Food Perfectionist

Unlocking the Health Benefits: The Power of Feta Cheese

Benefits of Feta Cheese

Feta cheese, with its rich and tangy flavor, has been a beloved ingredient in Mediterranean cuisine for centuries. But did you know that this versatile cheese offers a multitude of health benefits as well?

In this article, we will explore the nutritional value and digestibility of feta cheese, as well as its numerous health benefits. So if you’ve been on the fence about trying this delicious cheese, prepare to be pleasantly surprised!

Nutritional Value and Digestibility

Feta cheese is not only low in calories, but it is also packed with essential nutrients that are beneficial for your overall well-being. One ounce (28 grams) of feta cheese contains approximately 74 calories, making it an excellent choice for weight management.

Additionally, feta cheese is a good source of protein, calcium, and vitamins A and B12. What sets feta cheese apart from other types of cheese is its easy digestibility.

Due to its lower lactose content, individuals who are lactose intolerant may find feta cheese easier to digest. This makes it a suitable option for those with sensitive stomachs or digestive issues.

Health Benefits

1. Bone Health

Feta cheese is rich in calcium and phosphorus, minerals that are crucial for maintaining strong and healthy bones. Regular consumption of feta cheese can help prevent the onset of osteoporosis and other bone-related conditions.

2. Gut Health

Feta cheese contains probiotics, which are beneficial bacteria that promote a healthy gut microbiome. These probiotics enhance digestion, boost the immune system, and reduce the risk of gastrointestinal disorders.

3. Diabetes Relief

Research suggests that feta cheese may aid in managing diabetes. The low carbohydrate content of feta cheese makes it a suitable choice for individuals looking to control their blood sugar levels. However, moderation is key, and it is always important to consult with a healthcare professional.

4. Sodium and High Blood Pressure

While feta cheese does contain sodium, it has a lower sodium content compared to other types of cheese. This can be advantageous for individuals with high blood pressure or those at risk of developing hypertension.

5. Kidney Problems

Feta cheese is a good source of high-quality protein and a lower sodium food, making it a smart choice for individuals with kidney problems. The low sodium content helps reduce strain on the kidneys, while the protein provides essential amino acids for maintaining overall health.

Shelf Life and Storage of Feta Cheese

Shelf Life of Feta Cheese

Feta cheese is a soft cheese with a high moisture content, which means it has a shorter shelf life compared to harder cheeses. When purchasing feta cheese, always check the sell-by date to ensure freshness.

However, it’s important to note that feta cheese can still be safe to consume for a period after the sell-by date has passed. To prolong the shelf life of feta cheese, it is recommended to store it in its original brine solution.

The brine acts as a preservative and helps maintain the cheese’s texture and flavor. If the feta cheese is sold in a block or without brine, it can be stored in a brine solution made from mixing water and salt.

Storage Tips

1. Leftovers

If you have leftover feta cheese, store it in an airtight container to prevent it from drying out or absorbing odors from other foods in the fridge. The brine should also be included to keep the cheese moist.

2. Refrigeration

Feta cheese should always be refrigerated to prevent bacterial growth. Place the container in the coldest part of the fridge, ideally below 40F (4C).

3. Hygiene

When handling feta cheese, make sure to use clean utensils and wash your hands thoroughly to prevent bacterial contamination.

4. Raw Milk

It is important to note that feta cheese made from raw milk has a shorter shelf life compared to pasteurized feta cheese. Store raw milk feta cheese for no longer than a week.

5. Contamination

To avoid cross-contamination, never place feta cheese near raw meat or other foods that may harbor bacteria.

In conclusion, feta cheese offers a plethora of benefits, from its nutritional value to its digestibility and health advantages. Incorporating feta cheese into your diet can help promote weight management, support bone and gut health, aid in diabetes management, regulate blood pressure, and be a smart choice for individuals with kidney problems.

Remember to check the sell-by date and store feta cheese properly to extend its shelf life and maintain its quality. So why not make feta cheese a staple in your kitchen and enjoy all the goodness it has to offer?

Signs of Spoiled Feta Cheese

1. Visual Signs

Feta cheese is a perishable product, and like any food item, it is important to be aware of the visual signs of spoilage.

