Patrick Oconnell
Feta cheese is a delicious and healthy addition to most diets. It is a good source of nutrients and contains beneficial bacteria and fatty acids. Compared to other cheeses, it is low in calories and fat. Feta is also a good source of calcium, phosphorus, and protein, all of which promote bone health. One ounce (28 grams) of feta cheese contains 1.1 grams of total carbs, 1.1 grams of net carbs, 6.1 grams of fat, 4 grams of protein, and 75 calories. This makes it a suitable option for those on a low-carb diet.
| Characteristics | Values |
|---|---|
| Carbs per ounce | 1.1g-1.2g |
| Net carbs per ounce | 1.1g |
| Fat per ounce | 6.1g-6g |
| Protein per ounce | 4g |
| Calories per ounce | 74-75 |
| Cholesterol per ounce | 25mg |
| Saturated fat per ounce | 4.2g |
| Potassium per ounce | 36.4mg |
| Calcium per 100g | 493mg |
| Sodium per ounce | 312mg |
| Lactose per 100g | 4.1g |
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What You'll Learn
Feta cheese is a good source of vitamins and minerals
Feta cheese is a soft, white, brined cheese, traditionally made from sheep's or goat's milk. It is a good source of vitamins and minerals, offering a range of health benefits.
Firstly, feta cheese is a good source of calcium, which is essential for healthy bone growth and bone health. It also contains phosphorus, which supports bone health, although this may weaken bones in people with kidney disease. Feta is also a good source of protein, which is another important nutrient for bone growth.
Secondly, feta contains vitamins A, K, and B, as well as folate, pantothenic acid, iron, and magnesium. These vitamins are fat-soluble, so the dietary fat in feta cheese helps with their absorption. Feta also contains beneficial bacteria, including Lactobacillus plantarum, which can aid digestion and promote gut health.
Feta cheese is also a good source of fatty acids, including conjugated linoleic acid (CLA), which has been linked to improved body composition and may help prevent diabetes and cancer.
Despite the health benefits of feta cheese, it is high in sodium and saturated fat, so it should be consumed in moderation as part of a balanced diet.
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It's lower in fat and calories than other cheeses
Feta cheese is a tasty and nutritious addition to most diets. It is a good source of calcium, phosphorus, and protein, all of which are known to promote bone health. Feta also contains beneficial bacteria and fatty acids, as well as vitamins A and K, folate, pantothenic acid, iron, and magnesium.
Feta cheese is lower in fat and calories than other cheeses. An ounce of feta (28 grams) has only 74 to 75 calories and 6 grams of fat, while an ounce of cheddar or parmesan contains more than 110 calories and 7 grams of fat. Feta is also lower in lactose than some other cheeses, with 4.1 grams of lactose per 100 grams, compared to 0.07 grams in the same serving of cheddar.
Feta cheese is a good choice for those watching their calorie and fat intake. It is also suitable for a low-FODMAP diet, as it is naturally gluten-free and has a low carb content. An ounce of feta contains about 1 gram of carbs, which is a minuscule portion of the recommended daily value of 130 grams for most adults.
However, it is important to note that feta cheese is relatively high in sodium and saturated fat. A 1-ounce serving can contain up to 13% of your recommended daily intake of sodium, and the saturated fat content represents about 21% of the recommended daily intake based on a 2,000-calorie diet.
Overall, feta cheese is a nutritious and delicious option, especially when compared to other cheeses. Its lower fat and calorie content make it a healthier choice, but it is still important to consume it in moderation due to its high sodium and saturated fat levels.
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Feta contains beneficial bacteria
Feta cheese is a soft, white-coloured cheese 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 nutrients like calcium and protein, but it also contains high amounts of sodium and saturated fat.
Feta cheese contains beneficial bacteria that promote immune and intestinal health. Lactobacillus plantarum, a type of friendly bacteria, accounts for about 48% of the bacteria in feta cheese. These bacteria protect the intestinal tract from harmful bacteria such as E. coli and Salmonella. They also increase the production of compounds that inhibit the inflammatory response, providing anti-inflammatory benefits. Test-tube studies have shown that the bacteria in feta cheese can survive extreme conditions in the gut, such as bile acid.
