Feta is a soft, salty, white cheese originally from Greece. It’s typically made from sheep’s or goat’s milk. Sheep’s milk gives feta a tangy and sharp taste, while goat’s feta is milder.
Since feta is packaged in brine to preserve freshness, it can be high in sodium. However, it is typically lower in calories than most other cheeses.
One ounce (28 grams) of full-fat feta cheese provides:
- Calories: 80
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 1 gram
- Sodium: 370 mg — 16% of the RDI
- Calcium: 10% of the RDI
Feta, like all full-fat dairy, provides conjugated linoleic acid (CLA), which is associated with reduced body fat and improved body composition.
One study in 40 overweight adults found that taking 3.2 grams per day of a CLA supplement for 6 months significantly decreased body fat and prevented holiday weight gain, compared to a placebo.
Thus, eating CLA-containing foods like feta may help improve body composition. In fact, feta and other cheeses made from sheep’s milk typically have more CLA than other cheeses.
However, research is limited and has mostly focused on CLA supplements.
To add feta cheese to your diet, try crumbling it over salads, adding it to eggs, or whipping it into a dip to eat with fresh vegetables.
Feta is a Greek cheese that’s higher in salt but lower in calories than other cheeses. It may also contain higher amounts of CLA, a fatty acid linked to improved body composition.