Kamil Perry
Feta cheese is a popular ingredient in many dishes, but how many calories does it contain? Well, 100 grams of feta cheese contains approximately 264 calories, with a macronutrient breakdown of 6% carbs, 72% fat, and 21% protein. This calorie density is considered relatively high, and for those watching their weight, it may be helpful to know that a food diary is a successful tool for weight loss.
| Characteristics | Values |
|---|---|
| Calories | 264 |
| Macronutrient Breakdown | 6% carbs, 72% fat, 21% protein |
| Other | Fibre, vitamins, proteins and essential fats |
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What You'll Learn
Feta cheese contains 264 calories per 100g
Feta cheese is a powerhouse of fibre, vitamins, proteins, and essential fats. It contains 264 calories per 100 grams, with a macronutrient breakdown of 6% carbs, 72% fat, and 21% protein. This calorie density is relatively high, so it is a good option for those on a keto diet. Feta is a versatile cheese that can be used in salads, pastas, pizzas, and dips.
When it comes to calorie content, feta cheese is quite high in calories compared to some other cheeses. For example, a harder cheese like cheddar has around 405 calories per 100 grams, while a softer cheese like mozzarella has about 256 calories per 100 grams. However, the calorie content of cheese can vary depending on the brand and the specific type of feta.
The high-calorie density of feta cheese is mainly due to its high fat and protein content. Fat is a dense source of calories, providing 9 calories per gram, while protein provides 4 calories per gram. Carbs, on the other hand, only provide 4 calories per gram, which is why the carb content contributes less to the overall calorie count.
It's important to note that while feta cheese has a high-calorie density, it also offers nutritional benefits. As previously mentioned, it is a good source of protein, which can help promote muscle growth and repair. Feta cheese also contains essential fats, which are necessary for maintaining a healthy body. These fats can help support brain and heart health, as well as provide a feeling of fullness due to their slower digestion.
When incorporating feta cheese into your diet, it's important to do so in moderation. While it offers nutritional benefits, it is also high in sodium, which can negatively impact those with high blood pressure. Additionally, the high-fat content can be detrimental to those with high cholesterol levels. Balancing your feta intake with other low-calorie foods, such as leafy greens, can help ensure you're getting the benefits without exceeding your daily calorie limits.
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72% fat, 6% carbs, and 21% protein
Feta cheese is a Greek cheese that is typically made from sheep's milk or a mixture of sheep and goat's milk. It is a good source of calcium, phosphorus, and protein, which are all essential for maintaining bone health. Feta cheese also contains beneficial bacteria, fatty acids, and vitamins A, K, and B.
In terms of its macronutrient composition, feta cheese is approximately 72% fat, 6% carbohydrates (carbs), and 21% protein. This means that out of the total calories in feta cheese, 72% come from fat, 6% from carbohydrates, and 21% from protein.
The high fat content in feta cheese is mainly comprised of saturated fat, with a one-ounce serving containing about 4-6 grams of fat, of which 4 grams are saturated. This amount of saturated fat represents about 21% of the recommended daily intake based on a 2,000-calorie diet. Despite this, feta cheese is considered lower in fat compared to other types of cheese, and low-fat varieties are also available.
The carbohydrate content in feta cheese is relatively low, with one ounce containing about 1.2 grams of carbs. This represents a small portion of the recommended daily value of carbs for adults, which is 130 grams. Therefore, feta cheese can be suitable for low-carb diets, such as the keto diet, which emphasizes fats and limits carbohydrates.
Protein makes up about 21% of the macronutrient composition of feta cheese. Each serving provides a decent amount of protein, contributing to the recommended daily intake.
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Fibre, vitamins, and essential fats
Feta cheese is a soft, white, brined cheese, typically made from sheep's or goat's milk. It is one of the oldest cheeses in the world and is known for its rich aroma and slightly sour taste. Feta is a good source of fibre, vitamins, and essential fats.
Fibre
Feta cheese does not contain any fibre.
Vitamins
Feta cheese is a good source of B vitamins, which support a healthy nervous system, skin, and energy production.
Essential Fats
Feta cheese contains saturated fats, which should be limited to less than 10% of your daily calorie intake. It also contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to improved body composition, including decreased fat mass and increased lean body mass. Studies have also shown that CLA may help prevent diabetes and has potential anti-cancer effects. Feta cheese made from sheep's milk has a higher concentration of CLA than that made from goat's milk or cow's milk.
In summary, feta cheese is a good source of B vitamins and essential fats, including CLA, which has been linked to several health benefits. However, it is important to consume feta cheese in moderation due to its high saturated fat content.
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Suitable for keto diets
Feta cheese is a great option for those on a keto diet. The keto diet is a very low-carb, high-fat diet with numerous health benefits, including weight loss, blood sugar management, and the potential to prevent cancers and neurodegenerative conditions. Feta cheese fits the bill with only 6% of its macronutrients coming from carbs, 72% from fat, and 21% from protein. To put that into perspective, 1 oz of feta cheese, which is about 28 grams, contains 75 calories and 1.5 grams of carbs.
Feta is made from goat's milk, which can be easier on the stomach for those who have trouble with cow's milk. It's a versatile cheese that can be used in many dishes, such as Greek-style burgers or Mediterranean-inspired salads.
When it comes to cheese, portion size is important, especially on the keto diet. A little goes a long way, and it's easy to overindulge. Feta is a great option for keto dieters because of its strong flavor. A small amount can add a lot of tastes to a dish without adding many carbs.
In addition to its flavor and nutritional benefits, feta is also a good source of calcium, which is important for bone health. It also contains conjugated linoleic acid (CLA), which is a type of fat that may have health benefits, including improved blood sugar control and reduced body fat.
Overall, feta cheese is a delicious and nutritious option for those on a keto diet. Its low-carb, high-fat profile fits perfectly within the keto guidelines, and its strong flavor and versatility make it a great addition to many dishes.
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High-calorie density
Calorie density is a measure of how many calories are in a given weight of food, usually expressed as calories per 100 grams. Feta cheese, which has 264 calories per 100 grams, is an example of a food with high-calorie density.
Foods with high-calorie density have a large number of calories in a small weight of that food. This means that a person can only consume a small portion of a high-calorie-dense food for the same number of calories that they would get from a larger portion of a low-calorie-dense food. For example, vegetables are low in calorie density, while fat and oil are high in calorie density. So, a person could eat a large salad until they are comfortably full, whereas they would have to limit themselves to a small amount of avocado or oil to keep the calories down.
High-calorie-dense foods are not necessarily unhealthy. Some high-calorie options, such as avocado, nuts, seeds, and red meat, are also dense in nutrients. However, many high-calorie-dense foods are highly processed, high in fat, and low in nutrients such as vitamins and minerals. These less nutritious, high-calorie foods include cakes, biscuits, and fried foods.
To manage their weight, a person may choose to eat foods with lower calorie density, so that they can eat their usual amount of food, or more, while reducing their calorie intake. Eating more low-calorie-dense foods, such as fruits, vegetables, and whole grains, also means eating more nutrient-dense foods.
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Frequently asked questions
There are 264 calories in 100 gm of feta cheese.
Feta cheese is composed of 6% carbs, 72% fat, and 21% protein.
Yes, feta cheese has a relatively high calorie density.
There are 75 calories in 1 oz of feta cheese.
The calorie content of cheese can vary depending on the type, but generally, feta cheese is considered to have a relatively high calorie density.
