Kamil Perry
Feta cheese is a Greek cheese made from sheep's milk or a mixture of sheep's and goat's milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. Feta cheese offers good amounts of calcium, protein, and essential vitamins but is also high in sodium and saturated fat. One ounce of feta cheese contains about 5 grams of protein, 5 grams of fat, and 2 grams of carbohydrates. This means that feta cheese does contain carbs, but in moderation.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1 ounce contains 2 grams or 1.1 grams |
| Protein | 1 ounce contains 5 grams or 4 grams |
| Fat | 1 ounce contains 5 grams or 6.1 grams |
| Calories | 1 ounce contains 75 calories |
| Vitamins | Contains several B vitamins |
| Calcium | Contains more calcium than many other cheeses |
| Phosphorus | High levels of phosphorus |
| Sodium | High in sodium |
| Saturated Fat | High in saturated fat |
| Lactose | High in lactose |
Explore related products
What You'll Learn
Feta cheese nutritional value
Feta cheese is a soft, white, brined cheese with a salty and crumbly texture. It is traditionally made from sheep's and goat's milk, with the former making up at least 70% of the mixture. Feta cheese is a staple in Greek cuisine and the Mediterranean diet and offers several nutritional benefits.
Firstly, feta cheese is a good source of calcium, which is essential for muscle and nerve function, as well as strong and healthy bones and teeth. It also contains phosphorus, which, alongside calcium, can help support bone health. In addition, feta cheese is a good source of protein, which is important for muscle, skin, and blood health and can aid in maintaining bone density.
Feta cheese also contains conjugated linoleic acid (CLA), which may offer health benefits such as improved body composition and a potential reduction in the risk of diabetes and cancer. It is worth noting that the CLA content of feta cheese decreases during processing and storage, but the use of bacterial cultures in its production may help increase CLA concentration.
In terms of its fat and calorie content, feta cheese is relatively low in both when compared to aged cheeses like cheddar or parmesan. Specifically, one ounce (28 grams) of feta contains 74 calories and 6 grams of fat, while the same amount of cheddar or parmesan contains more than 110 calories and 7 grams of fat. Feta cheese also contains vitamins A and K, folate, pantothenic acid, iron, and magnesium.
However, it is important to note that feta cheese has a higher sodium and lactose content than some other cheeses. It may not be suitable for people with lactose intolerance or those who are allergic to lactose. Additionally, feta cheese made with unpasteurized milk may carry a higher risk of Listeria bacteria contamination and is generally not recommended for pregnant women.
Cheese Curds: Carb Content and Nutritional Facts
You may want to see also
Feta's health benefits
Feta cheese is a traditional Greek cheese made from sheep's and/or goat's milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. While it should be consumed in moderation due to its high sodium content, feta cheese offers several health benefits.
Firstly, feta cheese is a good source of essential vitamins and minerals. It contains high levels of calcium, which helps maintain healthy teeth and bones. Feta also has a significant amount of phosphorus, and consuming these two nutrients together has been linked to improved bone density and osteoporosis prevention. In addition, feta cheese is a good source of protein, which can help control blood sugar levels and lower the chances of developing diabetes.
Secondly, feta cheese contains beneficial bacteria known as probiotics, including Lactobacillus plantarum, which accounts for about 48% of its bacteria. These probiotics promote a healthy gut and support immune system function by protecting the intestinal tract from disease-causing bacteria such as E. coli and Salmonella. Test-tube studies have also shown that the bacteria in feta cheese can survive extreme conditions in the gut and provide anti-inflammatory benefits.
Thirdly, feta cheese contains a fatty acid called conjugated linoleic acid (CLA), which has been linked to improved body composition by decreasing fat mass and boosting lean body mass. CLA may also help lower the risk of diabetes and cancer. However, it is important to note that some studies have shown that CLA can negatively affect sugar metabolism and cholesterol levels.
Finally, feta cheese is a good source of B vitamins, including riboflavin and B12. Riboflavin offers antioxidant protection against ageing, migraines, and fatigue, while B12 boosts energy production and keeps blood cells healthy. Feta cheese also contains histidine and vitamin B6, which help boost immunity when combined.
Mozzarella Cheese and Carbohydrates: What You Need to Know
You may want to see also
Feta's potential drawbacks
Feta cheese is a traditional Greek cheese with a soft, crumbly texture, a salty flavour, and a slight tang. It is usually made from sheep's milk or a mixture of sheep's and goat's milk. While feta cheese has several health benefits, it also has some potential drawbacks.
Firstly, feta cheese is high in sodium and saturated fat. Excessive sodium intake can lead to increased blood pressure, which is a risk factor for cardiovascular diseases. Therefore, individuals with hypertension or those at risk for heart disease may need to limit their consumption of feta cheese or choose low-sodium alternatives. Additionally, the high saturated fat content of feta cheese can have adverse effects on blood cholesterol levels if consumed in excess. High cholesterol is another risk factor for heart disease, so consuming feta cheese in moderation is important to maintain a balanced diet.
