Bushra Griffith
Feta cheese is a popular ingredient in many dishes, but how many calories does it contain? When considering a 1/4 cup serving of feta cheese, the calorie count varies across brands. For instance, Athenos Traditional Crumbled Feta Cheese contains 70 calories per 1/4 cup, while First Street - Crumbled Feta Cheese has 80 calories in the same serving size. These calorie counts contribute to the daily value (DV) of nutrients in one's diet.
| Characteristics | Values |
|---|---|
| Calories | 80 |
| Macronutrient breakdown | 10% carbs, 69% fat, 21% protein |
| Calorie density | 286 Calories per 100g |
| Water content | 57.1% |
| Protein content | 14.3% |
| Carb content | 7.1% |
| Fat content | 21.4% |
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Calories: 70-80 per 1/4 cup
Feta cheese is a delicious addition to many dishes, but how does it fit into a calorie-controlled diet? Well, there are approximately 70-80 calories in a 1/4 cup of feta cheese. This calorie count can vary slightly depending on the brand of feta cheese and the specific product. For example, Athenos Traditional Crumbled Feta Cheese has 70 calories per 1/4 cup, while First Street Crumbled Feta Cheese has 80 calories in the same serving size.
When considering the calorie content of feta cheese, it's important to remember that it is a nutrient-dense food. Feta cheese provides a good amount of protein and calcium, which can support muscle health and bone strength, respectively. Additionally, the fat content in feta cheese can help with the absorption of certain vitamins and promote satiety, making it a satisfying addition to meals.
However, it's worth noting that feta cheese can also be high in sodium, which can be a concern for those monitoring their salt intake. The type of milk used to make the feta can influence its nutritional profile, with sheep's milk feta typically having a higher calorie, fat, and protein content than goat's or cow's milk varieties.
When incorporating feta cheese into your diet, it's beneficial to practice portion control and balance it with other nutritious foods. Combining feta with vegetables, whole grains, or lean proteins can create a well-rounded and flavorful meal. Additionally, using feta as a garnish or flavor enhancer can add a salty, creamy kick to your dishes without overwhelming the other ingredients.
In conclusion, feta cheese offers a range of 70-80 calories per 1/4 cup, depending on the brand and specific product. While it contributes calories, it also provides valuable nutrients, making it a worthwhile addition to a balanced diet when consumed in moderation. Remember to check the nutritional label of your chosen feta cheese product to make an informed decision about its role in your diet and overall health goals.
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Protein: 14.3%
A 1/4 cup serving of feta cheese contains 14.3% protein. This equates to 5.7g of protein per serving. As a percentage of total calories, this is relatively high and indicates that feta cheese is a good source of protein.
Protein is an essential macronutrient, crucial for various bodily functions. It is made up of amino acids, which are often referred to as the 'building blocks' of the body. These amino acids are vital for building and repairing muscle tissue, producing hormones and enzymes, and boosting immune function.
The recommended daily intake of protein varies depending on age, sex, and activity level. On average, it is recommended that an adult female should consume 46g of protein per day, while an adult male should consume 56g. However, this can increase to as much as 120-180g for athletes or those engaging in regular intense exercise.
Feta cheese, with its high protein content, can help contribute to these daily requirements. When paired with other high-protein foods such as lean meats, eggs, dairy, legumes, and nuts, it can help individuals meet their protein needs and support overall health and well-being.
It is worth noting that while feta cheese provides a good amount of protein, it also has a high percentage of fat, with 69-70% of its calories coming from fat. Therefore, while incorporating feta cheese into a balanced diet can be beneficial for protein intake, it should be consumed in moderation as part of a wider nutritional plan.
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Carbs: 7.1%
A 1/4 cup serving of feta cheese contains 7.1% carbohydrates, or carbs. This equates to 10% of the calories in the serving coming from carbs. Feta cheese is relatively high in fat, with 69-70% of calories coming from fat, and moderately high in protein, with 20-21% of calories derived from protein.
Carbohydrates are one of the three main macronutrients, the others being protein and fat. They are a crucial source of energy for the body and are essential for the proper functioning of the brain, muscles, and organs. Carbs are typically broken down into three categories: sugars, starches, and fibre. Sugars and starches are further broken down into a simple sugar called glucose, which the body uses for energy. Fibre, on the other hand, cannot be digested and instead helps maintain a healthy digestive system and lowers the risk of certain diseases.
