Kamil Perry
Feta cheese and olives are both staple foods of the Mediterranean diet, known for their health benefits and distinct flavours. Feta cheese is a soft, white, and brined cheese made from sheep and goat's milk. It is a good source of essential vitamins and minerals, such as calcium and phosphorus, which can help improve bone density. Compared to other cheeses, feta is also relatively low in calories and fat. Olives, on the other hand, are small fruits that belong to the group of drupes or stone fruits. They are known for their high content of vitamin E and powerful antioxidants, which contribute to their heart-healthy and cancer-preventive properties. In terms of calories, a serving of 10 black olives typically contains around 60 calories, while feta cheese is considered low-calorie.
| Characteristics | Values |
|---|---|
| Calories in a cup of olives and feta cheese | 272 |
| Calories in one ounce (28 grams) of feta cheese | 74-76 |
| Fat content in feta cheese | 6-6.5 grams per ounce |
| Carbohydrate content in feta cheese | 0 grams per ounce |
| Protein content in feta cheese | 5 grams per ounce |
| Cholesterol content in feta cheese | 21 milligrams per ounce |
| Sodium content in feta cheese | 258 milligrams per ounce |
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What You'll Learn
Feta cheese is a low-calorie, low-fat cheese
Feta cheese is a brined, white cheese with a soft and creamy texture, originating from Greece. It is typically made from sheep's milk or a mixture of sheep and goat's milk, with goat's milk not exceeding 30% of the mixture. The milk is pasteurized, and lactic acid starter cultures are added to separate the whey from the curds. After adding rennet to set the casein, the curd is shaped by draining the whey and moulding it for 24 hours. Once firm, the curd is cut into cubes, salted, and placed in barrels or containers for up to three days. The blocks of cheese are then refrigerated in a salted solution for two months before being packaged in brine to preserve freshness.
The calorie count of feta cheese can vary slightly depending on the producer and production method. Feta cheese made from sheep's milk tends to have a higher fat content, resulting in a slightly higher calorie count per serving. However, it is important to note that feta cheese is high in sodium, cholesterol, and saturated fat, so it should be consumed in moderation as an occasional treat rather than with every meal.
Despite being a low-calorie, low-fat cheese, feta is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains beneficial bacteria and fatty acids, along with vitamins A, K, and B. The combination of feta cheese and olives provides a delicious and nutritious duo, commonly enjoyed in Greek cuisine. Olives are known for their healthy monounsaturated fats, while feta contributes a boost of protein and calcium, making them a tasty and healthy snack option.
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A cup of olives and feta contains 272 calories
Feta cheese is a soft, white, brined cheese that originated in Greece and is now used in many Mediterranean dishes. It is typically made from sheep's milk or a mixture of sheep and goat's milk, with goat's milk not exceeding 30% of the mixture. Feta is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains beneficial bacteria and fatty acids, as well as vitamins A, K, and B.
Olives, on the other hand, contribute to the heart-healthy aspect of this duo with their high content of monounsaturated fats. They also provide additional flavour and texture to the combination. Together, olives and feta create a savoury snack or ingredient that is not only delicious but also provides some nutritional benefits.
It's important to note that feta cheese is relatively high in sodium, cholesterol, and saturated fat, so it should be consumed in moderation as an occasional treat rather than with every meal. Additionally, pregnant women should avoid unpasteurized feta. However, for most people, feta is a safe and healthy addition to their diets.
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Olives are a good source of healthy fats
Oleic acid has been linked to improved heart health, as it may help regulate cholesterol levels and protect against LDL (bad) cholesterol oxidation. It is also believed to reduce the risk of heart disease by lowering blood pressure and reducing inflammation. Additionally, studies suggest that oleic acid may protect against osteoporosis and cancer.
Olives are also a good source of vitamin E, an important antioxidant that helps protect the cells of the body from damage. Vitamin E plays a role in reducing the risk of chronic conditions like atherosclerosis and potentially Parkinson's disease. Olives also contain polyphenols, plant compounds with antioxidant properties that may further reduce the risk of chronic diseases.
The healthy fats in olives make them a filling snack, as fats take longer to digest and help you feel full for longer. This can aid in weight management and improve satiety. However, it is important to consume olives in moderation due to their high salt content, especially for those on a low-salt diet. Overall, olives are a nutritious and tasty addition to meals, providing various health benefits due to their healthy fat content.
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Feta is high in sodium, cholesterol and saturated fat
Feta cheese is a traditional Greek cheese, commonly used in Mediterranean dishes. It is made from sheep's milk or a mixture of sheep and goat's milk, with goat's milk not exceeding 30% of the mixture. It is known for its soft, crumbly texture and salty, tangy flavour.
Feta is a good source of calcium, protein, and essential vitamins. Calcium is important for bone health and the prevention of osteoporosis, colon cancer, migraine headaches, and PMS. Feta also contains beneficial bacteria, fatty acids, and probiotics, which promote a healthy gut and support the immune system.
However, feta cheese is high in sodium, cholesterol, and saturated fat. During the cheese-making process, salt is added to the curd, and the cheese is then stored in a brine of up to 7% salt. This results in a high sodium content, with 312 mg of sodium per 1-ounce (28-gram) serving, contributing to about 13% of the RDI. High sodium intake can lead to increased blood pressure. Feta also contains saturated fats, which should be limited to less than 10% of daily calorie intake. In a wedge of feta cheese, saturated fat accounts for about 21% of the recommended daily intake. While feta is lower in fat than many other cheeses, moderation is key when consuming it due to its high sodium, cholesterol, and saturated fat content.
To reduce the sodium content of feta cheese, it can be soaked or rinsed in water before consumption. This simple step can decrease the salt content, making it a healthier option. Overall, while feta cheese offers various nutritional benefits, it is important to consume it in moderation due to its high sodium, cholesterol, and saturated fat content.
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Feta is a good source of calcium, phosphorus and protein
Feta cheese is a soft, white, brined cheese with a creamy texture and a salty, tangy flavour. It is made from sheep's milk or a mixture of sheep and goat's milk, with goat's milk not exceeding 30% of the mixture. It is a staple in Greek cuisine and is used in many Mediterranean dishes, often paired with olives.
Feta cheese is a good source of calcium, phosphorus, and protein. Calcium and phosphorus are essential for bone health, with consuming these two nutrients together linked to improved bone density and osteoporosis prevention. 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 in the long term. However, these studies are not entirely consistent, and further research is needed.
Protein and calcium, both found in feta cheese, can help control blood sugar levels, lowering the risk of diabetes. Feta also contains beneficial bacteria and fatty acids, including probiotics, which promote a healthy gut and support immune system function. Additionally, feta is a good source of B vitamins, which are important for overall health.
While feta cheese offers these nutritional benefits, it is also high in sodium and saturated fat, so it should be consumed in moderation. It may not be suitable for individuals with certain health conditions, and pregnant women should avoid unpasteurized feta due to the risk of Listeria, which can harm the fetus. Overall, feta is a delicious and healthy addition to most diets when consumed in moderation.
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