Patrick Oconnell
Feta cheese is a soft white cheese with a characteristic salty and acidic taste. It is traditionally made using sheep's milk or a mixture of sheep's and goat's milk. Feta cheese has a high fat content, ranging from 6% to 25%, and is also a good source of protein and calcium. The cheese is ripened in brine, giving it a salty taste and crumbly texture. Some varieties of feta cheese are made with tapioca starch and lecithin as fat mimetics to reduce the fat content and improve texture and flavour. Feta cheese is relatively low in lactose compared to other cheeses, but it is important to note that it is still not suitable for individuals with severe lactose intolerance.
| Characteristics | Values |
|---|---|
| Starch content | 0 g |
| Carbohydrates | 1.1 g |
| Calories | 75 |
| Fat | 6.1 g |
| Protein | 4 g |
| Sodium | 312 mg |
| Lactose | High |
| Phosphorus | High |
| Calcium | High |
| Conjugated linoleic acid (CLA) | 1.9% |
| Probiotics | Lactobacillus plantarum |
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What You'll Learn
Feta cheese is not high in starch or carbs
Feta cheese is a soft white cheese with a salty and tangy flavour, typically made from sheep's milk or a mix of sheep's and goat's milk. It is a good source of nutrients, including calcium, phosphorus, and protein, which have been linked to improved bone health.
However, feta cheese is not high in starch or carbohydrates. According to Carb Manager, one ounce (28.35 grams) of feta cheese contains 1.1 grams of total carbs and 1.1 grams of net carbs. It is important to note that the carb content in feta cheese is relatively low compared to other types of cheese.
While feta cheese is a good source of certain nutrients, it does have some potential drawbacks. It is high in sodium, with 312 milligrams in a one-ounce serving, contributing to about 13% of the Recommended Daily Intake (RDI). Additionally, as an unripened cheese, feta has a higher lactose content than some other cheeses, making it unsuitable for people with lactose intolerance or allergies.
Furthermore, soft cheeses like feta, especially when made with unpasteurized milk, carry a higher risk of bacterial contamination, including Listeria. For this reason, pregnant women are advised to avoid consuming unpasteurized feta cheese.
While feta cheese may not be high in starch or carbs, it is important to consider its nutritional profile and potential health risks before including it in your diet.
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It is, however, high in fat
Feta cheese is a soft white cheese with a salty, tangy flavour. It is typically made from sheep's milk or a mix of sheep's and goat's milk. It is known to be a good source of calcium, phosphorus, and protein, all of which are beneficial for bone health. Feta cheese also contains probiotics and fatty acids, which have anti-inflammatory effects and can help improve body composition.
However, it is important to note that feta cheese is high in fat. The fat content of feta cheese can vary, ranging from 9% to 25% fat. The variation in fat content is due to the type of milk used and the specific feta cheese variety. For example, feta cheese made with sheep's milk tends to have a higher fat content than those made with cow's or goat's milk. Additionally, low-fat and reduced-fat versions of feta cheese are available, which typically have a fat content ranging from 9% to 16%.
The high fat content of feta cheese is a concern for individuals watching their cholesterol intake. While feta cheese does contain cholesterol, it is not excessively high. However, it should still be consumed in moderation by those mindful of their cholesterol levels. The American Heart Association recommends limiting saturated fat intake to less than 10% of daily calories, which equates to about 13 grams per day based on a 2,000-calorie diet. An ounce of feta cheese provides about 4 grams of saturated fat, contributing significantly to the recommended daily intake.
The fat content of feta cheese also has implications for individuals with specific dietary restrictions or preferences. For example, those following a Paleo diet, which traditionally excludes dairy products, may choose to incorporate high-quality, grass-fed feta cheese into their diet as it can offer good fats. However, it is important to note that feta cheese is generally not considered a low-fat food. Individuals aiming for a lower-fat diet may need to consider the amount of feta cheese they consume or opt for low-fat varieties, recognising that fat plays a significant role in the flavour, texture, and appearance of the cheese.
In summary, while feta cheese offers various nutritional benefits, it is important to be mindful of its high fat content. The fat content can vary depending on the type of milk used and the specific variety of feta cheese. Individuals watching their cholesterol levels or following specific diets, such as a Paleo diet or a low-fat diet, should consider the amount of feta cheese they consume and opt for low-fat varieties if necessary.
