Is Goat Cheese or Feta Cheese Better for You?

Rohit Panwar

Feta cheese vs goat cheese, wondering if they are the same. Many people believe so, but this could not be farther from truth.

Both white and creamy, feta and goat cheese may seem familiar at first, but they have many differences. Let us explore them one by one.

Feta cheese vs goat cheese


| Mozzarella Vs Goat Cheese – Which one is a Better Choice?

Feta Cheese Vs Goat Cheese: Comparing Nutrition, Benefits & More 

Below I will delve deeper into feta cheese vs goat cheese nutrition and benefits but before that, let’s take an overview of the same – 

Feta Cheese

Sheep/ Sheep & Goat Milk

Goat Cheese

Goat Milk

Feta Cheese


Goat Cheese

Soft to Hard

Feta Cheese

Tangy & Salty

Goat Cheese

Earthy & Tart

Feta Cheese


Goat Cheese


Feta Cheese


Goat Cheese


Feta Cheese

1.2 g*

Goat Cheese

0 g*

Feta Cheese

6 g*

Goat Cheese

8 g*

Feta Cheese

4 g*

Goat Cheese

6 g*

Feta Cheese

140 mg*

Goat Cheese

85 mg*

Feta Cheese

316 mg*

Goat Cheese

146 mg*

Feta Cheese

Very Good 

Goat Cheese

Very Good

Feta Cheese

Very Good

Goat Cheese

Very Good

Feta Cheese

Very Good

Goat Cheese


Feta Cheese


Goat Cheese

Very Good

Feta Cheese

Up to 2 Weeks

Goat Cheese

Up to 3 weeks

*Source: USDA; Quantity defined is 1 ounce (28.4g)

Let us now discuss in details the difference between feta cheese and goat cheese- 

What Goes Into the Making of Feta Cheese Vs Goat Cheese?

Feta cheese is traditionally made using sheep milk or a mixture of sheep & goat milk. The ratio of goat milk, however, cannot be beyond 30%. The process begins with the curdling of milk by adding starter culture and rennet. The curds obtained are then cut and transferred into moulds where excess whey is drained. Later the curds are transferred into brine to age.

Goat cheese is an umbrella  term that includes all kinds of cheese made using goat milk.  The method of preparation of goat cheese varies with the type. However, like any other cheese, the process of making goat cheese beginswith preparation of curds by adding rennet or culture or both. Later these can be aged or eaten fresh.

What Type of Cheese is Feta Cheese Vs Goat Cheese? 

Goat cheese and Feta cheese are both categorised as ‘fresh’ cheeses.If we talk about the texture classification, feta cheese is a soft cheese. 

Goat cheese, on the other hand, comes in a variety of textures. It can be anywhere between soft to hard. Aging goat cheese will result in loss of moisture and make it harder. 

Feta Cheese Vs Goat Cheese Taste & Textural Differences. 

Feta cheese is white, soft and crumbly. The taste of feta varies with the type of milk used. When sheep milk is used alone, the feta turns out more buttery and creamy. When goat milk is mixed in, it becomes more tart and crumbly.

Goat cheese flavours and textures vary with its type. Usually the taste is a bit earthy and tart. The flavour of goat cheese will become more pronounced as the cheese ages.

Feta Or Goat Cheese: Which one Has to Be Aged?

Feta cheese has to be aged. However, the process of aging of feta is quite different. It is aged in brine and thus does not form a rind. It can be aged for anywhere between 2 and 12 months or more. 

Goat cheese has at least 40 different  types. Some variations do require aging from a few days to over 12 weeks, others are eaten fresh. 

Feta Cheese Vs Goat Cheese Calorie Comparison

Feta cheese has a much lower calorie count when compared to goat cheese. 

Therefore, for people who wish to lose weight or restrict their calorie consumption, opting for Feta cheese is a better option.

Which Lower in Carbohydrates: Feta or Goat Cheese?

Most types of cheese have a very low carb content. Same is the case with both feta and goat cheese.   

