Feta cheese is a nutritious choice, offering probiotics, calcium, and protein while being lower in calories than aged cheeses like cheddar or parmesan. However, its high sodium and saturated fat content mean portion control is key. Here’s a quick guide to popular Australian feta brands and how they compare:

• Lemnos Fetta: Classic flavour, high salt content, good for cooking.
• Meredith Dairy Marinated Feta: Creamy texture, infused with herbs and olive oil, ideal for fresh dishes.
• Barambah Organics Feta: Organic, low-carb, high-protein, health-conscious choice.
• Yarra Valley Dairy Persian Feta: Soft, creamy, marinated with herbs, great for gourmet meals.
• Woolworths Greek Style Fetta: Budget-friendly, cow’s milk-based, versatile for salads and cooking.

Quick comparison

Feta is versatile and pairs well with vegetables and grains or as a topping for salads. Choose based on your dietary preferences and budget, and remember to watch your portions. Tools like 

Vively CGM can also offer personalised insights into how your body responds to foods like feta cheese, helping you make choices that support your health goals.

1. Lemnos Fetta

Lemnos Fetta offers a classic flavour while providing essential nutrients. Standard composition studies reveal the following nutritional values per 3.5 oz (100g):

One thing to note: Lemnos Fetta, like most feta, has a relatively high salt content (up to 5%). This makes portion control especially important, particularly for those monitoring their blood pressure.

Thanks to its calcium-rich composition, a serving size of 20–100 g can provide a good dose of calcium without piling on too many calories. However, keep in mind that the saturated fat can quickly add up if consumed in large quantities. Sticking to a 1-ounce (28 g) serving is a practical way to enjoy it while staying within daily limits.

This feta also contains probiotics, which may help with digestion. Plus, its relatively lower fat content makes it a good option for those managing metabolic health or blood sugar levels.

Lemnos Fetta’s nutritional strengths make it a solid benchmark for comparing other Australian feta brands.

Looking to boost your metabolic health? Explore our guide on 7 ways CGM can improve your metabolic health.

2. Meredith Dairy Marinated Feta

Meredith Dairy Marinated Feta is infused with herbs, garlic, and extra virgin olive oil, giving it a tangy flavour and creamy texture.

The olive oil not only adds a savoury touch but also contains monounsaturated fats and antioxidants. Don’t toss the leftover marinade – it’s perfect for drizzling over dishes or mixing into dressings.

For a balanced meal, pair this feta with vegetables or whole grains.

To keep it fresh, store the cheese in its original marinade, refrigerated, and use it within a few weeks of opening. These simple tips make it a standout choice in our comparison.

3. Barambah Organics Feta

Barambah Organics Feta is a certified organic cheese crafted from organic milk with minimal processing. Packaged as a 250g block, it’s marinated in a mix of organic sunflower oil and extra virgin olive oil, giving it a creamy texture and bold flavour.

The ingredient list is refreshingly simple – organic milk, salt, vegetarian rennet, and cultures – free from preservatives, GMOs, and pesticides.

Here's the nutritional breakdown for a 50g serving:

This feta stands out for its very low carbohydrate content (about 0.3g per 100g), making it a smart choice for those watching their blood sugar levels. It also provides 18g of protein per 100g, which can help keep you feeling full, while the calcium supports daily nutritional needs. The marinade doesn’t just enhance the flavour; it adds healthy fats from the organic oils, making it a flavourful addition to salads or Mediterranean recipes.

To keep it fresh, store the feta submerged in its marinade in the refrigerator. The 250g block offers plenty for regular use, and its organic ingredients make it a nutritious option for those focusing on metabolic health.

Want to understand more about how fats affect glucose? Read our guide on the impact of fats on blood sugar.

4. Yarra Valley Dairy Persian Feta

Yarra Valley Dairy Persian Feta stands out with its soft, creamy texture, offering a fresh twist on feta compared to the usual crumbly types. Made from cow's milk instead of the more common sheep or goat milk, this Australian cheese brings a buttery richness balanced by a signature salty tang.

