Patrick Oconnell
Feta cheese is a Greek brined cheese made from sheep's milk or a combination of sheep and goat's milk. It is often used in Mediterranean dishes and is considered a staple in Greece. While feta cheese is a good source of calcium, phosphorus, and protein, promoting bone health, it is also high in sodium and saturated fat. Compared to other cheeses, feta is lower in fat and calories, with 1 ounce (28 grams) containing 74 calories and 6 grams of fat. However, it is recommended to consume feta in moderation, especially for those with high blood pressure, as it is high in salt.
| Characteristics | Values |
|---|---|
| Origin | Greece |
| Main ingredients | Sheep's milk, goat's milk, or a combination of the two |
| Texture | Firm, but crumbly |
| Taste | Tangy, rich, slightly salty |
| Vitamins and minerals | High amounts of calcium, vitamins A and K, folate, pantothenic acid, iron, magnesium, riboflavin |
| Probiotics | Lactobacillus plantarum |
| Health benefits | Promotes bone health, aids in weight loss, promotes gut health, keeps the nervous system healthy, lowers risk for cataracts and macular degeneration |
| Health concerns | High in sodium and saturated fat, may spike blood pressure, may increase the risk of bacterial infection and miscarriage |
| Serving size | 30g per serving (standard portion size in the UK) |
| Calories | 74 calories per 28 grams |
| Fat content | 6 grams of fat per 28 grams |
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What You'll Learn
Feta is lower in fat than many other cheeses
Feta cheese is a Greek brined cheese made from sheep's milk or a combination of sheep and goat's milk. It is often used in Mediterranean dishes and is known for its tangy, rich, and slightly salty flavour. While feta cheese does contain fat and calories, it is lower in fat than many other cheeses.
When comparing the fat content of different cheeses, it is important to consider the serving size. A standard portion size of cheese in the UK is 30 grams, which is about the size of a small matchbox or two-and-a-half dominoes. One ounce (28 grams) of feta cheese contains approximately 6 grams of fat, while other aged cheeses like cheddar or parmesan contain around 7 grams of fat per ounce. This means that feta cheese has slightly less fat per serving compared to these other varieties.
Feta cheese is also a good source of calcium, phosphorus, and protein, which are essential for bone health. It contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese, or goat cheese. Incorporating feta into your diet can help you achieve the recommended daily intake of calcium and promote bone strength.
In addition to its nutritional benefits, feta cheese is also versatile and flavourful. Its strong flavour means that a little goes a long way, and it can enhance the taste of many dishes. Feta is often used in Greek salads, paired with summer vegetables like tomatoes, cucumbers, aubergines, and courgettes. It can also be crumbled or cubed and added to appetizers, main courses, or even desserts.
While feta cheese is lower in fat than many other cheeses, it is important to consume it in moderation as part of a balanced diet. It is also high in salt, so it is recommended to avoid adding additional salt when cooking with feta. For those with high blood pressure, it is advised to consume feta in moderation due to its salt content.
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It's also a good source of calcium
Feta cheese is a good source of calcium, which is important for maintaining healthy bones. Calcium increases peak bone mass, especially in children, teens, and young adults in their 20s. The greater the peak bone mass, the lower the risk of osteoporosis and other conditions involving the loss of bone mass. Feta cheese also contains phosphorus, which is an important component of bone health. Each serving of feta provides almost twice as much calcium as phosphorus, a proportion that has been shown to positively impact bone health.
Feta cheese is a Greek brined cheese made from sheep's milk or a combination of sheep and goat's milk. It is aged in brine for at least two months, and good quality feta is aged for 12 months. Feta is lower in fat and calories than aged cheeses like cheddar or parmesan. It is also lower in fat than other cheeses such as mozzarella, cottage cheese, and goat's cheese.
Feta cheese is considered a healthy choice and is a staple food in Greece. It is rich in various probiotics and other essential nutrients. It is also a good source of B vitamins, calcium, and phosphorus. Feta cheese can be a good option for those who are slightly allergic to dairy, as it is much less allergenic and anti-inflammatory.
However, it is important to note that feta cheese is high in sodium and saturated fat, so it should be consumed in moderation. It is also high in salt, so it is recommended to avoid adding additional salt when cooking with feta. Moderate consumption is advised for people with high blood pressure.
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Feta is a source of probiotics
Feta cheese is a traditional Greek cheese made from sheep's milk or a mixture of sheep and goat's milk. It is a soft, white, and brined cheese with a tangy and sharp flavour when made with sheep's milk and a milder flavour when made with goat's milk. Feta is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains vitamins A, K, and B, as well as minerals like iron and magnesium.