In addition to its beneficial bacteria, feta cheese contains a fatty acid called conjugated linoleic acid (CLA), which is found in animal products. CLA has been shown to improve body composition by decreasing fat mass and increasing lean body mass. It may also help prevent diabetes and has potential anti-cancer effects. Feta cheese made from sheep's milk has a higher CLA concentration than cheese made from cow's or goat's milk.
While feta cheese offers these potential health benefits, it is important to note that it is high in sodium, with a 1-ounce (28-gram) serving containing 312 mg of sodium. This can account for up to 13% of your recommended daily intake (RDI). Feta cheese is also an unripened cheese, which means it has a higher lactose content than some other cheeses. People who are allergic or intolerant to lactose should avoid consuming unripened cheeses, including feta.
Overall, feta cheese is a nutritious and delicious addition to most people's diets when consumed in moderation. It is a good source of calcium, protein, and beneficial bacteria, but its high sodium and lactose content should be considered.
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It's high in sodium
Feta cheese is a delicious and healthy addition to most diets. It is a good source of calcium, protein, and essential vitamins. However, feta cheese is also high in sodium. This is due to the fact that salt is added to the curd during the cheese-making process, and the cheese block is stored in a brine of up to 7% salt. As a result, feta cheese contains 312 mg of sodium per ounce, which can account for up to 13% of your RDI.
While sodium is an essential mineral that helps maintain fluid balance and nerve function in the body, excessive sodium intake has been linked to negative health effects. High sodium intake can lead to increased blood pressure, which is a risk factor for kidney disease, stroke, and heart disease. Therefore, it is important to monitor your sodium intake and consume feta cheese in moderation.
For those who are sensitive to salt or need to reduce their sodium intake, there are ways to minimize the salt content of feta cheese. One simple method is to rinse the cheese with water before consuming it. This can help remove some of the excess salt and reduce the overall sodium content.
Additionally, when purchasing feta cheese, it is important to check the label and compare the sodium content of different brands. Some brands may have lower sodium levels due to variations in production methods or the use of different types of milk. By choosing a brand with lower sodium content, you can still enjoy the taste and nutritional benefits of feta cheese while managing your sodium intake.
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Feta is relatively low in lactose
Feta cheese is relatively low in lactose. This is because, during the cheese-making process, the whey—which contains a significant amount of lactose—is drained away. The cheese is then salted and left to age in brine. The salt, brining time, and bacterial cultures added to the milk contribute to feta's distinctive flavour and further reduce its lactose content.
Lactose is a sugar found in dairy products. People with lactose intolerance have difficulty digesting lactose, which can lead to bloating, diarrhoea, and gas. Feta cheese, made from sheep's milk, is a good option for lactose-intolerant individuals as it is lower in lactose than other cheeses. They can enjoy feta in moderation while monitoring for any adverse reactions.
Additionally, feta is lower in fat and calories compared to aged cheeses like cheddar or parmesan. One ounce (28 grams) of feta contains approximately 6 grams of fat and 74 to 75 calories, while cheddar or parmesan have over 110 calories and 7 grams of fat per ounce. Feta is also a good source of calcium, promoting bone health and providing other health benefits.
However, it is important to note that feta cheese is high in sodium due to the salt added during the cheese-making process and the brine solution used for storage. A 1-ounce serving of feta can contain up to 13% of an individual's Recommended Daily Intake (RDI) of sodium. For those sensitive to salt, rinsing the cheese with water before consumption can help reduce the salt content.
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Frequently asked questions
Feta cheese contains about 1.1g of total carbs per ounce.
Yes, feta cheese is considered to be low in carbs, with only about 1.1g of net carbs per ounce.
Yes, feta cheese can be part of a low-carb diet. It is also suitable for a keto diet and a kosher diet, provided it is labelled as such.