The recommended daily intake of carbohydrates is 45-65% of total calories consumed. This varies depending on a person's age, gender, and activity level. For example, a sedentary person may require fewer carbohydrates than an athlete or a very active individual. Additionally, the type of carbohydrate consumed is important. Simple carbohydrates, such as sugar and white flour, are quickly digested and can cause spikes in blood sugar levels. Complex carbohydrates, found in whole grains, legumes, and vegetables, are digested more slowly and provide a more sustained source of energy.
Feta cheese, being relatively low in carbs, can be part of a low-carbohydrate diet. Such diets are often recommended for weight loss, improving blood sugar control, and reducing the risk of certain diseases. However, it is important to note that low-carb diets may not be suitable for everyone and individual needs may vary. It is always advisable to consult a healthcare professional or registered dietitian before starting any new diet.
In summary, a 1/4 cup serving of feta cheese contributes a small amount of carbohydrates to one's diet, with 7.1% carbs and 10% of calories from carbs. While feta cheese may be suitable for low-carb diets, it is also high in fat and should be consumed in moderation as part of a balanced and individualized diet plan.
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Fat: 21.4%
A 1/4 cup serving of feta cheese contains 21.4% fat. This equates to 70% of the calorie composition of feta cheese, with the remaining calories derived from protein and carbohydrates. Feta cheese has a relatively high-calorie density, with 286 calories per 100g. As a result, a 1/4 cup serving contains 80 calories, of which 16.8 calories are derived from fat.
Fat is a type of nutrient that is essential for the body. It is a source of energy and helps the body absorb certain vitamins, such as vitamins A, D, E, and K, which are fat-soluble. These vitamins are important for maintaining healthy skin, bones, and eyesight, among other functions.
However, it is important to note that not all types of fat are the same. There are different types of fatty acids, such as saturated and unsaturated fats, which have different effects on the body. For example, saturated fats are typically solid at room temperature and are associated with an increased risk of high cholesterol and heart disease when consumed in excess. On the other hand, unsaturated fats are typically liquid at room temperature and are considered healthier, as they can help lower cholesterol levels and reduce the risk of heart disease.
The type of fat found in feta cheese is primarily composed of saturated fat. While saturated fat can be part of a healthy diet when consumed in moderation, it is generally recommended to limit the intake of saturated fat to no more than 10% of total calories consumed. This is because consuming large amounts of saturated fat can increase the risk of high cholesterol and heart disease over time.
Therefore, while feta cheese can be a tasty and nutritious part of a meal, it is important to be mindful of the fat content, especially when consuming other foods high in saturated fat. Balancing the intake of feta cheese with a variety of other nutritious foods, such as fruits, vegetables, lean proteins, and healthy fats, can help ensure a well-rounded and healthy diet.
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Water content: 57.1%
Feta cheese is a delicious addition to many dishes, and its nutritional content is an important consideration for health-conscious consumers. When examining the nutritional value of a food item, it is essential to look beyond calories and consider the broader picture of macronutrients and water content.
Water plays a vital role in the body's functioning, and consuming adequate water is essential for maintaining optimal health. Interestingly, not all water intake needs to come from drinking water, as many foods also contribute to our daily water intake.
The water content in feta cheese is a notable aspect that influences its overall nutritional profile. With a water percentage of 57.1%, feta cheese provides a considerable amount of water to the body. This moisture content not only contributes to hydration but also impacts the texture and consistency of the cheese.
The presence of water in feta cheese affects its sensory attributes, such as mouthfeel and creaminess. It also plays a role in the cheese's functionality, influencing factors like spreadability and meltability. Additionally, the water content can impact the shelf life and stability of the cheese.
While the water content in feta cheese is significant, it is important to remember that this moisture is naturally occurring and intrinsic to the cheese-making process. This high water content in feta cheese contributes to its overall nutritional profile, which also includes a notable presence of protein, carbohydrates, and fat.
In conclusion, when considering the nutritional aspects of feta cheese, the water content of 57.1% is a key factor. This moisture content contributes not only to the nutritional value but also to the sensory experience and functional properties of the cheese. Understanding the water content in feta cheese helps provide a more comprehensive perspective on its nutritional characteristics and its role in our diets.
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Frequently asked questions
There are approximately 80 calories in 1/4 cup of crumbled feta cheese.
The macronutrient breakdown is approximately 10% carbs, 69-70% fat, and 20-21% protein.
Yes, this is considered a relatively high-calorie density for a 1/4 cup serving, with approximately 286 calories per 100g.
Feta cheese is relatively high in calories compared to some other cheeses. For example, a harder cheese like cheddar has approximately 400 calories per 100g, while a softer cheese like mozzarella has approximately 280 calories per 100g.
