Feta Cheese 101: Nutrition, Benefits, How To Use, Buy, Store | Feta Cheese: A Complete Guide

What is Feta Cheese

Feta cheese is like a little treasure from Greece. It’s this soft, crumbly cheese that has a really distinct tangy and salty flavor. Made mostly from sheep’s milk or a mix of sheep’s and goat’s milk, feta is known for its unique texture. It’s not smooth or creamy like some other cheeses; instead, it’s crumbly and has a bit of a punch to it.

What’s cool about feta is how versatile it is. You can sprinkle it on salads, add it to pizzas, or mix it into pasta. It really adds a special touch to so many dishes. Plus, it’s usually kept in brine, which is just a salty solution that helps it stay fresh and gives it that extra bit of flavor.

If you’re watching your fat and calorie intake, feta is a good choice because it’s lower in both compared to many other cheeses. It also gives you some calcium and protein, which is great for your bones and muscles. So, next time you’re cooking up something tasty, think about adding some feta. It’s a fun way to give your meal a little Greek flair!

Other Names of Feta Cheese

Feta cheese is a specific type of cheese, and while it may be known by different names in various regions, its traditional designation as “feta” is protected by the European Union under the PDO (Protected Designation of Origin) status. Authentic Greek feta must be produced in specific regions of Greece. However, outside these regions, similar cheeses are often labeled as “feta-style” or with other descriptors. Here are some alternative names for feta-like cheeses:

1. Feta-Style Cheese: This term is commonly used to describe cheeses that are similar to feta but not produced in the designated regions of Greece.
2. White Cheese: In some places, a generic term like “white cheese” might be used to refer to feta-like cheeses.
3. Bulgarian Cheese: In Bulgaria, where similar cheeses are produced, they may simply be referred to as Bulgarian cheese.
4. Sirene: In Bulgaria, a cheese similar to feta is called “sirene.” It is often made from sheep’s or cow’s milk and has a crumbly texture.
5. Salad Cheese: Feta is frequently used in salads, and in some contexts, it might be referred to as “salad cheese.”

It’s important to note that the use of the term “feta” to describe a specific cheese is protected, and cheeses labeled as such must adhere to certain production standards. When purchasing or referring to feta-like cheeses outside of Greece, terms like “feta-style” or regional names might be used to indicate cheeses with similar characteristics.

Nutritional Value of Feta Cheese

The nutritional values of feta cheese can vary slightly based on the brand and specific product. Here is a general overview of the nutritional content of feta cheese per 100 grams:

Nutrient	Amount
Calories	264 kcal
Protein	14.21 g
Total Fat	21.28 g
Saturated Fat	14.18 g
Cholesterol	83 mg
Carbohydrates	4.09 g
Sugars	4.09 g
Dietary Fiber	0 g
Calcium	493 mg
Iron	0.65 mg
Magnesium	19 mg
Phosphorus	337 mg
Potassium	62 mg
Sodium	1116 mg
Zinc	2.88 mg
Vitamin A	422 IU
Vitamin B12	1.25 µg
Vitamin D	0.6 µg

Benefits of Feta Cheese

Feta cheese, like other types of cheese, can offer several nutritional benefits when consumed in moderation. Here are some potential benefits of including feta cheese in your diet:

1. Low in Fat and Calories: Feta cheese is kinda like a lighter option compared to some other cheeses. It’s lower in fat and calories, so it can fit into a healthier diet without making you feel like you’re missing out on flavor.
2. Packed with Protein: Even though it’s lower in fat, feta is still a good source of protein. Protein is super important for keeping your muscles strong and your body running smoothly.
3. Calcium Boost: Feta cheese is also a great source of calcium. This is awesome for your bones and teeth, helping them stay strong and healthy.
4. Flavorful Without Overdoing It: Feta has a strong, tangy flavor, so you don’t need to use a lot to get a big impact on taste. A little sprinkle can go a long way in making your dishes taste amazing.
5. Versatile in Cooking: You can use feta in so many ways! Toss it in salads, sprinkle it over pizzas, or mix it into pasta. It’s like a secret ingredient that can make ordinary meals a bit more exciting.
6. Good for Your Digestive System: Feta is made through a fermentation process that can be good for your gut health. It’s got probiotics, which are helpful for digestion.

So, feta cheese isn’t just tasty, it’s also got some pretty great benefits. It’s like a little cheesy helper that can make your meals healthier and more delicious!

