Bushra Griffith
Feta cheese is a Greek staple, used in a variety of dishes, from appetisers to desserts. It is a soft, white, brined cheese, traditionally made from sheep and goat's milk. Feta is a good source of calcium, protein, and phosphorus, all of which promote bone health. It also contains B vitamins, vitamin A, and vitamin K. While feta is a low-calorie cheese, it has high amounts of sodium and saturated fat. An ounce (28 grams) of feta contains 74 calories, while an 8-ounce block of feta contains 592 calories.
| Characteristics | Values |
|---|---|
| Calories | 74 calories per ounce (28 grams) or 167 calories per block |
| Fat | 6 grams per ounce (28 grams) |
| Vitamins | A, K, B vitamins, folate |
| Minerals | Calcium, phosphorus, iron, magnesium |
| Other nutrients | Protein, conjugated linoleic acid (CLA), probiotics |
| Sodium content | High |
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What You'll Learn
Feta is a low-calorie cheese
Feta cheese is a low-calorie cheese that is native to Greece. It is traditionally made from sheep and goat's milk, although some varieties blend in cow's milk as well. Feta is a good source of essential vitamins and minerals, including B vitamins, calcium, phosphorus, and protein. These nutrients have been linked to various health benefits, such as improved bone density and a reduced risk of osteoporosis. Feta also contains a fatty acid known as conjugated linoleic acid (CLA), which has been shown in studies to help reduce body fat and improve body composition over the long term.
While feta cheese offers these nutritional benefits, it is important to consume it in moderation due to its high sodium and saturated fat content. Excessive sodium intake has been associated with high blood pressure and ongoing health issues like kidney disease, stroke, and heart disease. Additionally, saturated fats should be limited to less than 10% of your daily calorie intake.
Compared to other aged cheeses, feta is lower in both fat and calories. For example, while one ounce (28 grams) of cheddar or parmesan contains over 110 calories and 7 grams of fat, the same amount of feta has only 74 calories and 6 grams of fat. This makes feta a reasonable option to include in your diet in moderation.
Feta cheese is a soft, white, brined cheese with a tangy and sharp flavour when made with sheep's milk and a milder taste when combined with goat's milk. It is typically produced in blocks and has a firm texture, although it can crumble when cut. Feta is a staple of Greek cuisine and is used in a variety of dishes, ranging from appetizers to desserts.
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It's also low-fat
Feta cheese is a soft, white, brined cheese that originated in Greece. It is typically made from sheep's milk or a mix of sheep's and goat's milk, and has a tangy and sharp flavour. Feta is a good source of essential vitamins and minerals, including calcium, phosphorus, and protein, which are all important for bone health.
While feta cheese provides many health benefits, it also contains high amounts of sodium and saturated fat. However, feta is lower in fat than many other cheeses and is considered a reasonable option to eat in moderation. For example, feta has a lower fat content than aged cheeses like cheddar or parmesan. One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat.
Feta cheese is also a good source of B vitamins, which support a healthy nervous system, skin, and energy production. Additionally, feta contains a fatty acid known as conjugated linoleic acid (CLA), which has been shown to help reduce body fat and improve body composition in the long term. However, it is important to note that these studies are not consistent, and further testing is needed. Some studies have even shown that CLA can negatively affect sugar metabolism and cholesterol levels.
While feta cheese can be a healthy option, it is important to consider its sodium content, especially for those with certain health conditions. Excessive sodium in the diet has been linked to high blood pressure and ongoing health issues like kidney disease, stroke, and heart disease.
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Feta is a good source of calcium
Feta cheese is a soft, white, Greek cheese made from sheep and goat's milk. It is a low-calorie food, with one ounce (28 grams) containing 74 calories, which is lower than other aged cheeses such as cheddar or parmesan. Feta is a good source of calcium, with higher levels than many other types of cheese. Calcium is essential for maintaining healthy teeth and bones, and it also helps to control blood sugar levels.
Feta cheese also contains phosphorus, and consuming this mineral together with calcium has been linked to improved bone density and osteoporosis prevention. Each serving of feta provides almost twice as much calcium as phosphorus, which is considered a positive ratio for bone health. Furthermore, milk from sheep and goats contains more calcium than cow's milk, so incorporating feta into your diet can help you achieve the recommended daily intake of this nutrient.
