Bushra Griffith
When considering how much 28 grams of feta cheese is, it’s helpful to visualize it in practical terms. This amount is roughly equivalent to a small, crumbled portion, about the size of a golf ball or a heaping tablespoon. Feta is a dense, brined cheese, so 28 grams is a modest serving often used in salads, sandwiches, or as a topping. It’s a common measurement in recipes or dietary plans, offering a balance of flavor without excessive calories or fat. Understanding this quantity ensures you can accurately portion feta for cooking or nutritional tracking.
| Characteristics | Values |
|---|---|
| Weight | 28 grams (1 ounce) |
| Calories | ~70-80 kcal (varies by brand) |
| Protein | ~4-5 grams |
| Fat | ~6 grams (mostly saturated) |
| Carbohydrates | <1 gram |
| Calcium | ~140-160 mg (14-16% of daily value) |
| Sodium | ~280-320 mg (12-14% of daily value) |
| Texture | Crumbly, creamy |
| Taste | Salty, tangy |
| Common Uses | Salads, sandwiches, toppings, baking |
| Equivalent Volume | ~1/4 cup crumbled or ~1-inch cube |
| Price (Approx.) | $0.50 - $1.00 (varies by brand and location) |
| Shelf Life (Opened) | 3-5 days in brine; 1 week refrigerated in water |
| Storage | Submerged in brine or water in an airtight container |
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What You'll Learn
Calories in 28g feta cheese
When considering the nutritional content of feta cheese, particularly the calorie count in a 28g serving, it’s important to understand that feta is a popular cheese known for its tangy flavor and crumbly texture. A 28g portion of feta cheese, which is roughly equivalent to one ounce or a small slice, typically contains around 70 to 80 calories. This calorie range can vary slightly depending on the brand, fat content, and production method of the cheese. For instance, full-fat feta tends to be on the higher end of this range, while reduced-fat versions may contain slightly fewer calories.
The calorie content in 28g of feta cheese primarily comes from its fat and protein components. Feta is a relatively high-fat cheese, with about 6g of fat per 28g serving, contributing to the majority of its calories. The fat in feta is mostly saturated, which is a factor to consider for those monitoring their saturated fat intake. Additionally, feta contains approximately 4g of protein per serving, which also adds to its calorie count. The carbohydrate content is minimal, usually less than 1g, as cheese is not a significant source of carbs.
For those tracking their calorie intake, knowing that 28g of feta cheese provides around 70 to 80 calories can be helpful in meal planning. This serving size is often used in salads, sandwiches, or as a topping for dishes like pasta or roasted vegetables. It’s worth noting that while feta is calorie-dense, it also offers nutritional benefits such as calcium and phosphorus, which are essential for bone health. However, moderation is key, especially for individuals watching their calorie or fat intake.
To put the calorie content into perspective, 28g of feta cheese is roughly equivalent to the calories in a small apple or a slice of whole-grain bread. This comparison can help individuals balance their meals and ensure they are meeting their dietary goals. If you’re aiming to reduce calories, opting for a smaller portion of feta or choosing a reduced-fat version can be a practical strategy without sacrificing flavor.
In summary, a 28g serving of feta cheese contains approximately 70 to 80 calories, with the majority coming from fat and a smaller portion from protein. This information is valuable for anyone looking to understand the nutritional impact of incorporating feta into their diet. By being mindful of portion sizes and considering the overall calorie density, individuals can enjoy feta cheese as part of a balanced and healthy eating plan.
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Nutritional value of 28g feta
A 28g serving of feta cheese, roughly equivalent to 1 ounce or a small matchbox-sized portion, offers a concentrated dose of nutrients alongside its distinctive flavor. Calorically, this amount provides approximately 70-80 calories, making it a moderate-calorie snack or addition to meals. The majority of these calories come from fat, with about 6 grams in a 28g serving. Feta is primarily composed of saturated fat (around 4 grams), though it also contains smaller amounts of monounsaturated and polyunsaturated fats. While saturated fat should be consumed in moderation, feta’s fat content contributes to its creamy texture and satiety.
