Is Feta Cheese Keto Friendly? Nutrition Facts & Guide

Following a ketogenic diet doesn't mean giving up cheese. Feta, the crumbly Greek cheese, might seem like a carb-rich indulgence, but it's actually low in carbohydrates and high in fat and protein, making it a potential keto-friendly choice. Here's how feta fits into keto macros:

• Carbohydrates: About 1 g per ounce of feta, so it's very low carb.
• Fat: Around 6 g of fat per ounce, most of it from high-quality sheep and goat milk.
• Protein: Roughly 4 g of protein per ounce, which supports muscle maintenance.
• Vitamins and minerals: Feta provides calcium, vitamin B12 and small amounts of phosphorus and riboflavin.
• Calories: Approximately 75 calories per ounce, making it energy dense.

Tips for incorporating feta into a keto diet:

• Choose full-fat, traditional Greek feta made from sheep's or goat's milk to get the best fat profile.
• Watch portion sizes—feta is salty, so keep servings modest to avoid excessive sodium.
• Pair feta with low-carb vegetables like cucumbers, spinach or bell peppers; skip bread or crackers.
• Avoid reduced-fat or flavored feta products that may contain fillers or added sugars.

In moderation, feta cheese can be part of a ketogenic diet because of its low carbohydrate content and balanced fat and protein profile. Always check labels for authentic Greek feta (PDO) and enjoy it with other healthy fats like olive oil to stay on track.

Our Roussas PDO feta, made from a sheep and goat's milk blend, is a straightforward way to bring a creamy, low-carb tang to keto meals — pair it with a drizzle of Sparta Gourmet olive oil for a classic keto-friendly Mediterranean plate.

Shop Authentic PDO Greek Feta →

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