In addition to being a good source of calcium, feta cheese also offers other nutritional benefits. It contains several B vitamins, which support a healthy nervous system, skin, and energy production. Feta also has decent amounts of vitamins A and K, folate, pantothenic acid, iron, and magnesium. It is a good source of protein, which, along with calcium, can help lower the chances of getting diabetes and assist in managing existing blood sugar-related conditions.
However, it is important to note that feta cheese also has high amounts of sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake. Excessive sodium in the diet has been linked to health issues such as high blood pressure, kidney disease, stroke, and heart disease. Therefore, while feta cheese is a good source of calcium and offers various nutritional benefits, it should be consumed in moderation as part of a balanced diet.
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It's rich in B vitamins
Feta cheese is a tasty and versatile ingredient used in a variety of dishes, and it also packs a nutritional punch. While we often think of calories when it comes to cheese, it's important to note that feta offers a good amount of essential nutrients, one of which is B vitamins.
Now, let's focus on the B vitamins in feta cheese and why they're so important. B vitamins are a group of water-soluble vitamins that play crucial roles in various bodily functions. They are often referred to as the "energy vitamins" because they help convert the food we eat into fuel for our bodies. B vitamins contribute to a healthy metabolism and are necessary for the proper functioning of our nervous system and the production of red blood cells.
Feta cheese is particularly rich in several B vitamins, including vitamin B12, riboflavin (B2), and niacin (B3). Vitamin B12 is essential for maintaining healthy nerve cells and red blood cells, and it also plays a role in the production of DNA. Riboflavin is important for energy production, and it also helps keep our skin, hair, and vision healthy. Niacin contributes to healthy cholesterol levels and is involved in converting food into energy.
When you include feta cheese in your meals, you're not only adding flavor but also boosting your B vitamin intake, which has a wide range of benefits for your health and well-being. This makes feta a nutritious addition to salads, sandwiches, omelets, or any other dish that could use a salty, tangy kick.
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Feta has a high sodium content
Feta cheese is a good source of essential vitamins and minerals. It is particularly rich in calcium, protein, and phosphorus. However, feta cheese also has a high sodium content. A 1-ounce (28-gram) serving of feta cheese contains 312 mg of sodium, which can account for up to 13% of your recommended daily intake (RDI).
The high sodium content in feta cheese can be concerning for individuals who need to monitor their sodium intake. Excessive sodium in the diet has been linked to increased blood pressure, which is a risk factor for kidney disease, stroke, and heart disease. Therefore, it is important to consume feta cheese in moderation and be mindful of your overall sodium intake.
One way to reduce the salt content of feta cheese is to rinse it with water before consumption. This can be especially helpful for individuals who are sensitive to salt or have specific dietary restrictions. However, it is important to note that rinsing may also remove some of the beneficial bacteria and probiotics that feta cheese contains.
Feta cheese is traditionally made from sheep's and goat's milk, and this contributes to its unique characteristics. It has a salty, tangy flavor that comes from the brine in which it is aged. This aging process gives feta its firm and crumbly texture, which is distinct from other cheeses.
While feta cheese has a high sodium content, it is also a good source of nutrients. It is recommended to consume feta in moderation and as part of a balanced diet. The calcium in feta cheese supports bone health, and its probiotics may aid in gut health. Overall, feta cheese can be a healthy and flavorful addition to meals, but it is important to be aware of its sodium content and consume it in appropriate amounts.
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Frequently asked questions
A 1-ounce (28-gram) serving of feta cheese has 74 calories.
Feta cheese is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains several B vitamins, vitamin A, vitamin K, folate, pantothenic acid, iron, and magnesium. However, feta cheese has high amounts of sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake.
Feta cheese is a low-calorie, low-fat cheese that can be consumed in moderation as part of a healthy diet. However, due to its high sodium content, it is important to consider your overall diet and any specific health conditions before including feta cheese in your daily meals. Excessive sodium intake has been linked to health issues such as high blood pressure, kidney disease, stroke, and heart disease.