Protein is another significant component of feta cheese, with 4 grams per 28g serving. This makes it a decent protein source, especially for those following a Mediterranean or vegetarian diet. Protein is essential for muscle repair, enzyme function, and overall body maintenance. Additionally, feta contains 180-200 mg of calcium in the same serving, contributing to about 15-20% of the daily recommended intake for adults. Calcium is vital for bone health, nerve function, and muscle contraction, making feta a valuable addition to a calcium-rich diet.
In terms of carbohydrates, feta cheese is very low, with less than 1 gram per 28g serving, including minimal lactose. This makes it suitable for low-carb or ketogenic diets. However, feta is relatively high in sodium, with approximately 300-350 mg per serving, or about 13-15% of the daily recommended limit. While sodium is essential for fluid balance and nerve function, excessive intake can contribute to high blood pressure, so portion control is key.
Feta also provides essential vitamins and minerals, including phosphorus (around 100 mg), which supports bone health and energy production, and vitamin B2 (riboflavin), important for energy metabolism and skin health. Trace amounts of vitamin B12 and vitamin A are also present. Furthermore, feta contains probiotics due to its fermentation process, which may support gut health, though the amount can vary by brand.
Lastly, it’s important to note that feta’s nutritional profile can vary slightly depending on factors like milk source (sheep, goat, or cow) and production methods. For those monitoring their diet, a 28g serving of feta offers a balance of protein, calcium, and healthy fats, but its sodium content should be considered, especially for individuals with dietary restrictions. Incorporating feta in moderation can enhance both the flavor and nutritional value of meals.
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Cost of 28g feta cheese
The cost of 28g of feta cheese can vary significantly depending on several factors, including the brand, quality, and where you purchase it. On average, a standard 200g block of feta cheese in the United States ranges from $3 to $7. To determine the cost of 28g, you can divide the total price by the weight of the block. For example, if a 200g block costs $5, the cost per gram is $5 ÷ 200 = $0.025 per gram. Therefore, 28g would cost approximately $0.70. This calculation provides a baseline for understanding the price of a smaller portion.
In Europe, particularly in countries like Greece where feta is a staple, the cost may be slightly lower due to local production. A 200g block of feta in Greece might range from €2 to €4. Using the same calculation method, 28g would cost between €0.28 and €0.56. However, imported feta in European countries outside Greece could be priced similarly to the U.S. market. It’s essential to check local prices, as regional variations can influence the cost.
For those purchasing feta cheese in pre-packaged, smaller portions (e.g., 28g packs), the price per gram is often higher due to packaging and convenience. A 28g pack of feta in the U.S. might cost between $1 and $2, making it a more expensive option compared to buying a larger block and portioning it yourself. This pricing reflects the convenience factor but may not be cost-effective for regular use.
If you’re buying feta cheese from specialty or gourmet stores, the cost of 28g can increase further. Premium brands or organic feta may charge upwards of $8 for a 200g block, making 28g cost around $1.12. These higher prices are often justified by better quality, artisanal production, or specific dietary certifications (e.g., organic, sheep’s milk only). Understanding your priorities—whether cost, quality, or convenience—will help you determine the best option.
Lastly, consider bulk purchases or wholesale options if you frequently use feta cheese. Buying larger quantities (e.g., 1kg blocks) can reduce the cost per gram significantly. For instance, a 1kg block priced at $15 would make 28g cost only $0.42. While this requires proper storage to maintain freshness, it’s an economical choice for regular consumers. Always compare prices across retailers, including supermarkets, local markets, and online stores, to find the best deal for 28g of feta cheese.
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Protein content in 28g feta
Feta cheese is a popular ingredient in many dishes, known for its tangy flavor and crumbly texture. When considering the nutritional value of feta, one important aspect to focus on is its protein content. A standard serving size of feta cheese is often around 28 grams, which is roughly equivalent to one ounce. This small portion packs a surprising amount of protein, making it a valuable addition to a balanced diet. Understanding the protein content in 28 grams of feta cheese can help individuals, especially those monitoring their macronutrient intake, make informed dietary choices.
In terms of protein content, 28 grams of feta cheese typically contains about 4 to 5 grams of protein. This may seem modest compared to other protein sources like meat or legumes, but it is significant given the small serving size. The protein in feta cheese is high-quality, containing essential amino acids that support muscle repair, immune function, and overall health. For individuals following a vegetarian or Mediterranean diet, feta cheese can be an excellent way to supplement protein intake without relying on animal proteins like beef or chicken.
