Randy Chandler
Feta cheese is a popular ingredient in many dishes, but how much should you use to stay within your dietary limits? The answer may depend on several factors, such as the specific type of feta cheese and the overall recipe or dish.
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What You'll Learn
Calories in 1/4 cup of feta cheese
There are approximately 80 calories in 1/4 cup of crumbled feta cheese. This calorie count is comprised of 20% protein, 10% carbohydrates, 70% fat, and 0% alcohol.
When considering the macronutrient composition of feta cheese, it consists of approximately 57.1% water, 14.3% protein, 7.1% carbohydrates, 21.4% fat, and 0% alcohol.
The calorie content in feta cheese is primarily derived from its fat and protein content, with fat contributing the most significant proportion. This cheese is a good source of protein and can provide a concentrated amount of calories, making it a nutrient-dense food option.
It is important to note that the calorie count may vary slightly depending on the specific brand and type of feta cheese, as well as any additional ingredients or processing methods used. Different styles of feta cheese, such as those packed in brine or those that are baked or grilled, may exhibit slight variations in their nutritional profiles.
Cheese Conversion: Cups and Grams
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Nutritional value of 1/4 cup of feta cheese
Feta cheese is a delicious addition to many dishes, but what is the nutritional value of this salty cheese? Well, a 1/4 cup of reduced-fat crumbled feta contains a high level of saturated fat and sodium. This means that it falls on the bottom edge of the Caloric Ratio Pyramid, indicating that it is calorie-dense.
The Nutritional Target Map shows how foods align with your nutritional and weight-management goals. In this case, reduced-fat crumbled feta falls on the bottom half of the map, indicating that it is a good choice if you want to increase your calorie intake without getting too full.
The Nutrient Balance Indicator offers a visual representation of a food's nutritional strengths and weaknesses. For reduced-fat crumbled feta, the spoke for saturated fat, cholesterol, and sodium are coloured yellow, indicating that these nutrients are commonly overconsumed.
It is important to note that while feta cheese can be a tasty and nutritious addition to a meal, it should be consumed in moderation as part of a balanced diet.
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Weight of 1/4 cup of feta cheese
The weight of 1/4 cup of feta cheese depends on whether the cheese is crumbled or not. If the feta cheese is crumbled, then 1/4 cup is equivalent to 37.5 grams, as 1 cup of crumbled feta cheese equals 150 grams.
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Healthy alternatives to feta cheese
Feta cheese is a hard white cheese made from sheep's milk and aged in brine, giving it a unique tangy, salty flavour and a firm, crumbly texture. A 1/4 cup of feta cheese contains around 150 grams.
Dairy Alternatives
- Persian Feta: This variety is softer, creamier, and less salty than traditional Greek feta, as it is marinated in oil, herbs, and garlic.
- Halloumi: While slightly softer and less crumbly, halloumi provides a similar salty kick and can be a good substitute for feta in salads.
- Goat's Cheese: Fresh goat's cheese is tangier, creamier, and less salty than feta but still adds a comparable cheesy flavour.
- Cow's Milk Feta: If you find the flavour of traditional feta too strong, switching to cow's milk feta may be a good alternative.
- Cotija: This cheese has a similar texture to feta and can be crumbled over salads. It has a stronger flavour than queso fresco.
- Queso Fresco: A milder alternative to Cotija, this cheese also crumbles easily and can be used in place of feta.
- Aged Camembert: If you're looking for a strong, soft cheese, aged Camembert can be a good substitute.
- Stilton: For a moderate and creamy semi-hard cheese, try Stilton.
Non-Dairy Alternatives
If you're looking for vegan or dairy-free alternatives to feta, here are some options:
- Vegan Feta: Some stores offer vegan feta made with potato starch, providing a similar texture to regular feta with a milder flavour.
- Cottage Cheese: Milder, creamier, and less salty than feta, cottage cheese can be a suitable alternative, especially if you prefer a smoother texture without the "bumpy bits" of feta.
- Olives: For a salty burst of flavour, add a handful of olives to your dish as a dairy-free and vegan alternative to feta.
- Sun-dried Tomatoes: These provide a burst of flavour and a little sweetness, taking your dish in a different direction from the salty kick of feta.
- Roasted Almonds and Other Nuts: For texture and a salty hit, roasted almonds or other nuts like pine nuts, pistachios, macadamias, or cashews can add flavour and crunch to your dish.
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Recipes that use 1/4 cup of feta cheese
Feta cheese is a versatile ingredient that can be used in a variety of dishes, from salads to pastries. Here are some recipes that use 1/4 cup of feta cheese as a key ingredient:
- Greek Salad: A classic and refreshing option, the Greek salad, also known as horiatiki, typically includes cherry tomatoes, cucumber, kalamata olives, thinly sliced red onion, and feta cheese.
- Watermelon Feta Salad: A unique combination of watermelon, cucumber, mint, red onion, and feta tossed with olive oil and red wine vinegar creates a refreshing summer salad.
- Spinach Puffs: These savoury treats are made by filling puff pastry cups with a mixture of sautéed onion, garlic, spinach, cream cheese, and feta, and then baking them in a muffin tin.
- Baked Feta Bites: Inspired by the popular baked feta pasta dish, these bites are made with crescent roll dough cups filled with feta cheese and other tasty ingredients.
- Roasted Tomatoes and Shrimp with Feta: A delicious and light dinner option, this recipe combines the flavours of roasted tomatoes and shrimp with the salty tang of feta cheese.
- Greek Chicken Bake: For those who enjoy a spicy kick, this Greek chicken bake includes Greek peperoncini and feta cheese for a flavourful and easy dinner.
These recipes showcase the versatility of feta cheese, adding a tangy and salty flavour to a variety of dishes.
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