As compared to feta, goat cheese has almost zero carb. Therefore, it makes a better choice for low carb diets like Keto, Atkins, etc.

Feta Cheese Or Goat Cheese: Lower Fat Content?

Goat cheese has a higher fat content when compared to feta cheese. So, for those of you avoiding higher fat content, feta is better. 

Feta cheese also has a lower amount of saturated fat when compared to goat cheese. Also, feta cheese contains a higher level of CLA (a type of good omega 6 fat) which is shown to prevent many diseases.

Which Has More Proteins – Feta or Goat Cheese?

Feta cheese and goat cheese being dairy products are both high in their protein content. Also, this protein is of good quality. 

When compared to feta cheese, the quantity of protein is higher in goat cheese. So in case you’d like to increase your protein intake, goat cheese is a better choice.

Which Has a Higher Calcium Content: Feta or Goat Cheese?

All types of dairy products are also rich in another essential mineral- calcium. The human body needs anywhere between 700- 1200 mg of calcium per day to perform its everyday functions. Consuming dairy products like cheese can help get you there.

If we compare feta and goat cheese, we find that feta cheese has a higer calcium concentration.

Targetting Lower Sodium Intake, Which is Better Feta or Goat Cheese?

One of the major downsides of consuming Feta is its high sodium content. This high sodium level is attributed to the fact that it is aged in brine or salty water.

Goat cheese usually has a lower sodium content but it may vary between different types of goat cheeses. Make sure you check the label before purchasing.

Which Is More Nutrient Rich: Feta Cheese or Goat Cheese? 

Feta and goat cheese are both nutrient-dense products that are rich in vitamins and minerals. Feta cheese, however, is richer in vitamins and certain essential minerals.

Feta has more B vitamins including Vitamin B12, B2, B6, B5, B9. Feta is also richer in minerals like calcium and zinc. Goat cheese has a higher concentration of phosphorus, copper, magnesium, and iron. 

Which One is Better Suited to Your Bones & Teeth Health: Feta Or Goat Cheese?

Feta cheese and goat cheese both are a rich source of calcium, phosphorus and proteins. All these nutrients. All these nutrients have been proven to promote bone health and teeth health. 

In addition to this both feta and goat cheese are rich in beneficial bacteria called probiotics. The probiotics aid overall oral health by keeping away the bad bacteria. 

Which is More Digestion Friendly: Feta or Goat Cheese?

Feta and goat cheese are listed among some of the most easily digestible cheese types. This is because they contain probiotics or good bacteria that aid many digestive issues.

One thing to be careful here is feta cheese vs goat cheese lactose. Since feta is not a ripened cheese, it does contain lactose. The quantity of lactose in goat cheese varies with its type. Hard, aged goat cheeses tend to have very low lactose levels.

Which Can Be Put To More Uses: Feta or Goat Cheese?

Goat cheese is comparatively more versatile than feta cheese because of its milder flavour and types. Feta is generally used in Greek dishes and salads. It can also be used in a variety of dishes including sandwiches, omelletes and can be eaten grilled.

Goat cheese is used as a table cheese served with fruits or can be added to a number of dishes.It can be used in grilling, baking and as a topping. If you are wondering feta cheese vs goat cheese for salads, my personal favourite is feta.

Feta Vs Goat Cheese: Longer Shelf Life?

The shelf life of feta cheese is lower than goat cheese. Once opened, it can be kept in the refrigerator for up to 2 weeks if stored properly. Feta can dry out quickly in the refrigerator and thus need to be kept in brine or lightly salted milk.

The shelf life of goat cheese differs according to its type. Fresh goat cheese should be consumed within a week while aged versions can last in the refrigerator for more than a month.

Choosing between feta cheese and goat cheese thus depends on your needs and requirements. If weight loss is your goal, feta cheese is a better option. If you wish to limit your carb, sodium intake, and want a higher protein amount, goat cheese is better. 

I would love to know how you use feta and goat cheese at home. Let me know in the comment section below.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.