It’s important to note that the exact protein content in 28 grams of feta cheese can vary slightly depending on the brand and production method. Traditional feta, made from sheep’s or goat’s milk, may have a slightly different protein profile compared to cow’s milk feta. However, the difference is usually minimal, and all types of feta provide a good amount of protein per serving. Checking the nutrition label on the specific brand you’re using can provide precise details tailored to that product.
For those tracking their daily protein intake, incorporating 28 grams of feta cheese into meals can be a practical strategy. For example, adding this amount of feta to a salad, omelet, or wrap not only enhances flavor but also boosts the protein content of the dish. This is particularly beneficial for individuals with higher protein needs, such as athletes or those looking to build or maintain muscle mass. Feta’s versatility makes it easy to include in various recipes while contributing to overall protein goals.
Lastly, while focusing on protein content, it’s also worth considering the other nutritional aspects of 28 grams of feta cheese. Feta is a good source of calcium, phosphorus, and vitamin B12, which are essential for bone health and energy production. However, it is also relatively high in sodium and fat, so portion control is key. By understanding the protein content and other nutrients in 28 grams of feta, individuals can enjoy this cheese as part of a balanced and health-conscious diet.
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Serving size comparison for 28g feta
Understanding the serving size of 28g of feta cheese is essential for portion control, recipe accuracy, and nutritional awareness. To put this into perspective, 28g of feta is roughly equivalent to one ounce, which is a common measurement in many recipes. Visually, this amount is about the size of a small matchbox or a ping-pong ball. When crumbled, 28g of feta can cover the surface of a small salad or sprinkle generously over a slice of pizza. This serving size is often recommended as a single portion due to its calorie and fat content, making it a balanced addition to meals without overindulging.
Comparing 28g of feta to other cheeses can help contextualize its size. For instance, 28g of feta is slightly smaller than a 1-inch cube of hard cheese like cheddar, which typically weighs around 30g. However, feta is denser and more flavorful, so a smaller amount can have a significant impact on a dish. In terms of shredded cheese, 28g of feta is roughly equivalent to about ¼ cup when crumbled, whereas the same weight of shredded mozzarella would appear fluffier and take up more volume. This comparison highlights how feta’s texture and density affect its appearance in serving sizes.
In culinary applications, 28g of feta is a versatile amount that can be used in various dishes. For example, it’s enough to top a single serving of Greek salad, providing a tangy and salty contrast to the vegetables. In cooked dishes, such as stuffed peppers or omelets, 28g of feta adds richness without overwhelming the other ingredients. When compared to a standard cheese slice (about 20g), 28g of feta offers more flavor intensity, making it a preferred choice for recipes where a bold taste is desired. This serving size is also ideal for appetizers, like topping crackers or cucumbers, where a little goes a long way.
Nutritionally, 28g of feta is a moderate serving that fits into a balanced diet. It contains approximately 70-80 calories, 6g of fat, and 4g of protein, depending on the brand. Compared to an equivalent weight of cream cheese (about 100 calories and 9g of fat), feta is slightly lower in calories and fat, making it a lighter option for those mindful of their intake. However, it’s higher in sodium than many other cheeses, with around 300mg per 28g serving, so portion control is key. This serving size allows you to enjoy feta’s unique flavor while keeping nutritional values in check.
Finally, visualizing 28g of feta in everyday terms can make it easier to measure without a scale. It’s roughly equivalent to two to three small cubes or a heaping tablespoon when crumbled. In comparison, a standard cheese slice is slightly lighter, and a handful of shredded cheese would be more voluminous but similar in weight. For those using measuring cups, 28g of crumbled feta fills about ¼ cup, though this can vary slightly based on how finely it’s crumbled. By keeping these comparisons in mind, you can accurately portion 28g of feta for any recipe or meal.
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Frequently asked questions
28g of feta cheese is approximately 1 ounce.
28g of feta cheese is roughly equivalent to 1/4 cup crumbled or 1 small slice.
28g of feta cheese contains about 70-80 calories, depending on the brand.
Yes, 28g (1 ounce) is a common serving size for feta cheese, often used in recipes or as a topping.
28g of feta cheese provides approximately 4-5 grams of protein.