Feta cheese is also a source of probiotics, which are live, friendly bacteria that can benefit gut health and boost immunity. Probiotics within feta cheese add a tangy umami complexity to its flavour. Lactobacillus plantarum is one of the common bacteria found in feta, accounting for about 48% of its bacterial content. Other bacteria found in feta include Lactobacillus brevis, Lactobacillus coryniformis, and Lactobacillus fermentum.
A study published in Food Microbiology found that feta cheese with a probiotic strain of Lactobacillus plantarum T571 had a similar taste and mouthfeel to regular, non-probiotic feta. This probiotic strain also reduced the growth of listeria, a potentially fatal cause of foodborne illness. The success of probiotic feta may depend on consumer perception, as some may view cheese as an indulgent product rather than a healthy part of their diet. However, consumers already associate probiotics with dairy, so probiotic cheese may be more readily accepted than probiotic confectionery.
Feta cheese is a healthy choice, providing decent amounts of essential nutrients and probiotics while being lower in fat and calories compared to other aged cheeses like cheddar or parmesan. In the UK, a standard portion size of cheese is 30 grams, and it is recommended to keep portions small and include lower-fat cheeses like feta to reduce saturated fat intake. However, it is important to note that feta is high in sodium, containing 266 mg of sodium per ounce, so individuals should be mindful of their sodium intake when consuming feta.
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It's high in salt, so should be consumed in moderation
Feta cheese is a Greek brined cheese made from sheep's milk or a combination of sheep and goat's milk. It is matured in a salt brine, which gives it a tangy, rich, and slightly salty flavour. While feta cheese has several health benefits, it is high in salt, so it should be consumed in moderation.
Feta cheese is a good source of calcium, which is important for maintaining healthy bones. It also contains phosphorus and protein, which have been proven to promote bone health. In addition, feta cheese is lower in fat and calories than other aged cheeses like cheddar or parmesan. For example, one ounce (28 grams) of cheddar or parmesan contains more than 110 calories and 7 grams of fat, while one ounce of feta has only 74 calories and 6 grams of fat. Feta cheese is also a good source of B vitamins and contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese, or goat cheese.
However, despite its health benefits, feta cheese is high in salt. In fact, some types of feta are saltier than seawater. While cheese is a great source of protein and calcium, it is often high in saturated fat and salt. This means that consuming too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, it is recommended to keep cheese portions small and choose lower-fat cheeses, such as feta, when possible.
Moderate consumption of feta cheese is especially important for individuals with high blood pressure due to its high salt content. In addition, pregnant women should avoid consuming feta cheese as excess consumption may spike blood pressure and increase the risk of bacterial infection and miscarriage. Overall, while feta cheese can be a healthy addition to the diet, it is important to consume it in moderation due to its high salt content.
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Feta is easier to digest than other cheeses
Feta cheese is a Greek staple, traditionally made from sheep's milk or a mixture of sheep's and goat's milk. It is a soft, white, brined cheese with a tangy and sharp taste when made with sheep's milk, and a milder flavour when made with goat's milk.
Feta is lower in fat and calories than other aged cheeses like cheddar or parmesan. It is also a good source of calcium, phosphorus, and protein, all of which promote bone health. Feta has a higher concentration of CLA (conjugated linoleic acid) than other cheeses, which has been shown to improve body composition by decreasing fat mass and increasing lean body mass.
In addition, feta contains friendly bacteria, which have been shown to promote immune and intestinal health, as well as provide anti-inflammatory benefits. These bacteria can help protect the intestinal tract from harmful bacteria.
Goat's cheese, which is an ingredient in feta, is considered easier to digest than cow's milk cheeses. This is because goat's milk is lower in lactose and contains different proteins. Therefore, feta cheese, which contains goat's milk, may be easier to digest than other cheeses made solely from cow's milk.
However, it is important to note that feta cheese has a high sodium content, which can contribute to high blood pressure and related health issues. It is also high in saturated fats, which should be limited to less than 10% of your daily calorie intake.
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Frequently asked questions
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 is a low-calorie, low-fat cheese.
Feta cheese is considered one of the healthiest cheese options. It is a good source of calcium, phosphorus, protein, vitamins, and minerals. Feta is also rich in various probiotics and other essential nutrients. However, it is high in sodium and saturated fat, so it should be consumed in moderation.
Feta cheese improves bone health, aids in weight loss, promotes gut health, and supports the nervous system. It is also easier to digest and less allergenic than other cheeses, making it a good option for those with slight dairy allergies.
In the UK, the standard portion size for cheese is 30 grams, which provides about 7% of your daily calories. It is recommended to keep cheese portions small and opt for lower-fat cheeses like feta to reduce saturated fat intake. Moderate consumption of feta is advised for individuals with high blood pressure due to its high salt content.
