Patrick Oconnell
Feta is a soft, white cheese that originated in Greece. It is typically made from sheep's milk or a mixture of sheep's and goat's milk. Feta is a popular ingredient in Mediterranean dishes, from appetisers to desserts. But how nutritious is it? Feta is a good source of calcium, protein, and probiotics. It is also rich in B vitamins and phosphorus. However, feta cheese has high amounts of sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake. While feta is lower in fat than many other cheeses, it is still important to consume it in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Origin | Greece |
| Texture | Soft, firm to the touch, crumbly |
| Colour | White |
| Taste | Tangy, salty |
| Milk | Sheep, goat |
| Vitamins | B vitamins, calcium, phosphorus, conjugated linoleic acid (CLA) |
| Probiotics | Yes |
| Calories | 398 per cup |
| Carbohydrates | Very low |
| Sugar | Low |
| Fat | Lower than many other cheeses, half saturated |
| Sodium | High |
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What You'll Learn
- Feta's nutritional value: vitamins, minerals, protein, probiotics, calcium, phosphorus, and more
- Health benefits: strong bones, teeth, and muscles, improved gut health, controlled blood sugar, and more
- Calories and fat: feta is lower in fat and calories than other aged cheeses
- Sodium and salt: feta's high sodium content can be a concern for some
- Lactose intolerance: feta is not suitable for strict vegetarians or those with milk allergies
Feta's nutritional value: vitamins, minerals, protein, probiotics, calcium, phosphorus, and more
Feta cheese is a soft, white, brined cheese that originated in Greece. It is traditionally made from sheep's milk or a mixture of sheep's and goat's milk, with goat's milk not exceeding 30% of the mixture.
Feta is a good source of essential vitamins and minerals. It contains several B vitamins, which support a healthy nervous system, skin, and energy production. Feta is also rich in calcium, a mineral essential for muscle and nerve function, as well as strong and healthy bones and teeth. Consuming calcium alongside phosphorus, which is also found in feta, has been linked to improved bone density and osteoporosis prevention. Feta contains more calcium than many other cheeses.
Feta is also a good source of protein, which helps to keep blood sugar levels balanced and boosts metabolic rates. The protein in feta can help to satisfy hunger and support a high-protein diet. It is especially beneficial for those following a lacto-vegetarian diet.
Feta contains probiotics, which are strains of good bacteria that promote a healthy gut and support immune system function. It also 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 feta has a high sodium content and contains saturated fats, which should be limited to less than 10% of your daily calorie intake. Feta is also lower in fat than many other cheeses and is considered a reasonable option to eat in moderation.
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Health benefits: strong bones, teeth, and muscles, improved gut health, controlled blood sugar, and more
Feta cheese is a nutritious food that can be a beneficial part of a healthy eating plan. It is rich in calcium, a mineral that is essential for strong bones, teeth, and nerve function. Feta also contains phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention. The cheese is also a good source of protein, which helps to keep blood sugar levels balanced and boosts metabolic rates. This can aid in weight management and prevent conditions related to high blood sugar, such as diabetes.
Feta is a fermented food that contains probiotics, which are strains of good bacteria that promote a healthy gut and support immune system function. These probiotics may also help with symptoms of diarrhoea and constipation associated with irritable bowel syndrome and inflammatory bowel disease.
In addition to the above health benefits, feta cheese is a good source of B vitamins, which support a healthy nervous system, skin, and energy production. It is also very low in carb content, with less than 1% of your daily value of carbohydrates, and is lower in fat and calories than other aged cheeses like cheddar or parmesan.
However, it is important to note that feta cheese has a high sodium content and contains saturated fats, which should be limited to less than 10% of your daily calorie intake. Therefore, feta cheese should be consumed in moderation as part of a balanced diet.
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Calories and fat: feta is lower in fat and calories than other aged cheeses
Feta cheese is a soft, white cheese, traditionally made from sheep's milk or a mixture of sheep's and goat's milk. It is a staple of Greek cuisine and is used in many Mediterranean dishes.
Feta is a good source of essential vitamins and minerals. It contains several B vitamins, supporting a healthy nervous system, skin, and energy production. Feta also contains more calcium than many other cheeses, which is essential for healthy bones and teeth.
In addition to calcium, feta is a good source of phosphorus, which has been linked to improved bone density and osteoporosis prevention when consumed together. Feta also 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.
While feta cheese is an excellent source of nutrients, it also has high amounts of sodium and saturated fat. However, when compared to other aged cheeses, feta is considered lower in fat and calories. For example, feta has lower fat content than cheddar cheese or parmesan. It is also lower in calories than other aged cheeses, making it a reasonable option to consume in moderation.
The protein in feta cheese helps to keep blood sugar levels balanced, which can be beneficial for preventing or managing diabetes. Additionally, the probiotic yeasts in feta may promote a healthy gut and support immune system function.
