses — a useful property for those who want dairy nutrition at moderate caloric cost. The sheep's milk base provides a richer fatty acid profile with more medium-chain fatty acids and a different protein composition than cow's milk cheese. The high salt content is the primary nutritional concern for regular, large-quantity consumption. Feta is one of the most versatile cooking cheeses — use crumbled in salads, in spinach and feta pies, baked whole with tomatoes and olives and eaten with bread (baked feta, now globally viral), in frittatas, stirred into pasta, and alongside grilled vegetables.