Varieties of Feta Cheese

Feta cheese comes in various varieties, each with its own unique characteristics. While the traditional Greek feta made from sheep’s milk or a combination of sheep’s and goat’s milk is the most well-known, there are different versions and adaptations produced in various regions. Here are some varieties of feta cheese:

1. Traditional Greek Feta: This is the classic feta you probably think of. It’s made from sheep’s milk or a mix of sheep’s and goat’s milk and has a tangy, salty flavor. It’s usually stored in brine, which keeps it fresh and gives it that salty kick.
2. French Feta: French feta can be a bit milder and creamier compared to the Greek version. It’s often made from cow’s milk and has a softer texture. It’s great if you like your feta a bit smoother and less salty.
3. Bulgarian Feta: This one is known for being a bit firmer and more crumbly. It’s also quite salty and tangy. It’s made from sheep’s milk and is usually aged longer, which gives it a more intense flavor.
4. Australian Feta: Australian feta is usually made from cow’s milk and can have a milder flavor compared to Greek or Bulgarian feta. It’s often less salty and has a softer texture. It’s a good choice if you want something a bit more subtle.
5. Herbed Feta: This type of feta is flavored with herbs like rosemary, oregano, or dill. It’s a fun twist on the classic feta and can add an extra layer of flavor to your dishes. It’s perfect for adding a bit of herby goodness to salads or sandwiches.
6. Marinated Feta: Marinated feta is soaked in a mix of olive oil, herbs, and spices. This can give the cheese a rich, flavorful kick and makes it great for snacking or adding to dishes. The oil also helps keep the feta fresh.

So, whether you like your feta tangy and salty or mild and creamy, there’s a variety out there to suit your taste. Each type brings something unique to the table, so you can experiment and find your favorite!

What Does Feta Cheese Taste Like

So, feta cheese has a pretty unique taste that makes it stand out. Imagine biting into a piece of cheese that’s a bit crumbly and creamy at the same time. The flavor is tangy and salty, kind of like a punch of zest in your mouth. It’s not overpowering, but it definitely has a strong, distinctive taste.

When you eat feta, you’ll notice it has a bit of a sharpness to it, but it’s balanced out by its creaminess. It’s also a little bit earthy, which gives it a nice depth of flavor. The saltiness can vary depending on the brand and how it’s made, but it’s generally a key part of what makes feta so tasty.

Overall, feta cheese adds a lot of character to dishes. Whether it’s crumbled over a salad or melted on a pizza, it gives a bright, flavorful kick that can really liven up your meal. It’s like a little flavor boost that can make your food extra special.

How Feta Cheese is made

Making feta cheese at home involves a process of culturing and fermenting milk, followed by draining and aging. Here’s a basic recipe for making homemade feta cheese:

Gather Your Ingredients: You’ll need some good-quality sheep’s milk (or a mix of sheep’s and goat’s milk), rennet (which helps the milk curdle), and a bit of salt. You can also add some starter culture to give the cheese its tangy flavor.

Heat the Milk: Pour the milk into a large pot and gently heat it. You want to get it warm but not boiling, around 85°F (29°C). Stir it occasionally to make sure it heats evenly.

Add the Starter Culture: Once the milk is warmed, sprinkle in the starter culture. This helps the milk develop the right flavor. Stir it in gently and let it sit for about an hour to let the bacteria work its magic.

Add Rennet: After the milk has rested, add the rennet. This is what helps the milk separate into curds and whey. Stir it in gently, then let the milk sit undisturbed for about an hour. You should see it start to firm up and form curds.

Cut the Curds: Once the milk has set and the curds are formed, cut them into small cubes with a knife. This helps the whey drain away more easily. Let the curds sit for a few minutes to firm up a bit more.

Cook the Curds: Gently heat the curds while stirring them slowly. This helps them cook and firm up. Heat them to about 110°F (43°C) and stir occasionally for about 30 minutes.

Drain the Whey: Pour the curds and whey into a cheesecloth-lined colander. Let the whey drain off for a while. You can gently press the curds to help them release more whey and get a firmer texture.

Salting the Cheese: Once the curds have drained and are still warm, mix in some salt. This adds flavor and helps preserve the cheese. You can adjust the amount of salt to your taste.