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Sodium and salt: feta's high sodium content can be a concern for some
Feta cheese is a popular ingredient in salads, sandwiches, and Mediterranean dishes, but its nutritional profile, especially its sodium content, can be a concern for some people. While feta cheese offers protein, calcium, and other nutrients, its sodium content is relatively high compared to some other cheeses.
Sodium is an essential mineral that plays vital roles in the body, including maintaining fluid balance, transmitting nerve signals, and supporting muscle function. However, excessive sodium intake is linked to increased blood pressure, which is a risk factor for cardiovascular disease. For this reason, it's important to monitor your sodium intake and ensure it aligns with recommended daily values.
Feta cheese is typically brined, which contributes to its characteristic salty taste and firm texture. On average, a one-ounce (28-gram) serving of feta cheese contains around 317 milligrams of sodium. This amount accounts for a significant proportion of the recommended daily sodium intake, which is generally advised to be less than 2,300 milligrams per day for healthy adults. For individuals with certain medical conditions, such as hypertension or heart disease, the recommended limit may be lower, typically around 1,500 milligrams per day.
Considering that feta cheese is often used as a topping or ingredient in dishes, the sodium contribution can quickly add up. For example, a typical Greek salad with feta cheese can easily provide over 400 milligrams of sodium, and if paired with a feta-topped pita, the sodium content of the meal can exceed 700 milligrams. This highlights the importance of portion control and balancing feta cheese consumption with other low-sodium foods throughout the day.
It's worth noting that the sodium content of feta cheese can vary depending on the brand, manufacturing processes, and brine solution used. Some varieties may be lower in sodium, so checking nutrition labels can help identify options that align better with your dietary needs. Additionally, pairing feta cheese with fresh vegetables, fruits, or whole grains can help balance its sodium content and contribute to a nutritious and well-rounded meal.
In conclusion, while feta cheese offers nutritional benefits, its high sodium content can be a concern, particularly for individuals watching their salt intake. Moderation and awareness are key when incorporating feta cheese into a healthy diet. By monitoring portion sizes, comparing nutrition labels, and pairing feta with low-sodium foods, individuals can enjoy the taste and benefits of feta cheese while maintaining a balanced and healthy sodium intake.
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Lactose intolerance: feta is not suitable for strict vegetarians or those with milk allergies
Feta cheese is a popular ingredient in many dishes, but it is not suitable for everyone. For those who are lactose intolerant or have milk allergies, feta cheese may cause discomfort and other adverse reactions.
Lactose intolerance is a common digestive condition that arises from the body's inability to produce the enzyme lactase, which is necessary for breaking down lactose, a sugar found in milk and other dairy products. While lactose intolerance and milk allergies are distinct conditions, both can cause unpleasant symptoms when dairy is consumed.
Feta cheese is traditionally made from sheep's milk or a mixture of sheep's and goat's milk. Goat's milk typically makes up no more than 30% of the mixture. This type of feta cheese, made from sheep's and goat's milk, is lower in lactose than cheese made from cow's milk. However, it is important to note that feta cheese is not entirely lactose-free. It contains between 0.5% and 1.5% lactose, which is significantly lower than many other cheeses.
For those with lactose intolerance, the amount of lactose in feta cheese may still be high enough to cause discomfort. Individual tolerance levels vary, and some people with lactose intolerance may find they can tolerate small amounts of feta without issue. However, consuming larger quantities or combining feta with other lactose-containing foods may lead to adverse reactions, including bloating, gas, cramping, and stomach pain.
Additionally, feta cheese is high in sodium and saturated fat, which can be concerning for those with certain health conditions. Excessive sodium intake has been linked to high blood pressure and an increased risk of kidney disease, stroke, and heart disease. Therefore, it is recommended to consume feta cheese in moderation, especially for those with health concerns or lactose sensitivity.
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Frequently asked questions
Feta is a soft, white, and brined cheese that is a staple of Greek cuisine. It is traditionally made from sheep's milk or a mixture of sheep and goat's milk.
Feta cheese is a good source of essential vitamins and minerals, including calcium, phosphorus, and protein. It also contains several B vitamins, which support a healthy nervous system, skin, and energy production.
While feta cheese is a nutritious food, it does have high amounts of sodium and saturated fat. Excessive sodium in the diet has been linked to health issues such as high blood pressure, kidney disease, stroke, and heart disease. Therefore, it is important to consume feta in moderation as part of a balanced diet.
Feta cheese is a versatile ingredient that can be added to various dishes. You can crumble it over salads, add it to eggs or omelets, use it as a topping for pizzas, or mix it with fruits like pineapple. It is also commonly used in Mediterranean and Greek dishes, such as appetizers and desserts.