Here are some visual indicators that may signal that your feta cheese has gone bad:

  • Dried out or hard and gritty texture: If your feta cheese appears dried out or has a hard and gritty texture, it is likely past its prime. Fresh feta cheese should have a moist and crumbly texture.
  • Mold: Look out for any signs of mold on the surface of the cheese. While some molds, such as those used in the production of blue cheese, are safe to consume, mold growth on feta cheese is generally a sign of spoilage. Mold can range in color from white to blue-green, black, or gray and may appear as spots or patches.
  • Dark specs: Dark specs or spots on the feta cheese can indicate the presence of mold or other types of contamination.
  • Darkened or slimy liquid: While feta cheese is known for its high moisture content, excessive liquid pooling around the cheese or a darkened and slimy liquid can be a sign of spoilage. This may indicate the growth of harmful bacteria and should be avoided.

Pay close attention to the cheese’s appearance and discard it if you notice any abnormalities.

2. Sensory Signs

In addition to visual signs, there are also sensory indicators that can help determine whether your feta cheese has spoiled:

  • Sour smell: Feta cheese has a tangy aroma, but if it emits a strong or unpleasant sour smell, it is likely spoiled. Trust your sense of smell and discard the cheese if it has an off-putting odor.
  • Taste change: Fresh feta cheese has a distinct salty and tangy taste. Spoiled feta cheese may taste sour, bitter, or have an off-flavor. If the flavor seems off or unappetizing, it is best to err on the side of caution and discard the cheese.

It is important to note that these signs can be more prevalent in feta cheese made from raw milk. Raw milk cheeses have a higher risk of foodborne illnesses, so it is crucial to practice proper storage and discard any suspicious feta cheese to avoid potential health risks.

Proper Storage and Expiry Considerations

Storing feta cheese correctly is essential for maintaining its freshness and minimizing the risk of spoilage. Here are some tips to help you store your feta cheese properly:

  • Hygienic storage: Always use clean utensils and hands when handling feta cheese to prevent bacterial contamination. Contaminating factors such as dirty surfaces can lead to faster spoilage.
  • Brine: If your feta cheese is sold in brine, it is best to store it in the brine to maintain its flavor and texture. The brine acts as a preservative and helps prevent the cheese from drying out.
  • Best before date: Pay attention to the best before date on the packaging. While feta cheese can still be safe to consume after this date, it is recommended to use it within a reasonable time frame to ensure the best quality.
  • Minimal health risk: When it comes to spoiled feta cheese, it’s better to be safe than sorry. If you suspect your feta cheese has gone bad, it is best to dispose of it to avoid any potential health risks associated with consuming spoiled food.
  • Contamination: Feta cheese should be kept separate from raw meats and other foods that may harbor harmful bacteria. Cross-contamination can lead to spoilage and increase the risk of foodborne illnesses.
  • Leftovers: If you have leftover feta cheese, ensure it is stored in an airtight container to maintain its freshness. Use it within a few days to minimize the risk of spoilage and deterioration in quality.


Feta cheese is not only a delicious addition to meals but also offers numerous benefits for our health and well-being. It can enhance the taste of dishes while providing lower calories and essential nutrients.

With its probiotics, feta cheese supports gut health and aids in weight management. However, it is important to consume this cheese in moderation and consider individual dietary needs.

To fully enjoy the benefits of feta cheese, it is crucial to store it properly and be aware of signs of spoilage. Visual indicators like dried out texture, mold, dark specs, and slimy liquid can signal spoilage, while a sour smell and taste change may also indicate that the cheese has gone bad.

By following proper storage practices and being mindful of expiration dates, you can minimize the risk of consuming spoiled feta cheese and reap its numerous benefits. In conclusion, feta cheese offers a range of benefits for both our taste buds and our health.

Its low calorie content, high nutrient profile, and easy digestibility make it a valuable addition to any diet. Feta cheese supports bone health, gut health, and may have potential benefits for diabetes management and blood pressure regulation.

However, it is crucial to be aware of signs of spoilage, such as visual indicators and changes in smell or taste. Proper storage and timely consumption are essential to minimize the risk of consuming spoiled feta cheese.

So, next time you indulge in this tangy and nutritious cheese, remember to savor it, store it correctly, and enjoy all the benefits it has to offer.

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