How to make lactose-free feta cheese

Lower calorie and fat option

Feta is one cheese that is on the lower spectrum for calorie content.  One ounce of feta provides about 75 calories and 6 grams of fat with 4.2 grams of saturated fat.

These amounts are lower than other cheeses like cheddar or American cheese. 

For example, one ounce of cheddar cheese provides about 114 calories and 9.4 grams of fat with 6 grams of saturated fat.


Why is goat milk good for you?

Goat’s milk is high in medium-chain fatty acids. This is important because these are not stored as body fat and provide an energy boost. They are linked to the prevention of heart disease and the treatment of many intestinal conditions while lowering your cholesterol and increasing levels of good cholesterol.

Is feta cheese good for digestion?

Feta Cheese Is Good for Your Gut

Probiotics are live, friendly bacteria that can benefit your health. Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria ( 18 , 19 , 20 , 21).

Beneficial Values Of Feta Cheese

Feta cheese is the most loved ingredient in Greece and many nations for a reason. It provides a wide array of beneficial values when consumed. Let’s find out what they are in this section.

1. Packed With Nutrients

Feta cheese contains high levels of various nutrients, making it an ideal choice for healthy eaters. To be specific, one ounce (28 grams) of feta cheese has the following nutritious values:

Protein4.0 grams
Fat6.0 grams
Carbs1.1 grams
Calcium14.0% of the RDI (*)
Sodium13.0% of the RDI
Phosphorous9.0% of the RDI
Riboflavin (Vitamin B12)14.0% of the RDI
Vitamin B66.0% of the RDI
Zinc5.0% of the RDI

(*) RDI refers to Recommended Daily Intake

In short, feta cheese contains low fat and calories with high levels of vitamin B, phosphorus, and calcium.

2. Promote Bone Health

Thanks to the rich sources of calcium and protein, feta cheese is essential for bone development. These nutritions enhance bone density and remove the risk of osteoporosis. On the other hand, the high level of phosphorus also contributes to the development of human bones.

Adding feta cheeses to your daily food menu is a wonderful practice to support the recommended daily intake of calcium, deriving mainly from the sheep and goat milk used in making the cheese. Consuming it helps improve your bone health.

3. Support Immune System And Gut Health

Researchers state that about 48 percent of feta cheese’s bacteria is Lactobacillus Plantarum, which is very beneficial to your immune system and gut health.

This probiotic protects your intestinal tract from many harmful bacteria, such as Salmonella or E. Coli. Other friendly yeast strains contained in feta cheese can thrive in your gut, owing to the favorable low pH level. It also offers you better anti-inflammatory benefits.

4. Prevent Diabetes And Cancer

Feta cheese is effective in preventing diabetes and cancer, owing to the Conjugated Linoleic Acid (CLA) found in the food. This acid helps lower fat mass and build up lean body mass, which is proven to exhibit anti-cancer and diabetes prevention effects.

This rich content of CLA is attributable to the utilization of sheep milk, unlike other animal milk from goats and cows. Indeed, feta cheese made from sheep milk has up to 1.9% of CLA level. The application of bacterial cultures during the production process and storage also helps maintain the CLA concentration in the feta cheese.

Hence, consuming feta cheese would increase your CLA intake and offer you its prevention effects against diabetes and cancer.


Feta cheese is not recommended for those with a milk allergy. Milk allergies are among the most common types of food allergies in both adults and children. Interestingly, people with a cow's milk allergy may also be allergic to milk from other animals like sheep and goats. So, if you are allergic to cow's milk, it is likely that you will be allergic to the milk used to produce feta cheese.

Symptoms of an allergic reaction occur shortly after consuming milk or a milk protein. These symptoms can include hives, an upset stomach, vomiting, and even life-threatening anaphylaxis. If you suspect that you have an allergy to milk, talk to a healthcare provider about your symptoms.

People who are lactose sensitive or lactose intolerant should be able to tolerate some amount of feta cheese without negative side effects because it's a low lactose-containing product. Feta contains less than 0.024 grams of lactose per kilogram of weight. It is also less likely to cause problems because it is not typically consumed in isolation decreasing the lactose to the overall food ratio.