It comes in two sizes: a 500g option marinated with garlic, rosemary, and oil, and a 350g version featuring thyme, garlic, peppercorns, and oil.

These marinades not only boost the flavor but also add herb-infused layers that pair perfectly with the cheese's creamy texture.

While specific nutritional details aren't widely available, the cow's milk base provides calcium and protein, while the oil marinade contributes healthy fats. This makes it a flavourful choice that can fit into balanced eating habits. However, those watching their fat intake should be mindful of portion sizes.

This feta's creamy texture and herbaceous flavour make it versatile. Spread it on crackers or bread, toss it into salads or roasted vegetables, or use the infused oil as a dressing. For best results, store the cheese submerged in its marinade in an airtight container in the refrigerator.

Curious about other cheese comparisons? Check out our guide on tasty cheese vs. cheddar cheese and their health benefits.

5. Woolworths Greek Style Fetta

Woolworths Greek Style Fetta offers a more affordable option for feta lovers. Unlike traditional Greek feta, which is typically made from sheep's or goat's milk, this version is crafted from cow's milk, giving it a distinct flavour.

Nutritional profile (per 1 oz/30 g serving):

• Carbohydrates: <0.3 g
• Sodium: 303 mg
• Smooth and creamy texture
• Made from cow's milk; great for salads and cooking

Its minimal carbohydrate content can be helpful for managing blood sugar, but the relatively high sodium means portion control is a good idea. These factors make it a versatile choice, though not without some trade-offs.

Consumer opinions vary. One reviewer, Bold Eagle, appreciated its moderate saltiness for salad cubes, while another found it overly salty and lacking flavour.

Priced at around $7.50 per kilogram (or about $3.40 per pound), this cheese is a cost-effective choice. Its smooth, creamy texture works well in salads and warm dishes, though it may not have the depth of flavor found in traditional Greek feta. To keep it fresh, store it in brine or a marinade.

Brand comparison

Here's a breakdown of how five popular Australian feta brands stack up across key nutritional details, taste profiles, and price points:

This table highlights the unique characteristics of each brand, making it easier to decide based on your preferences and needs. With prices ranging from $3.40 to $12.50 per pound, the differences in production methods, milk types, and overall brand focus are clear.

Whether you're looking for a budget-friendly option, a creamy texture, or organic ingredients, there's something here for every feta fan.

Recommendations

Choose the right feta based on your needs and lifestyle:

For health-focused choices,
Barambah Organics Feta offers 5.3g of protein and just 1.56g of carbohydrates per serving. It's a great option for managing blood sugar levels.

‍For budget-friendly options,
Aldi's Emporium Selection Greek Style Fetta costs only $4.99 for 200g (7.05 oz), giving you quality without straining your wallet.

Looking to add feta to your meals? Here are some ideas:

Feta is naturally rich in probiotics, protein, calcium, and B vitamins. Pair it with fibre-rich vegetables like beets and tomatoes – their sweetness complements feta's saltiness perfectly.

Tracking cheese’s impact on blood sugar with Vively CGM

Different cheeses can affect your body in different ways. With Vively’s CGM (Continuous Glucose Monitoring) program, you can track in real time how feta and cheddar influence your glucose levels. This gives you personal insights into how your body reacts--beyond what nutrition labels can tell you.

In the chart above, both cheeses produced relatively stable glucose responses, with feta at 5.3 mmol/L and cheddar at 5.5 mmol/L. While the difference is modest, knowing how your body personally responds helps you make choices that align with your health and nutrition goals.

With Vively, you can:

• See how your favourite foods affect your glucose
• Receive personalised feedback and insights
• Access expert guidance from dietitians
• Build habits that support steadier blood sugar and overall health

Vively helps you enjoy your favourite foods with more clarity and confidence about how they fit into your health journey.