Press and Age: Transfer the curds into a mold and press them down to shape the cheese. Let it sit in the fridge for a few days to age. During this time, it’ll develop that classic feta flavor.

Enjoy Your Homemade Feta: After aging, your feta cheese is ready to use! You can enjoy it fresh or store it in brine to keep it fresh and tasty.

How To Use Feta Cheese

Feta cheese is a versatile ingredient that can be used in a variety of dishes to add a tangy and savory flavor. Here are some ideas on how to use feta cheese:

Top Your Salads: Crumble feta cheese over your salads for a burst of tangy flavor. It pairs really well with fresh veggies, olives, and a bit of vinaigrette. It’s like adding a zesty finishing touch!

Add to Pizzas: Sprinkle feta cheese on top of your pizza before baking. It melts slightly and adds a deliciously salty, tangy kick to every bite. It’s especially good with veggies or chicken.

Mix into Pasta: Toss some crumbled feta into your pasta dishes. It adds a creamy texture and bright flavor that’s perfect with tomatoes, spinach, or roasted veggies.

Stuff in Veggies: Use feta cheese as a filling for stuffed peppers, tomatoes, or zucchini. It blends well with herbs and spices, making your veggies extra tasty.

Layer in Sandwiches: Add feta to your sandwiches or wraps for a flavorful punch. It’s great with grilled chicken, fresh greens, and a little drizzle of olive oil.

Make a Dip: Blend feta cheese with some Greek yogurt, lemon juice, and herbs to make a creamy dip. It’s perfect for dipping pita bread, crackers, or fresh veggies.

Sprinkle on Soups: Crumbled feta can be a great topping for soups. Try it on tomato soup or a warm bowl of lentil soup for extra flavor and creaminess.

Bake in Casseroles: Add feta to your casseroles or baked dishes. It holds up well to baking and gives your dishes a savory, tangy flavor.

Serve with Fruit: Pair feta cheese with fresh fruit like watermelon or figs. The sweet and salty combo is surprisingly delicious and makes for a great appetizer or snack.

Garnish Your Dishes: Use feta as a garnish for just about anything. It adds a bit of elegance and extra taste to your meals, whether it’s breakfast, lunch, or dinner.

Substitute for Feta Cheese

f you’re looking for a substitute for feta cheese, there are several options depending on your dietary preferences and the dish you’re preparing. Here are some alternatives:

1. Goat Cheese:
   • Goat cheese has a tangy flavor similar to feta and a creamy texture. It’s a good substitute in salads, pastas, and appetizers.
2. Queso Fresco:
   • Queso fresco is a mild, crumbly cheese from Latin America. It’s not as tangy as feta, but it can work well in salads, tacos, or as a topping for Mexican dishes.
3. Paneer:
   • Paneer, a fresh Indian cheese, has a mild flavor and a firm texture. While it lacks the tanginess of feta, it can be crumbled and used in salads or cooked dishes.
4. Cottage Cheese:
   • Cottage cheese is a good substitute if you’re looking for a milder flavor. Drain excess liquid and use it as a topping for salads or a filling for dishes like stuffed peppers.
5. Ricotta Salata:
   • Ricotta salata is a salted and aged version of ricotta. It has a crumbly texture and a mild, salty taste, making it a suitable replacement for feta in various dishes.
6. Halloumi:
   • Halloumi is a semi-hard cheese that holds its shape when grilled or pan-fried. While it has a different texture than feta, its saltiness can complement Mediterranean dishes.
7. Blue Cheese:
   • Blue cheese has a strong flavor, so it won’t exactly mimic the taste of feta. However, it can add a tangy and salty kick to salads or dishes like stuffed mushrooms.
8. Vegan Feta Alternatives:
   • There are several plant-based feta alternatives available, made from ingredients like tofu or almonds. These options work well for those following a vegan or dairy-free diet.
9. Cotija:
   • Cotija is a Mexican cheese with a crumbly texture and a salty flavor. It can be used as a substitute in dishes like salads, tacos, or corn on the cob.
10. Greek Yogurt:
    • In some recipes, especially dressings or dips, you can use Greek yogurt for a tangy and creamy element.

When substituting for feta, consider the flavor profile and texture of the cheese you choose to ensure it complements the overall dish. Experiment with different options based on your taste preferences and dietary requirements.