If you are lactose sensitive, consider a lactase supplement and take it with the first bite. If you continue to eat feta cheese after 30-45 minutes then take another supplement.

It is important to also note that lactose intolerance is not the same thing as a milk allergy but can be just as uncomfortable.

8 Most Common Food Allergies

Cheeses that Dogs Can Eat

Although feta cheese is a definite no for dogs, there are certain cheeses that are less harmful to dogs. You can safely offer a chunk of these safe cheeses to your dog once in a blue moon.

The first one is cottage cheese. It has comparatively lower fat and higher protein than other cheeses. Cottage cheese is safe for dogs that aren’t lactose intolerant. This cheese is great for fulfilling protein deficiency in dogs. Moreover, it also cures diarrhea.

The next dog-friendly cheese is cream cheese. As long as it is free of garlic, onions, and other toxic ingredients, your dog can devour a small amount of cream cheese. Along with that, moderate amounts of swiss cheese, cheddar cheese, and parmesan cheese are also fine since all these cheeses have lower lactose content.


There’s string cheese. It isn’t recommended for smaller dogs. However, for a bigger dog that needs to gain some weight, there’s nothing better than string cheese. Since it has a high caloric value, make sure to feed it in small amounts.

Mozzarella cheese has low sodium and fat. Therefore, it can be used as an occasional treat for lactose tolerant dogs. But it is a danger for dogs that cannot digest lactose. Mozzarella cheese has one of the highest lactose content, so be careful with this one.

Do you know what’s more amusing?

Other than these cheeses, your dog can also eat some unique fruits such as durian fruit. You should research other dog-friendly foods too so that your dog isn’t deprived of any delicious treat on this planet!

When You Should Not Eat Feta Cheese When Pregnant

You should not eat feta cheese if you find yourself suffering from digestive issues. If you’re struggling with lactose intolerance and get acne breakouts, you should cut out or limit the feta cheese. Where you source your feta from is important too. If you suspect that the supplier doesn’t meet the safety and hygiene standards in the manufacturing plant, it’s best to avoid buying from them. Cross-contamination and bacterial infections are a possibility during those sourcing cases. If you’re on a low-carb diet temporarily, you should limit your intake of feta cheese.

Nutritional Benefits of Feta

Based on the nutritional profile and production process of Feta, the cheese may have several benefits.

An Excellent Source of B Vitamins and Calcium

As shown in the nutritional values, Feta cheese is a rich source of B vitamins (particularly riboflavin and B12).

These essential vitamins play a vital role in energy production, maintaining healthy cells, and overall growth and development (12, 13).

5. Ricotta cheese

If you prefer savory breakfasts, try tomato and ricotta toast.
Anshu Ajitsaria/Getty Images

Ricotta cheese is made from whey protein, which contains amino acids that are beneficial for muscle health and growth. 

“Ricotta is produced by heating milk until the curds and whey separate, and then reheating the whey again to create a creamy, grainy cheese,” says Siegel.

A 100 gram serving of ricotta cheese contains:

  • Calories: 97
  • Protein: 11.29 grams
  • Sodium: 242 milligrams
  • Carbs: 4.84 grams
  • Saturated fat: 3.23 grams
  • Calcium: 161 milligrams

Risks of Eating Unpasteurized Feta Cheese

The main risk associated with eating unpasteurized feta cheese and pregnancy is being exposed to the bacteria Listeria monocytogenesThis is a sneaky bacteria found in a lot of animal and dairy products and thrives at refrigeration temperatures. Refrigerating your feta will only make it worse, and the bacteria targets pregnant moms who have a compromised immune system. Any mom over the age of 65 who is carrying a baby is at the most risk from this.

Listeriosis is the term for the condition that occurs due to the bacteria. Pregnant moms who eat unpasteurized feta fall at the risk of having a miscarriage or new-born illnesses. There’s also the risk of abnormal baby growth and development deformities due to this condition. If you have unpasteurized feta cheese to work with, at least cook it for 2 minutes until the bacteria dies and then consume. It’s a lot safer that way.

