When can babies eat Feta Cheese?
From 6 months
Start with: Mashed and smooth (after soaking).
Feta is a tangy, crumbly cheese traditionally made from sheep and goat's milk. It is rich in calcium and B vitamins. However, because it is cured in brine, it has a very high sodium content. For babies, it must be introduced in small amounts and prepared specifically to reduce salt. Always ensure the Feta is made from pasteurized milk.
How to serve Feta Cheese, by age
- 6mo
From 6 months: Mashed and smooth (after soaking).
Not recommended as a primary food. If used, soak a small piece in fresh water for 24 hours (changing the water periodically) to remove salt. Mash a tiny amount of the soaked Feta into a mild vegetable puree like sweet potato or pumpkin. The tanginess of Feta can help expand a baby's palate.
- 9mo
From 9 months: Soft, grainy crumbles.
Offer small, soaked crumbles mixed into soft dishes like spinach or omelets. Feta does not melt like other cheeses; it stays in small grains. This texture is good for the pincer grasp, but ensure the pieces are very small and the cheese has been soaked to reduce sodium levels. Limit serving to once a week.
- 12mo
From 12 months: Firm crumbles.
Toddlers can enjoy small amounts of Feta in salads or pasta. While their kidneys are more developed, Feta is still very salty. Continue to rinse it under cold water before serving. Pair it with water-rich vegetables like cucumber or watermelon to balance the salt intake.
Choking risk & safe preparation
Moderate choking risk
Feta can be dry and crumbly, which may lead to coughing or gagging if a baby inhales small dry particles. Always mix Feta crumbles with a moist food (like oil, yogurt, or vegetable mash) to ensure it is safe to swallow.
Allergen information
This is one of the common childhood allergens. Introduce it on its own and watch for a reaction before mixing it with new foods.
Contains or relates to these allergens:
- Milk
Nutrition & benefits
Feta provides a significant boost of Calcium (493mg) and Vitamin B12. Because it is often made from sheep/goat milk, the fat molecules are smaller and sometimes easier to digest for children sensitive to cow's milk protein (though it is still dairy).
- Bone Health
Per 100 g
- Energy
- 265kcal
- Protein
- 14.2g
- Fat
- 21.5g
- Fiber
- 0g
- Iron
- 0.7mg
- Vitamin C
- 0mg
See all nutrients (25)
Macronutrients
- Energy
- 265 kcal
- Protein
- 14.2 g
- Carbohydrates
- 3.9 g
- Fat
- 21.5 g
Key Minerals
- Iron
- 0.7 mg
- Calcium
- 493 mg
- Zinc
- 2.9 mg
- Sodium
- 1139 mg
- Potassium
- 62 mg
- Magnesium
- 19 mg
- Phosphorus
- 337 mg
- Selenium
- 15 mcg
- Copper
- < 0.1 mg
- Manganese
- < 0.1 mg
Vitamins
- Vitamin A
- 125 mcg
- Vitamin C
- 0 mg
- Vitamin D
- 0.4 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 1.7 mcg
- Vitamin E
- 0.2 mg
- Vitamin K
- 1.8 mcg
- Folate
- 32 mcg
- Thiamin (B1)
- 0.1 mg
- Choline
- 15.4 mg
Other
- Fiber
- 0 g
Source: USDA FoodData Central
Pairs well with
Recipes with Feta Cheese
Frequently asked
Can babies have Feta made from raw milk?
Absolutely not. Raw milk Feta can harbor Listeria, which is extremely dangerous for infants. Always check the label to ensure the cheese is clearly marked as 'Pasteurized.'
How do I remove the salt from Feta?
The best way is to submerge the piece of Feta in a bowl of cold, fresh water for at least 4 to 24 hours before serving. This process leaches the salt out into the water. Pat it dry before crumbling it for your baby.
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