Randy Chandler
Feta cheese is a popular ingredient in many dishes, but is it suitable for a salt-free diet? Feta is a soft, white cheese that originated in Greece and is typically made from sheep's or goat's milk. It is a brined cheese, stored in salted water, and has a salty taste. The salt content in feta cheese can be as high as 312 mg of sodium per ounce, which is significantly more than the sodium content in seawater. Therefore, while feta cheese has several health benefits, such as being a good source of calcium and B vitamins, it may not be suitable for individuals on a low-sodium or salt-free diet.
| Characteristics | Values |
|---|---|
| Feta cheese allowed on a salt-free diet? | No, feta cheese is not recommended for a salt-free diet as it is high in sodium. |
| Why is feta cheese high in sodium? | Salt is added during the cheese-making process and the cheese is also stored in a brine solution of up to 7% salt. |
| How much sodium is in feta cheese? | A 1-ounce (28-gram) serving of feta cheese contains 312 mg of sodium, which is about 13% of the RDI. |
| Are there any alternatives to feta cheese for a salt-free diet? | Yes, there are several cheeses with lower sodium content, including ricotta, mascarpone, cottage cheese ("no-salt-added" varieties), Swiss cheese, mozzarella, goat cheese, and cream cheese made from skim or low-fat milk. |
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What You'll Learn
Feta is a high-sodium cheese
Feta cheese is a staple of Greek cuisine, traditionally made from sheep's and goat's milk. It has a soft, crumbly texture and a salty, tangy flavor from the brine it ages in. Feta is a good source of calcium, protein, and vitamins, and it contains beneficial bacteria and fatty acids, including conjugated linoleic acid (CLA), which has been linked to improved body composition and potential anti-cancer effects.
However, due to its high sodium content, consuming feta cheese can contribute to increased blood pressure, which is a risk factor for ongoing health issues such as kidney disease, stroke, and heart disease. If you are on a low-sodium diet, there are several other cheeses to consider that have lower sodium content, such as ricotta, mascarpone, cottage cheese (no-salt-added varieties), cream cheese, mozzarella, goat cheese, and Swiss cheese.
It is important to note that while sodium reduction is essential for certain health conditions, cheese can be included in a diet in moderation. The key is to be mindful of sodium levels in different cheeses and to consult with a dietitian or nutrition expert to determine appropriate serving sizes and portion control.
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It's packaged in brine to preserve freshness
Feta cheese is a soft, salty, white 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. The milk used is usually pasteurized, but it can also be raw. After pasteurization, lactic acid starter cultures are added to separate the whey from the curds, which are made of the protein casein. Rennet is then added to set the casein. Once the curd is firm, it is cut into cubes, salted, and placed in wooden barrels or metal containers for up to three days. The cheese blocks are then placed in a salted solution and refrigerated for two months. Finally, when the cheese is ready for distribution, it is packaged in this solution, known as brine, to preserve its freshness.
Feta cheese is a good source of nutrients, including calcium, protein, and essential vitamins. It has more calcium than many other cheeses, and consuming it can help maintain healthy teeth and bones. Feta also contains high levels of phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention. Additionally, feta contains a fatty acid known as conjugated linoleic acid (CLA), which has been shown to help reduce body fat.
However, due to the production process and the types of milk used, feta cheese also has some drawbacks. During the cheese-making process, salt is added to the curd, and the finished cheese blocks are stored in a brine of up to 7% salt. This results in a high-sodium product. Feta cheese contains 312 mg of sodium in a 1-ounce (28-gram) serving, contributing up to 13% of the recommended daily intake. High sodium intake has been linked to increased blood pressure and ongoing health issues like kidney disease, stroke, and heart disease. Therefore, those on a low-sodium diet should be cautious about consuming feta cheese.
Feta cheese is often packaged in brine, a salted solution, to maintain its freshness. This packaging method helps preserve the cheese by inhibiting bacterial growth and controlling moisture levels. The salt in the brine also enhances the flavor and texture of the cheese, making it a firm and crumbly product with a salty taste.
While feta cheese is high in sodium, it can still be included in a salt-reduced diet in moderation. Rinsing the cheese with water before consumption can help reduce its salt content. Additionally, feta is a versatile cheese that can be added to various dishes, such as salads, eggs, dips, pizzas, and sandwiches. Its characteristic flavor and aroma can enhance the taste of many recipes.
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Feta is lower in fat and calories than aged cheeses
Feta cheese is a staple in Greek cuisine and the Mediterranean diet. It is made from sheep's milk or a mix of sheep's and goat's milk. Feta is a brined, white cheese with a soft and creamy texture. It is aged in brine, which gives it its characteristic salty flavour.
Feta cheese is lower in fat and calories than aged cheeses like cheddar or parmesan. One ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while 1 ounce of feta has only 74 calories and 6 grams of fat. Feta also contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese, or goat cheese.
Feta cheese is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains beneficial bacteria and fatty acids. However, it is important to note that feta cheese is relatively high in sodium. For this reason, it should be consumed in moderation, especially for those on a low-sodium diet.