8. Gouda cheese

Gouda is packed with probiotics.
bonchan/Getty Images

Gouda is semi-hard and aged, with a sweet and nutty taste. It is typically made from unpasteurized milk, which means it is packed with probiotics, Siegel says. 

Probiotics are a type of “good” bacteria that can promote a healthy gut by balancing the good and bad bacteria in the gut, which can.

A one-ounce serving of gouda cheese contains: 

  • Calories: 101
  • Protein: 7.06 grams
  • Sodium: 232 milligrams
  • Carbs: .63 grams
  • Saturated fat: 5 grams
  • Calcium: 198 milligrams

Related Questions

Can 1 raisin kill a dog?

No, such a small amount of any toxic food is usually harmless to dogs. Even a small or mini dog can bear 1 raisin. For a dog that weighs 10 pounds, it takes 11 raisins to cause a poisonous reaction. You can calculate how many raisins your dog can digest by using the ratio of 0.04 ounces of raisin: 1 pound bodyweight.

Can dogs eat scrambled eggs?

Technically, your dogs can eat scrambled eggs. There isn’t much harm in this. but it also isn’t the recommended way. You can definitely feed your dog eggs in a better way. Since eggs are full of proteins, amino acids, and healthy fatty acids, they are a great food for dogs. Eggs can also soothe an upset stomach. Scrambled eggs aren’t the best form, but if your dog ate them, there’s nothing to worry about.

How do I know if my feta cheese has gone bad?

The most noticeable sign of feta cheese gone bad is the mold. With hard cheeses, you can scrape off the mold and continue to use the cheese. However, this shouldn’t be done with soft cheeses since the mold can spread deeper. Also, the funky smell should be an indicator that the feta cheese is no more consumable.

What human food can a dog eat?

It is risky to feed dogs what’s made for humans. In most cases, there is at least one ingredient in human foods that is toxic or harmful to dogs. However, there are a few options that are safe for dogs. These include chicken, peanut butter that is free of xylitol, white rice, fish, carrots, and apples. Find more about dog-friendly human foods here.

What is the healthiest dog food?

There is no such thing as perfect dog food. This varies from dog to dog. What makes it healthy for your dog is that there is a balance of all necessary nutrients. It should be free of allergens. Also, the caloric value should be in coherence with your dog’s weight and age.

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Is feta cheese fattening?

The consumption of excess calories over time is what leads to weight gain.

This is because calories that are not used by your body as a source of energy are stored as fat.

The more excess calories you eat, the more weight you gain, and these calories can come from any type of food.

The number of calories found in different foods varies largely.

Those that are mainly made up of water (which has 0 calories), like fruits and vegetables tend to be low in calories.

Conversely, foods that are high in fat, such as nuts, seeds and cheese tend to be high in calories.

Indeed, feta cheese is a high calorie food. For example, a one cup serving has almost 400 calories. As a comparison, one cup of spinach has only 7 calories! It is therefore much easier to gain weight by eating feta cheese than it is spinach.

The number of calories that a person needs to consume in order to gain weight depends on their age, gender, weight, height and how active they are.

You can use the calculator below to get a rough estimation of how many calories you should be consuming.

Gender Age Weight Switch to lbs Height Switch to feet and inches Activity Level

This calculator will never show a number below 1000 calories per day. Please speak to a qualified health professional before attempting to eat less than that.

For example, a 35 year old lady who weighs 65 kg, is 170 cm tall and exercises 4 times a week will need to consume upwards of 2200 calories in order to start gaining weight.

Provided that feta cheese is eaten in small amounts, it will not result in weight gain. Eating one or two wedges a day is perfectly fine. However eating two cups daily, on top of your other meals will most likely lead to weight gain.


Feta is generally lower in fat, calories and slightly in protein compared to other cheeses.

An ounce serving provides about 13% DV for sodium, so those watching their salt intake may want to use small amounts of feta to add flavor to dishes.

Feta can be part of a healthy diet when it is eaten in moderation and with a variety of other foods.

Feta, like other cheeses, is a source for the bone building nutrient calcium.


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