Where to Buy Feta Cheese

Feta cheese is widely available and can be purchased from various locations, including grocery stores, specialty cheese shops, and online retailers. Here are some common places where you can buy feta cheese:

1. Grocery Stores: Most grocery stores have a cheese section where you can find feta cheese. Look in the dairy aisle, often near other cheeses like cheddar and mozzarella. You might find it in blocks, crumbled, or in brine.
2. Specialty Cheese Shops: If you’re looking for a high-quality or unique feta, check out a specialty cheese shop. They often have a wider variety of feta, including different flavors and types, like herbed or imported varieties.
3. Farmers’ Markets: Sometimes, local farmers’ markets have fresh feta cheese made by local dairies. This can be a great option if you want something artisanal or locally made.
4. Online Retailers: If you prefer shopping online, you can find feta cheese on websites like Amazon or specialty food sites. Just make sure to check reviews and product descriptions to get exactly what you’re looking for.
5. Health Food Stores: Stores that focus on organic or health foods often carry feta cheese, sometimes with options for organic or lower-fat varieties.
6. Wholesale Clubs: If you’re buying in bulk, wholesale clubs like Costco or Sam’s Club often have feta cheese in larger quantities. This can be a good option if you use feta a lot and want to save some money.
7. Ethnic Markets: Markets that specialize in Mediterranean or Middle Eastern foods can have a great selection of feta cheese. They might have different styles or imported options that you won’t find in a regular grocery store.
8. Cheese Subscription Services: If you love cheese and want to try different kinds regularly, consider signing up for a cheese subscription service. They often include feta cheese in their boxes and let you try various brands and types.

How To Store Feta Cheese

Proper storage is essential to maintain the freshness and quality of feta cheese. Here are guidelines on how to store feta cheese:

1. Keep It in the Fridge: First things first, always store feta cheese in the refrigerator. Feta is a soft cheese, so it needs to stay cool to keep it fresh. The ideal temperature for storing feta is around 40°F (4°C). I usually pop mine in the coldest part of the fridge, which for me is usually a drawer or near the back.
2. In Brine for Freshness: If your feta comes packed in brine (which is basically salty water), leave it in the brine! The brine is what keeps the feta from drying out and helps it hold its salty, tangy flavor. Make sure the feta is completely submerged in the brine. If it’s not, you can easily make more by dissolving a tablespoon of salt in a cup of water. This way, your feta will stay soft and flavorful for weeks!
3. Use an Airtight Container: Now, if your feta didn’t come in brine or you used up some of it, it’s best to transfer the leftovers into an airtight container. I’ve learned that this helps the cheese from drying out or absorbing any weird fridge odors (because nobody wants feta that tastes like last night’s garlic pasta!). Just put the cheese in a container with a tight lid and store it in the fridge. If you want, you can also add some fresh brine to the container.
4. Wrap It Well: If you don’t have an airtight container handy, you can tightly wrap your feta cheese in plastic wrap or aluminum foil. Just make sure the cheese is covered completely. The key here is to prevent air from getting in because air is what causes feta to dry out and lose that soft texture.
5. Use It Within a Week or Two: Feta is best when it’s fresh, so try to use it within a week or two after opening. The longer it sits, the more the texture and flavor can change. I’ve noticed that after a couple of weeks, feta can start to lose that creamy texture and become more crumbly and salty. While it’s still fine to eat, it’s not quite the same as when it’s fresh.
6. Check for Mold: Now, if you see any mold on the feta cheese, it’s usually best to toss it. Feta is a soft cheese, so once mold starts growing, it can spread quickly, even if you can’t see it. Trust me, it’s not worth the risk! It’s always good to give your cheese a quick check before using it.
7. Freeze for Longer Storage: If you bought a big block of feta and don’t think you’ll finish it in time, you can freeze it. To do this, crumble or cut the feta into portions, wrap each piece tightly in plastic wrap, and then put them in a freezer bag. Feta can last up to 3 months in the freezer. Just keep in mind, freezing feta might change the texture a bit, making it more crumbly, but it’s still great for cooking. I usually use my frozen feta in baked dishes, like casseroles or quiches, where the texture won’t matter as much.
8. Thaw Carefully: When you’re ready to use your frozen feta, thaw it in the fridge overnight. Don’t try to speed up the process by thawing it at room temperature, as that could cause bacteria to grow. It’s safer (and tastier) to let it thaw slowly in the fridge.

Frequently Asked Questions (FAQs) About Feta Cheese