Feta Cheese: PDO Rules, Nutrition, and Everything You Can Do with It

Feta is Greece's most famous dairy export and one of the most distinctive cheeses in the world. Tangy, crumbly, salty, and brilliantly white, it has a PDO (Protected Designation of Origin) status that makes its name legally exclusive to cheese made in specific Greek regions from specific milk. Despite this, "feta-style" cheeses made from cow's milk in Denmark, France, and Australia filled supermarket shelves for decades, and in much of the world outside the EU they still do. Understanding what real feta is, how it differs, and what to do with it in the kitchen is worth the time of anyone who cooks with it regularly.

PDO Status: What It Means and Where Feta Must Come From

The European Union granted feta PDO status in 2002, after a legal process that began in 1994 and involved considerable opposition from Denmark and Germany, both major producers of "feta-style" cheese at the time. The European Court of Justice upheld the PDO in 2005, definitively ruling that the name "feta" can only be used for cheese produced within specific Greek regions: Macedonia, Thrace, Epirus, Thessaly, central mainland Greece, the Peloponnese, and the island of Lesbos.

The PDO also specifies the milk: feta must be made from sheep's milk or a mixture of sheep's milk and goat's milk, with goat's milk not exceeding 30% of the total. Cow's milk is not permitted. The prohibition on cow's milk is not arbitrary: it reflects the traditional farming landscape of the qualifying regions, where sheep and goat herding on mountainous terrain has been the agricultural norm for thousands of years.

Any cheese labelled "feta" sold within the EU must comply with these rules. Outside the EU, including in the United States, Canada, and Australia, producers can and do sell "feta" or "feta-style" cheese made from cow's milk. These are different products with a different flavour profile (milder, less tangy, more rubbery) and are not the same as Greek PDO feta.

How Feta Is Made

Traditional feta production follows a defined method. Fresh sheep and goat milk is warmed and coagulated using natural rennet or lactic acid bacteria. The curd is cut, drained, and pressed into moulds. It is then salted, either by dry-salting or by placing it in a brine bath. The cheese undergoes a two-stage ageing process: first in wooden barrels or large containers for a minimum of two months. This brine ageing is critical to feta's identity. The brine preserves the cheese, maintains moisture, and allows the characteristic tangy, slightly sour flavour to develop through ongoing lactic acid fermentation.

The texture of the finished feta depends on which region it comes from. Epirus feta tends to be creamier and milder. Macedonian feta is typically drier and more crumbly. Feta from Lesbos, made with a higher proportion of sheep's milk from local breeds, can be intensely flavoured and aromatic.

Nutritional Profile

Feta is lower in fat than many popular cheeses, making it a useful choice for those who want cheese flavour without the caloric density of Brie, Cheddar, or Gruyère. Per 100g of typical Greek PDO feta:

• Calories: approximately 264 kcal
• Protein: 14g
• Fat: 21g (of which saturated: 15g)
• Carbohydrate: 1.2g
• Sodium: approximately 1,100mg (equivalent to around 2.7g of salt)
• Calcium: 493mg (approximately 62% of the adult daily reference intake)
• Vitamin B12: 1.7mcg (approximately 71% of the daily reference intake)

The high sodium content is the primary nutritional limitation. People managing hypertension or following low-sodium diets should use feta as a flavouring agent rather than a protein source, because a small amount delivers considerable salt. However, the strong flavour of feta means that a relatively small quantity goes a long way in cooking, which moderates actual sodium intake in practice.

The calcium and vitamin B12 content are noteworthy benefits. Feta is one of the more calcium-dense cheeses available and a meaningful B12 source for those who include dairy in an otherwise low-animal-product diet.

Baked Feta: The Viral Pasta and the Correct Method

In 2021, baked feta pasta became arguably the most viral food trend of the year. The recipe, originally posted by Finnish food blogger Jenni Häyrinen in 2019 under the name "uunifetapasta," reached English-speaking audiences via TikTok and Pinterest in early 2021. Reports from several countries noted that feta sold out in supermarkets within days of the video going viral.