Secondly, feta cheese has a higher lactose content compared to some other cheeses. Lactose is a sugar found in dairy products, and some individuals may have difficulty digesting it due to lactose intolerance. Symptoms of lactose intolerance can include abdominal pain, bloating, gas, and diarrhoea. Therefore, people with lactose intolerance should consider limiting their consumption of feta cheese or choose lactose-free alternatives to avoid these unpleasant gastrointestinal symptoms.
Thirdly, feta cheese made with unpasteurized milk may carry a higher risk of bacterial contamination, such as Listeria monocytogenes. This is especially important for pregnant women, who are typically advised to avoid consuming unpasteurized dairy products due to the potential risk of Listeria infection, which can have serious consequences for both the mother and the fetus. Listeria bacteria can cause listeriosis, which can lead to miscarriage, stillbirth, or severe infections in newborns. Therefore, pregnant individuals should opt for feta cheese made with pasteurized milk or consult their healthcare provider for guidance on safe cheese options during pregnancy.
Lastly, feta cheese has a relatively high-fat content, and while some of this includes beneficial conjugated linoleic acid (CLA), excessive fat intake can contribute to weight gain and obesity if not balanced with physical activity and a healthy lifestyle. Obesity is associated with various health risks, including type 2 diabetes, heart disease, and certain types of cancer. Therefore, while the CLA in feta cheese may offer some protective effects, maintaining a balanced diet that includes a variety of whole foods is crucial to mitigate potential health risks associated with high-fat diets.
Cheese Sticks: A Low-Carb Snack Option?
You may want to see also
Explore related products
Feta's uses in recipes
Feta cheese is a Greek brined white cheese made from sheep's milk or a mixture of sheep and goat's milk. It is soft, crumbly, and slightly grainy, with a tangy, salty, and mildly sour flavour. Feta is a versatile cheese that can be used in a variety of dishes, including:
Salads
Feta is commonly used in salads, such as a Greek salad with olives, tomatoes, and olive oil. It adds a tangy and salty flavour to the salad and goes well with aromatic herbs such as oregano.
Pastries
Feta is used in several pastries, notably the phyllo-based Greek dishes spanakopita ("spinach pie") and tyropita ("cheese pie").
Sandwiches and Omelettes
Feta can be added to sandwiches or omelettes, providing a creamy texture and a tangy flavour.
Soups
Feta is a wonderful addition to soups, adding a creamy texture and a salty flavour.
Pasta Dishes
Feta can be sprinkled on pasta dishes, such as flatbreads, to add a tangy and salty flavour.
Appetizers and Desserts
Feta is used in a variety of appetizers and desserts in Greek cuisine, ranging from savoury dishes to sweet treats.
Marinades and Salad Dressings
The brine from feta cheese can be used as a marinade for chicken, vegetables, or tofu, or added to grains and legumes. It also makes a great addition to salad dressings.
Cheese Crackers: Carb Content and Nutritional Facts
You may want to see also
Feta's origin and production
Feta is considered the national cheese of Greece, and it is now made in many parts of the world. The best versions adhere to the original ingredients and production methods.
Feta is a soft or semi-soft cheese, originally made exclusively from goat's or sheep's milk, but in modern times, it may also contain cow's milk. It is not cooked or pressed but is cured briefly in a brine solution that adds a salty flavour to the sharp tang of goat's or sheep's milk. In Homer's Odyssey, Polyphemus the Cyclops made sheep's milk cheese, which is considered a forerunner of feta, and dry-stored it in wicker racks. The name feta, meaning 'slice' in Italian, probably refers to the cheese being cut to pack it in barrels.
Feta has been a Protected Designation of Origin (PDO) product within the European Union since 2002. According to EU legislation, only cheeses produced in a traditional way in particular areas of Greece and made from sheep's milk or a mixture of sheep and goat's milk can be called feta. The milk used to prepare feta is collected seasonally and must have a fat content of at least 6%. It can be prepared from pasteurised or unpasteurised milk, but colourants, preservatives, lacto-proteins, casein salts, or condensed or powdered milk are never added. After being delivered to the dairy, the milk is coagulated and placed into moulds for straining. Once it has been removed from the moulds, it is sliced and the surface of the cheese is covered in a coarse-grained salt.
Similar white brined cheeses are made traditionally in the Balkans, Cyprus, around the Black Sea, and in West Asia. Over time, production expanded to countries including Denmark, France, Germany, Italy, the United Kingdom, and the United States, where the cheese is often made wholly or partly from cow's milk. In the US, most cheese sold as feta is made from cow's milk.
Dairy and Carbs: Milk and Cheese's Carb Content
You may want to see also
Frequently asked questions
Yes, feta cheese contains carbohydrates. One ounce of feta cheese contains 2 grams of carbohydrates.
Feta cheese is allowed on the keto diet, but it must meet the diet's guidelines. The keto diet is a low-carbohydrate and high-fat eating plan, with 5% to 10% carbs, 30% to 35% protein, and 55% to 60% fat.
Feta cheese offers good amounts of calcium, protein, and essential vitamins, including B vitamins. It also contains phosphorus and probiotics, which may aid in bone and gut health. However, feta cheese is high in sodium and saturated fat, so it should be consumed in moderation.
