Patrick Oconnell
Feta is a Greek brined white cheese made from sheep milk or a mixture of sheep and goat milk. It is soft, crumbly, and has small or no holes. Feta is lower in fat and calories compared to other cheeses and is a good source of calcium, protein, and probiotics. However, its high sodium content means it should be consumed in moderation. Feta is considered a dairy product and contains lactose, although the amount of lactose is lower than other cheeses due to the cheesemaking and aging process.
| Characteristics | Values |
|---|---|
| Type of Food | Cheese |
| Texture | Soft, crumbly, slightly grainy |
| Colour | White |
| Flavour | Tangy, salty, mildly sour, spicy |
| Aroma | Rich |
| Nutrients | Calcium, phosphorus, protein, vitamin B12, riboflavin, vitamin A, vitamin D, vitamin E, vitamin K, B vitamins |
| Health Benefits | Supports healthy nervous system, skin, and energy production, helps control blood sugar levels, supports bone health |
| Production | Made from sheep's milk or a mix of sheep's and goat's milk, sometimes made with cow's milk |
| Origin | Greece |
| Dairy | Yes |
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What You'll Learn
Feta is a Greek brined white cheese
Feta is a popular ingredient in Greek salads and pastries, such as the phyllo-based dishes spanakopita ("spinach pie") and tyropita ("cheese pie"). It is often served with olive oil or olives, and sprinkled with aromatic herbs like oregano. Feta can also be grilled, added to sandwiches or omelettes, or used in a variety of other dishes.
Feta has been produced in Greece since ancient times, with the earliest documented reference to cheese production in the country dating back to the 8th century BC. In Homer's Odyssey, Polyphemus is described as making and dry-storing cheese, which may be an early reference to feta. The first unambiguous documentation of cheese being preserved in brine appears in Cato the Elder's De Agri Cultura (2nd century BC). Feta, specifically, is recorded by Psellos in the 11th century under the name prósphatos (Greek πρόσφατος 'recent, fresh').
Feta is considered a staple in Mediterranean cuisine and is enjoyed worldwide. It is lower in fat and calories compared to many other cheeses and contains beneficial nutrients such as protein, calcium, phosphorus, and probiotics. However, due to its high sodium content, it should be consumed in moderation.
Since 2002, feta has been a protected designation of origin in the European Union (EU). This means that only cheeses produced in the traditional way in mainland Greece and the Lesbos Prefecture can be labelled as feta. Outside the EU, the name feta is often used generically for similar white brined cheeses produced in other regions.
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It's made from sheep or goat milk
Feta is a Greek brined white cheese that is made from sheep's milk or a blend of sheep and goat's milk. In the EU and other territories where it is protected, feta is traditionally and legally produced using only whole sheep's milk or a blend of sheep and goat's milk, with a maximum of 30% goat's milk. The use of sheep and goat milk in feta production dates back to ancient times in the Eastern Mediterranean and Greece, where it was an integral component of Greek gastronomy.
The biodiversity of the land, along with the specific breeds of sheep and goats used for milk, gives feta cheese its unique aroma and flavour. High-quality feta has a creamy texture and aromas of ewe's milk, butter, and yoghurt. In terms of taste, it is tangy, slightly salty, and mildly sour, with a spicy finish reminiscent of pepper and ginger, as well as a hint of sweetness.
Feta made from sheep or goat milk can be identified by the presence of a sheep or goat outline on the label. In the United States, most feta is made from cow's milk, which affects the taste and is not considered traditional feta. However, some US feta is made with goat's milk, as indicated by the requirement to specify the type of milk used on ingredient lists.
Feta is a popular and versatile cheese used in a variety of dishes, including salads, pastries, sandwiches, and omelettes. It is also a nutritious choice, providing protein, calcium, and probiotics, although its high sodium content means it should be consumed in moderation.
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Feta is a good source of calcium and protein
Feta cheese is a dairy product that is made from the milk of sheep, goats, or cows. It is a popular and versatile cheese with a tangy, salty flavour and a crumbly texture. Feta is a good source of calcium and protein, which are essential for maintaining bone health and preventing osteoporosis.
Calcium is crucial for maintaining healthy bones and teeth, and it also plays a role in muscle function, nerve transmission, and blood clotting. Feta cheese is an excellent source of calcium, providing 140 mg of calcium per 28-gram serving. This calcium helps build strong bones and tooth enamel and may even help protect the body from cancer.
Protein is another essential nutrient for the body, as it helps build and maintain the body's tissues and organs, including the immune system cells. Feta cheese offers a moderately high level of protein, with 18 grams of protein per 100 grams of cheese. The protein in feta is complete, meaning it contains all the essential amino acids that the body cannot produce on its own.
