Low lactose
It contains less lactose than cheeses such as mozzarella, and it’s therefore generally well tolerated by those who have mild lactose intolerance.
Rich in protein
It is rich in protein (5.3 grams per ounce) and is therefore suitable for those following a high-protein or keto diet.
Good nutritional profile
It is rich in essential amino acids; vitamins such as vitamin A, K, B2, B6 and B12; and minerals such as calcium, zinc, selenium, and phosphorus.
Regulates blood sugar levels
According to some studies, its combination of protein and calcium may help regulate blood sugar levels.
Contraindications
Feta contains lactose (although in smaller amounts than other dairy products) and should be generally avoided by those with a strong lactose intolerance. It’s also high in sodium, so it should be eaten in moderation by those with high blood pressure.
Some types of feta are made from unpasteurized milk and should be avoided during pregnancy. While feta is not a low-calorie cheese, it’s high in protein and valuable nutrients. That said, those following a low-fat diet may want to limit their consumption.
How to eat feta
Don’t limit yourself to the classic Greek salad—as delicious as it is. Explore combinations such as feta, spinach, and walnuts; feta with sweet potatoes and olives; feta, avocado, and arugula; or feta, cantaloupe, melon, and toasted almonds.
Feta is delicious crumbled over pasta and rice dishes; in barley salads; or with couscous, spelt, and quinoa. It’s also a tasty garnish for soups.
You can also use it in quiches and pies or sprinkled on pizza and flatbreads. Or make a pesto with feta by blending it with a little olive oil, herbs such as basil or parsley, black olives, walnuts, or pine nuts. For a dip, mix it with mint or parsley, olive oil, sun-dried tomatoes, and a few drops of hot sauce to create a creamy spread for crackers or crudités.
It’s also great mixed into omelets, scrambled eggs, and mashed potatoes for an injection of flavor and an extra protein kick.
Create a healthy Greek-inspired toast by crumbling feta on garlic-rubbed whole wheat sourdough or buckwheat bread with a few slices of ripe tomatoes and avocado, seasoned with olive oil, oregano, and chili.
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