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Feta is a good source of protein
Feta cheese is a good source of protein. Protein is essential for maintaining and building body tissues, and feta provides a good amount of this valuable macronutrient. In fact, feta cheese contains around 4 grams of protein per ounce, contributing to a substantial 21% of its total macronutrient composition.
Feta is a soft white cheese with a salty, tangy flavour, traditionally made from sheep's milk or a mixture of sheep's and goat's milk. It is ripened in brine, which gives it its distinctive taste and texture. While feta is a good source of protein, it is also high in sodium, with a 1-ounce serving contributing to about 13% of the recommended daily intake.
In addition to its protein content, feta cheese offers other nutritional benefits. It is a good source of calcium and phosphorus, which are important for bone health. Feta also contains probiotics, which are beneficial bacteria that promote gut health and support the immune system. Furthermore, feta has a fatty acid known as conjugated linoleic acid (CLA), which has been linked to improved body composition and potential health benefits such as diabetes prevention and anti-cancer effects.
However, it is important to note that feta cheese made with unpasteurized milk may carry Listeria bacteria, which can be harmful to pregnant women and those with weakened immune systems. Additionally, feta has a high sodium and lactose content, which may be a concern for individuals with salt sensitivity or lactose intolerance.
Overall, feta cheese is a valuable source of protein and offers various nutritional benefits, but it should be consumed in moderation as part of a balanced diet to avoid potential health risks associated with excessive sodium, lactose, or fat intake.
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It has a salty, tangy flavour
Feta cheese is a soft white cheese with a fat content ranging from 9 to 25 per cent. It is ripened in brine, giving it a characteristic salty and tangy flavour. The cheese is traditionally made using sheep's milk or a mixture of sheep's and goat's milk, which also contributes to its flavour.
Feta cheese has a high sodium content due to the addition of salt during the cheese-making process and the subsequent brining of the cheese block. This process involves submerging the cheese in a brine solution containing up to 7% salt. As a result, feta cheese contains 312 mg of sodium per 1-ounce (28-gram) serving, contributing to 13% of the Recommended Daily Intake (RDI).
The salty flavour of feta cheese can be attributed to the brining process, where the cheese is aged in a saltwater brine for several weeks at room temperature. This brining process also contributes to the firm and crumbly texture of the cheese, with a slight graininess.
While feta cheese is known for its salty and tangy flavour, some variations have been created to cater to consumers' preferences for reduced-fat products. These reduced-fat versions of feta cheese often use modified tapioca starch and lecithin as fat mimetics. While these modified starches improve the flavour, texture, and overall acceptability of reduced-fat feta cheeses, they may introduce foreign flavours described as soapy or petroleum-like.
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Feta cheese is relatively low in lactose
Feta cheese is a soft white cheese with a salty and tangy flavour. It is typically made from sheep's milk or a mixture of sheep's and goat's milk. It is a good source of nutrients, including calcium, phosphorus, and protein. However, it has a high sodium content due to the addition of salt during the cheese-making process and the subsequent storage in brine.
While feta cheese is known for its relatively high lactose content, it is important to note that it is still considered a low-lactose food. Lactose is a sugar found in milk, and the amount of lactose in cheese can vary depending on the type of cheese and the milk used. Unripened cheeses, such as feta, tend to have higher levels of lactose compared to aged cheeses.
The lactose content of feta cheese is influenced by the type of milk used in its production. Traditional feta cheese is made using sheep's milk or a combination of sheep's and goat's milk. These types of milk naturally contain lower levels of lactose compared to cow's milk, which is commonly used in other types of cheese.
Additionally, the process of making feta cheese involves adding bacteria to the milk, which helps to break down some of the lactose. This means that while feta cheese does contain lactose, the amount present may be lower than other dairy products due to the breakdown of lactose during fermentation.
Overall, while feta cheese is relatively low in lactose compared to other dairy products, it is important to note that it still contains some lactose. Individuals with lactose intolerance or allergies should consider their tolerance levels and consume feta cheese in moderation or avoid it altogether. Rinsing the cheese with water before consumption can also help reduce the lactose and salt content.
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Frequently asked questions
Feta cheese does not naturally contain starch, but some varieties are made with tapioca starch and lecithin as fat mimetics.
A fat mimetic is a substance that imitates the properties of fat, such as texture and mouthfeel.
The addition of starch to feta cheese is a way to reduce the fat content while maintaining the texture and flavour that consumers expect.
The nutritional value of starch-containing feta cheese differs from that of regular feta cheese. While it has higher moisture content and less protein, it also has improved flavour and texture.