While feta cheese is a healthy option in terms of its fat and calorie content, it may not be suitable for everyone. For example, people who are allergic or intolerant to lactose should avoid consuming feta, as it is an unripened cheese with a higher lactose content than some other cheeses. Additionally, pregnant women should avoid unpasteurized feta to reduce the risk of bacterial contamination.
Overall, feta cheese can be a nutritious and delicious addition to most people's diets when consumed in moderation. Its low-fat and low-calorie content make it a healthier alternative to other aged cheeses. However, it is important to consider individual dietary restrictions and sodium intake when including feta in one's diet.
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It's a good source of calcium, vitamins and minerals
While feta cheese is allowed on a salt-free diet, it should be consumed in moderation due to its high sodium content. Feta cheese is a good source of calcium, vitamins, and minerals, which offer various health benefits.
Firstly, feta cheese is an excellent source of calcium. Calcium is essential for maintaining bone health and preventing osteoporosis. It also helps control blood sugar levels, reducing the risk of diabetes and aiding in managing existing blood sugar-related conditions.
Secondly, feta cheese contains beneficial bacteria and fatty acids. It has been shown to contain Lactobacillus plantarum, a friendly bacteria that promotes immune system and gut health by protecting the intestinal tract from harmful bacteria. The bacteria and yeast strains in feta can also provide anti-inflammatory benefits and survive extreme conditions in the gut.
Additionally, feta cheese is a good source of B vitamins, which are important for various bodily functions, and phosphorus, which is also essential for bone health. Feta cheese also contains other vitamins and minerals, including vitamins A and K, folate, pantothenic acid, iron, and magnesium.
While feta cheese is a good source of these nutrients, it is important to be mindful of its high sodium content. For individuals on a low-sodium diet, it is recommended to choose cheeses with lower sodium content, such as ricotta, mascarpone, or cottage cheese with no salt added. However, feta cheese can still be enjoyed in moderation as part of a balanced diet, and it is lower in fat and calories compared to other aged cheeses.
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Feta can be added to meals in many ways
Feta is a soft, crumbly cheese with a tangy, salty flavour. It is traditionally made from sheep's milk, with occasional additions of goat's milk. While feta is a versatile ingredient that can be added to a variety of dishes, it is important to note that it has a high sodium content. A 1/4 cup of feta cheese contains 428 mg of sodium, which is a significant proportion of the recommended daily intake. Therefore, if you are on a salt-free or low-sodium diet, it is advisable to consume feta cheese in moderation or opt for lower-sodium cheese alternatives.
Despite the sodium content, feta can still be enjoyed as part of a balanced diet, and it can be added to meals in many ways. Here are some creative ways to incorporate feta into your dishes:
Salads
Feta is a classic addition to Greek salads, pairing perfectly with ingredients like tomatoes, cucumbers, olives, and onions. But you can also think beyond the traditional and add feta to other types of salads. For a refreshing summer dish, combine watermelon, cantaloupe, or grapes with feta and fresh vegetables. For a heartier option, try a barley and vegetable salad topped with feta, or a quinoa and roasted veggie salad with a generous amount of feta.
Appetizers and Side Dishes
Feta is an excellent ingredient for appetizers and side dishes. Try making savoury muffins with vegetables and feta, drizzled with honey. You can also create a simple yet elegant beet galette by filling a rustic tart with roasted beets and feta, perfect for vegetarian main courses or as a vegetarian alternative at Thanksgiving. For a more casual option, sprinkle feta on nacho chips along with sliced black olives and heat until the cheese softens.
Main Dishes
Feta is not just for salads and appetizers; it can also be a delicious addition to main dishes. For a Mediterranean twist, stuff eggplant with fresh tomato, onion, and feta. Feta is also a key ingredient in Greek savoury pies (pites). Spanakopita, a pie filled with spinach, onions, feta, and ricotta cheese, is a versatile dish suitable for brunch, lunch, or dinner. If you're a pasta lover, the famous baked feta pasta is a must-try. This dish combines feta with tomatoes, olive oil, and spices, resulting in a creamy, flavourful sauce that can be enjoyed with pasta or as a dip with bread.
Breakfast
Feta isn't just for lunch or dinner; it can also be a tasty addition to breakfast. Try feta baked eggs, where feta is baked with tomatoes, onions, and spices, served with a side of crusty bread or pita. For a sweeter option, pair feta with blueberries, creating a creamy, jam-like dip that goes well with crackers, toasted bread, or even graham crackers and shortbread cookies.
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Frequently asked questions
No, feta cheese is not recommended for a salt-free diet. Feta is a soft, salty cheese that is aged in brine, which is a saltwater solution. It is also packaged in brine to preserve freshness, so it is very high in sodium.
Yes, there are some cheeses that are lower in sodium and can be enjoyed as part of a low-sodium diet. These include ricotta, mascarpone, cottage cheese (no-salt-added varieties), Swiss, goat cheese, and fresh mozzarella.
One way to reduce the salt content of feta cheese is to rinse the cheese with water before eating it. This will remove some of the excess salt from the surface of the cheese.
Excessive sodium in your diet can contribute to high blood pressure, which is linked to health issues like kidney disease, stroke, and heart disease. Feta also contains tyramine, which has been linked to blood pressure spikes, heart palpitations, and severe headaches in people taking certain medications.
