Few diets are as celebrated for their health benefits and deliciousness as the Mediterranean diet. Packed with fresh produce, healthy fats, and lean proteins, it’s a lifestyle as much as a way of eating. At the heart of many Mediterranean dishes lies Feta cheese—tangy, crumbly, and full of character. But how does this iconic cheese measure up in the context of this famous diet? Let’s find out.
SEE ALSO: Where does cheese fit in a Mediterranean diet?
What type of cheese is Feta?
Feta is a Protected Designation of Origin (PDO) product in the European Union, meaning authentic Feta must be produced in Greece using specific methods and ingredients. Traditional Feta is made from sheep’s milk or a combination of sheep’s and goat’s milk. Its unique flavour comes from the brining process, which also gives it a high salt content.
Feta features prominently in iconic Mediterranean dishes like Greek salads, spanakopita and baked Feta with tomatoes and olives. Its tangy taste and creamy texture make it a versatile ingredient that pairs well with fruits, vegetables, grains and meats.
Nutritional profile of Feta
Feta is a nutrient-dense cheese with several health benefits:
- Calories: Feta contains 250 calories per 100 grams, making it relatively low in calories compared to many other cheeses.
- Protein: It is a good source of protein, offering 18 grams per 100 grams.
- Fat: Feta contains 21 grams of fat per 100 grams, including 13 grams of saturated fat. It also provides beneficial fatty acids like conjugated linoleic acid (CLA).
- Calcium: It is rich in calcium, with 536 mg per 100 grams, essential for bone health.
- Probiotics: The fermentation process introduces beneficial bacteria that support gut health.
However, Feta’s high sodium content is worth noting. It contains 1000 mg of sodium per 100 grams, making portion control essential.
How Feta fits into the Mediterranean diet
High in healthy fats
The Mediterranean diet encourages the consumption of healthy fats, primarily from olive oil, nuts, seeds and fish. While Feta contains saturated fats, it also provides beneficial fatty acids like CLA. Moderation is key to enjoying Feta’s flavour and nutritional benefits without overconsuming saturated fat.
A source of lean protein
Protein is essential for muscle repair, immune function and overall health. Feta offers a high-quality source of protein, making it an excellent addition to plant-based meals, such as salads or grain bowls, that may lack complete proteins.
Supports bone health
Calcium-rich foods like Feta play a crucial role in maintaining strong bones and teeth. Paired with leafy greens like spinach or kale, Feta can enhance calcium absorption, thanks to its vitamin D content when made from sheep’s milk.
Complements fresh produce
The Mediterranean diet thrives on fresh vegetables and fruits. Feta’s tangy flavour enhances the natural sweetness of fruits like watermelon or figs and the earthiness of vegetables such as zucchini, tomatoes and cucumbers.
Encourages portion control
Traditional Mediterranean eating habits favour small, flavourful portions rather than large servings. Feta’s robust taste means you can use less to achieve satisfying flavours, aligning well with this principle.
Potential downsides of Feta
High sodium content
The brining process gives Feta its distinct flavour but also results in high sodium levels. Excessive sodium intake can contribute to hypertension and other health issues. To mitigate this, rinse Feta before use or opt for lower-sodium varieties if available.
Lactose content
While Feta contains less lactose than many other cheeses, it may still pose challenges for people with lactose intolerance. Sheep’s and goat’s milk tend to be easier to digest than cow’s milk, but individual tolerance varies.
Tips for incorporating Feta into a Mediterranean diet
- Pair with fresh produce: Add Feta to salads, roasted vegetables or grilled fruits for a burst of flavour and added nutrition.
- Use as a garnish: Sprinkle Feta over soups, pasta dishes, or grain bowls to enhance taste without overwhelming the dish.
- Make it the star: Create Feta-centric dishes like baked Feta with tomatoes or a Feta and spinach omelette.
- Combine with whole grains: Mix Feta with quinoa, farro, or bulgur for nutrient-packed meals.
- Practice portion control: Limit servings to 28-56 grams to keep sodium and fat intake in check.
Feta vs other cheeses
Compared to other cheeses, Feta aligns well with the principles of the Mediterranean diet:
- Cheddar: Higher in calories and fat, making it less suitable for a calorie-conscious Mediterranean approach.
- Mozzarella: Lower in sodium but milder in flavour, requiring larger quantities to achieve the same taste impact.
- Ricotta: A creamy alternative, but lacks Feta’s tang and robust texture.
Feta’s nutritional profile, cultural significance and bold taste make it a preferred choice for many Mediterranean-inspired dishes.
Scientific backing for Feta
There are a number of studies that support the inclusion of Feta in a Mediterranean diet. Let’s take a look at some specific elements for this recommendation.
- Heart health: Research suggests specific nutrients in cheese, such as calcium and conjugated linoleic acid (CLA), may be protective for the heart. The fermentation process of cheeses like Feta introduces beneficial bacteria, which may alter its effects on blood cholesterol (source).
- Weight management: Feta cheese is lower in calories compared to many other cheeses, with approximately 75 calories per ounce. Its strong flavour allows for smaller quantities to be used, which can be beneficial for those monitoring calorie intake (source).
- Gut health: Feta contains beneficial microbes, including yeasts and bacteria such as Lactobacillus plantarum, which may help support gut health. These probiotics can survive the harsh environment of the stomach, reaching the gut where they can be most beneficial (source).
Conclusion
Feta is an excellent fit for the Mediterranean diet when consumed in moderation. Its nutritional benefits, versatility and cultural significance make it a beloved ingredient in Mediterranean cuisine. To maximise its health benefits, pair Feta with fresh produce, whole grains and healthy fats.
By doing so, you can enjoy the tangy, creamy delight of Feta while staying true to the principles of this celebrated diet.
Whether you’re drizzling olive oil over a Greek salad or baking Feta with tomatoes, this cheese has earned its place at the Mediterranean table. Just remember: a little goes a long way!
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