Incorporating feta cheese into your diet can help you meet your recommended daily intake of calcium and protein. It is a versatile cheese that can be used in various dishes, such as salads, pastas, soups, and pizzas. Feta is also a good source of other essential nutrients, including vitamin B12, phosphorus, and riboflavin.
However, it is important to consume feta cheese in moderation due to its high sodium content. Feta is a brined cheese, and the finished product contains about 1000 milligrams of sodium per 100 grams of cheese. Excessive salt intake can lead to high blood pressure and other cardiovascular issues. For this reason, those with high cholesterol or high blood pressure should consume feta in moderation.
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It's a fermented food with probiotics
Feta cheese is a fermented food that contains probiotics. Fermented foods are an important source of probiotics, which are a type of "'good'" bacteria that can improve immunity and restore crucial intestinal flora. Fermentation occurs when microorganisms, including bacteria and yeast, convert the sugars from raw foods into a longer-lasting form of energy, such as lactic acid.
Feta cheese is made from sheep's milk or a mixture of sheep and goat's milk. It is a traditional Greek cheese that is brined and aged in large blocks. The process of fermentation in feta cheese involves the addition of live cultures to pasteurized milk, resulting in a tangy and salty flavor.
As a fermented food, feta cheese contains probiotics, which are live microorganisms that offer health benefits. Probiotics in feta cheese can promote healthy gut function and provide protection from heart disease. They also help regulate digestive function and soothe inflammation, making feta cheese a good option for individuals with irritable bowel syndrome (IBS).
In addition to its probiotic content, feta cheese is a natural source of several important nutrients. It is lower in fat and calories compared to other cheeses and contains protein, calcium, and phosphorus. Feta cheese also has a high salt content, so it should be consumed in controlled portions.
Overall, feta cheese is a nutritious and versatile ingredient that can be incorporated into various dishes. Its tangy and salty flavor adds a unique taste to salads, pastries, sandwiches, and many other Mediterranean dishes.
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Feta is high in lactose and sodium
Feta cheese is a popular variety of cheese that is commonly used in Mediterranean cuisine. It is made from sheep's milk or a combination of sheep's and goat's milk. In the United States, it is often made from cow's milk. Feta is a soft, crumbly, tangy white cheese that is formed into large blocks and aged in brine.
Feta cheese is a fermented food that may contain probiotics, which can promote healthy gut function. The fermentation process involved in cheese production significantly reduces the lactose content. During fermentation, bacteria convert lactose into lactic acid, resulting in reduced lactose levels. As a result, feta cheese typically contains minimal lactose, making it generally well-tolerated by individuals with lactose intolerance. However, it is important to note that individual tolerance can vary, and some people with lactose intolerance may still experience discomfort after consuming feta cheese. Additionally, feta cheese is not lactose-free, and its lactose content can depend on the specific product, brand, ingredients, and production method. Traditional Greek feta, for example, typically has a lactose content of 1-2%, or 1-2 grams of lactose per 100 grams.
While feta cheese can be a good choice for those with lactose intolerance, it is important to consider its sodium content. Feta cheese is very high in salt, containing over 400 mg of sodium per 100 calories. This high sodium content means that it should be consumed in controlled portions to maintain a healthy diet.
Overall, feta cheese can be a nutritious choice when eaten in moderation. It is lower in fat and calories compared to many other cheeses, and it contains important nutrients such as protein, calcium, and probiotics. However, due to its high sodium content and lactose levels, it may not be suitable for everyone, especially those with lactose intolerance or sensitivity to sodium. It is always advisable to consult with a healthcare professional if you have specific concerns or dietary restrictions related to lactose or sodium intake.
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Frequently asked questions
Yes, feta cheese is considered a dairy product as it is made from sheep's milk or a mix of sheep and goat's milk.
Feta cheese is naturally lower in lactose due to the cheesemaking and aging process. However, some people with lactose intolerance may still experience discomfort after consuming it.
Feta cheese is a good source of essential vitamins and minerals such as calcium, phosphorus, and B vitamins. It also contains probiotics, which promote a healthy gut and support immune system function. However, feta cheese has high amounts of sodium and saturated fat, so it should be consumed in moderation as part of a balanced diet.
Feta cheese is traditionally made from sheep's milk or a mix of sheep and goat's milk. However, in some regions, such as the United States, cow's milk is used to produce a milder-tasting cheese.
No, feta cheese is not suitable for vegans as it is a dairy product made from animal milk. However, vegan alternatives made from plant-based ingredients are available on the market.
