Feta cheese is an invariable part of Greek culture. Greeks have been using this cheese since 3000 years. Traditionally, it was made from goat's milk or sheep's milk. These days, it is made from pasteurized cow's milk. Shepherds living in the mountain ranges of Greece, still make it from unpasteurized cow's milk or sheep's/goat's milk. Those who have cow's milk allergy can enjoy cheese made from goat's or sheep's milk. Calories in feta cheese depend on the ingredients used to prepare it. The calories may vary according to the method of preparation. Though there are different types of cheese, use of low fat cheese in diet is recommended.

Nutritional Information
1 cup (150g) crumbled feta cheese contains:

Name of the ElementQuantityName of the ElementQuantity
Calories396Phosphorus506 mg
Carbohydrates6.1 gCalcium739 mg
Protein21.3 gIron1.0 g
Dietary Fiber0 gMagnesium28.5 mg
Sugars6.1 gSodium1674 mg
Omega 3 Fatty Acids398 mgZinc4.3 mg
Omega 6 Fatty Acids489 mgPotassium93 mg
Saturated Fat22.4 gSelenium22.5 mcg
Monounsaturated Fat6.9 gVitamin A633 IU
Polyunsaturated Fat0.9 gVitamin E0.3 mg
Total Fat31.9Vitamin K2.7 mcg
Thiamin0.2 mgRiboflavin1.3 mg
Niacin1.5 mgVitamin B60.6 mg
Folate48.0 mcgVitamin B122.5 mcg
Pantothenic Acid1.5 mgCholine23.1 mg
Cholesterol133 mgCalories from Fat281

The table shows that feta cheese is loaded with calories. Calories from the cheese promote weight gain. So, dietitians suggest to include limited amount of cheese in daily diet. Feta is rich in proteins, phosphorous, calcium and a number of vitamins and minerals. But, it is also rich in fat and sodium. It may contain 30 - 60% fat. Usually cheese with 45% fat is sold in markets. Cheese calories can be lowered by reducing the fat content. Although numerous kinds of cheese with their low fat versions are available in the market and are popular in all parts of the world.

Low Fat Cheese Nutrition
1 oz. of fat-free feta cheese contains:

Name of the ElementQuantityName of the ElementQuantity
Calories30Saturated Fat 0 g
Total Fat0 gSodium450 mg
Protein6 gCholesterol0 mg
Calcium10 %Vitamin A20 %
Dietary Fiber0 gCalories from fat0

Health Benefits
Limited consumption of low fat cheese can improve your health in several ways. Those following weight loss diet can consume fat free or low fat version of feta cheese as it is also rich in calcium, protein and phosphorous. Calcium and phosphorous are necessary for strong bones and teeth. Calcium helps prevent colon cancer and also helps lower the symptoms of migraine headaches. It also lowers PMS symptoms and bone loss due to menopause or arthritis. Calcium levels play an important role in blood clotting and nerve conduction. They influence muscle contraction and enzyme activity. Cell membrane function and blood pressure regulation is also influenced by calcium levels. Feta cheese can especially prove to be beneficial to growing girls. It is a very good source of protein. Protein is required for proper functioning of the body. Calcium rich cheese can boost the process of fat-burning after meal. Regular consumption of low fat cheese can reduce the risk of metabolic syndrome significantly. The cheese can help lower the risk of breast cancer too. Vitamins and minerals in this cheese help maintain heart health.

You may include limited quantity of fat free or low fat feta cheese in your daily diet and enjoy its health benefits. Excessive consumption of cheese can result in weight gain and health complications.