Feta cheese nutritional facts


In cooperation with Tsabika Kontoyiannou, Nutritionist-Dietician, BSc, Scientific Director of the Dietetic Support & Metabolic Control Centre LOGO DIATROFIS Rhodes, Founding Member of the Hellenic Nutritionists Society, www.logodiatrofis.gr, www.activekids.gr, www.care24.gr .

Feta cheese nutritional facts

Feta cheese is undoubtedly one of the most famous Greek white cheeses and has a prominent place in the Greek cuisine. It has a pleasant taste and is often used as an ingredient in salads and various Mediterranean recipes. It is traditionally produced from sheep and goat milk.

Feta cheese, as all kinds of cheese, contains small amounts of lactose and can therefore be safely consumed by individuals suffering from lactose intolerance (hypolactasia). From a nutritional perspective, feta cheese is a rich source of proteins of high biological value that include all the essential amino acids. As a result of the cheese ripening or cheese maturation process, proteins present in feta cheese are easily disintegrated and absorbed in the gastrointestinal tract, a fact that makes feta cheese an easily digested and well tolerated food by most individuals. In addition, its high content in proteins promotes muscle tissue synthesis and contributes to the repair of the body’s damaged tissues.

Vitamins and minerals present in feta cheese include:

Calcium: An important mineral for the prevention of osteoporosis, colon cancer, and the regulation of blood pressure.

Phosphorus & Vitamin A: Essential nutrients that can help protect and even enhance your vision.

Vitamin B2 (Riboflavin): A water-soluble vitamin that promotes the growth of nerve cells, the production of red blood cells and antibodies, as well as the formation of several hormones. In addition, vitamin B2 helps fight stress, contributes to the proper hydration of the skin and enhances the health of nails and hair.

Vitamin B6 (Pyridoxine): This vitamin plays an important role in the metabolism of proteins and fats and the composition and function of hemoglobin. It is also essential for the proper function of the brain, the central nervous system and muscles.

Vitamin B12: A water-soluble vitamin that promotes the production of red blood cells and enhances cognitive function and concentration.

Zinc:An essential mineral for the proper function of the immune system, the protection against infections, viruses and various diseases, as well as the wound healing process. In addition, zinc participates in the growth and proliferation of body’s cells and plays a key role in carbohydrates’ metabolism. Finally, zinc is considered one of the most important nutrients for the nervous system, since it contributes to the proper function of all human senses, especially the sense of smell and taste.

Briefly, all macronutrients and micronutrients contained in feta cheese are as follows:

  Amount per serving 30 g
Energy 77kcal
Proteins 5,1gr
Carbohydrates <0,5gr
Total Fat 6,3gr
Saturated Fat 4,7gr
Unsaturated Fat 0,8gr
Polyunsaturated Fat 0,2gr
Cholesterol 21mg
Α) Vitamins:
  Amount per serving 30 g % RDA % RDA (Recommended Dietary Allowance)
Vitamin Α 74mg 6
Vitamin D 0,15μg 3
Vitamin Β2 2 (Riboflavin) 0,06mg 4,3
Vitamin Β6 (Pyridoxine) 0,021mg 1,5
Vitamin Β12 ((Cyanocobalamin)) 0,33mg 13,2
Β) Minerals:
  Amount per serving 30gr % RDA % RDA (Recommended Dietary Allowance)
Calcium (Ca) 112mg 14
Potassium 83mg 11,9
Sodium 303mg 12,5
Zinc 0,33mg 3,3

Apparently, consumption of feta cheese is an excellent way to incorporate dairy products in your daily dietary routine, in accordance with the general principles of a healthy and balanced diet.

1.Konings EJ. Water-soluble vitamins. Journal of AOAC International (2006); 89(1):285-288.
2. Heaney RP. The Importance of Calcium Intake For Lifelong Skeletal Health. Calcified Tissue International (2002);70:2;70-73.
3. MacDonald RS. The Role of Zinc in Growth and Cell Proliferation. J. Nutr. ( 2000); 130:5; 1500S-1508S.
4. USDA National Nutrient Database for Standard Reference