The method is simple and genuinely excellent. Place a whole 200g block of feta in the centre of a roasting dish. Surround it with 500g of cherry tomatoes, four cloves of garlic, generous olive oil, salt, pepper, and fresh or dried oregano. Roast at 200°C (fan) for 30 to 35 minutes until the tomatoes burst and the feta is golden on top and soft throughout. Remove from the oven, mash the feta and tomatoes together into a sauce, and toss with 300g of cooked pasta (rigatoni or penne work best).

The correct feta for this dish is a whole block, not crumbled. Pre-crumbled feta is too dry and lacks the moisture to form a sauce. Use a good-quality Greek PDO block stored in brine.

Greek Salad: Construction Details

An authentic Greek salad (horiatiki) is simpler than most Western versions. The correct ingredients are ripe tomatoes (cut in large chunks, not halved cherry tomatoes), cucumber (cut in thick half-moons, not diced), red onion (sliced thinly), Kalamata olives, green or yellow capsicum (pepper), dried oregano, and a thick slab of feta placed on top, not crumbled through the salad. Dress with good olive oil and a little red wine vinegar. Lettuce does not appear in a traditional horiatiki.

The feta slab sitting on top rather than crumbled through makes a significant difference: it holds its texture, you can cut pieces from it as you eat, and it is not overwhelmed by the dressing.

Spanakopita and Tiropita

Spanakopita (spinach and feta pie) and tiropita (cheese pie) are among the most beloved Greek pastries. In both cases, feta is the central cheese, mixed with egg to bind the filling and layered between sheets of buttered filo pastry. For spanakopita, wilted spinach (or silverbeet), spring onions, and dill are added to the feta. The filling must be well-drained: excess moisture creates a soggy base. The pastry is baked at 180°C for 40 to 50 minutes until deeply golden.

The feta used for spanakopita and tiropita should be crumbled by hand into a bowl, never grated or processed. The pieces should be irregular, ranging from fine crumbles to small chunks. Using a good quality PDO feta here matters more than in some applications because the filling is not masked by other strong flavours.

Whipped Feta

Whipped feta has become a fixture on restaurant menus across the US, UK, and Australia since around 2018. The method: blend 200g of feta with 100g of cream cheese (or Greek yogurt for a lighter version) in a food processor until completely smooth. Add a tablespoon of good olive oil, a teaspoon of lemon juice, and process for two full minutes. The result is a creamy, tangy, spreadable dip with a lighter texture than feta alone.

Serve whipped feta with warm pita or sourdough, top with honey and crushed walnuts, or spread under roasted vegetables (roasted beetroot is particularly good). It can be made up to three days ahead and refrigerated.

Watermelon and Feta

The combination of cold, sweet watermelon with salty, crumbly feta is one of the great summer flavour pairings. The contrast of sweet and salty, and the textural contrast of juicy fruit with dry-crumbly cheese, is striking and refreshing. Add fresh mint, a drizzle of good olive oil, and a few drops of balsamic glaze for a dish that requires almost no cooking and works as a starter, side, or light lunch.

Storing Feta in Brine at Home

Feta sold in block form in brine packaging is best stored in its original brine until use. Once the original brine is used up, make a simple brine at home: dissolve one teaspoon of fine salt per 250ml of cold water. Submerge the remaining feta in an airtight container filled with this brine. Stored this way, feta keeps for up to two weeks in the refrigerator.

Feta stored without brine (wrapped in cling film) dries out quickly, becoming chalky and very salty as moisture is lost. The brine keeps it moist and moderates the salt concentration on the surface of the cheese.

What to Do with Leftover Brine

The brine left from a block of feta is a useful ingredient. It is essentially a mild, tangy saltwater that works as a substitute for salt in salad dressings, as a pickling liquid for cucumber or onion, as a flavouring agent in marinades for chicken or fish, and as an addition to bloody mary cocktails. Many bartenders keep a jar of feta brine for exactly this purpose. It can be refrigerated for up to two weeks.

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