Bushra Griffith
Feta cheese is a staple of Greek cuisine and is often considered a healthy cheese option. While it is a good source of nutrients like calcium, protein, and B vitamins, it also contains high amounts of sodium and saturated fat. So, is feta cheese high in calories? Well, compared to other cheeses, feta has a lower calorie count. For example, one ounce (28 grams) of cheddar or parmesan has over 110 calories, while the same amount of feta contains only 74. Similarly, feta has 265 calories per 100 grams, whereas cheddar has 410.
| Characteristics | Values |
|---|---|
| Calories | Feta cheese is a low-calorie food, with 1 ounce (28 grams) containing 74 calories and 1 cup containing 398 calories. |
| Fat | Feta is lower in fat than many other cheeses, with 1 ounce containing 6 grams. However, about half of the fat in feta is saturated fat, which should be limited to less than 10% of daily calorie intake. |
| Sodium | Feta cheese is high in sodium, with 312 mg in a 1-ounce serving, contributing to up to 13% of the Recommended Daily Intake (RDI). |
| Protein | Feta cheese is a good source of protein, with 1 cup containing 21.3 grams, accounting for 43% of the daily intake. |
| Calcium | Feta is an excellent source of calcium, which promotes bone health and prevents osteoporosis. |
| Phosphorus | Feta cheese contains high levels of phosphorus, which, when consumed with calcium, improves bone density and prevents osteoporosis. |
| Vitamins | Feta is a good source of vitamins A, K, B, and folate. It also contains vitamin D, which requires dietary fat for absorption. |
| Probiotics | Feta cheese contains friendly bacteria that promote immune and intestinal health and have anti-inflammatory effects. |
| Conjugated Linoleic Acid (CLA) | Feta cheese contains up to 1.9% CLA, which accounts for 0.8% of its fat content. CLA improves body composition, decreases fat mass, and may help prevent diabetes and cancer. |
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What You'll Learn
Feta is a low-calorie cheese
Feta cheese is a low-calorie food, with one ounce (28 grams) containing 74 calories and one cup containing 398 calories. This is lower than other calorie-dense varieties of cheese, such as cheddar, which has 410 calories per 100 grams, and mozzarella, which has 296 calories in the same serving size. Feta is also lower in fat than many other cheeses, with one ounce containing six grams of fat.
Feta cheese is typically made from sheep's milk or a mix of sheep's and goat's milk, and less commonly from cow's milk. The type of milk used can affect the nutritional content of the cheese. For example, feta made from sheep's milk may provide more nutritional benefits, as sheep's milk contains higher levels of vitamins and minerals than cow's milk. Feta made from goat's milk may also have its own unique benefits, as its composition more closely resembles mother's milk.
Feta cheese is a good source of calcium, protein, and B vitamins, all of which have been linked to various health benefits. For example, calcium and protein are important for bone health, while B vitamins are essential for a healthy immune system. 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. Additionally, feta is a source of probiotics, which promote a healthy gut and support immune system function.
However, it's important to note that feta cheese has a high sodium content, with 312 mg of sodium in a one-ounce serving, contributing to up to 13% of the recommended daily intake. It also contains saturated fats, which should be limited to less than 10% of daily calorie intake. Despite these drawbacks, feta can be a part of a healthy and balanced diet when consumed in moderation.
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Feta has high sodium content
Feta cheese is a popular ingredient in many recipes, including salads, casseroles, and omelets. It is made from goat's and sheep's milk and is a staple of Greek cuisine. Feta has a soft and creamy texture and a salty, tangy flavor. While it is a good source of nutrients like calcium, protein, and B vitamins, it also has a high sodium content.
The high sodium content in feta cheese is due to the cheese-making process, where salt is added to the curd, and the cheese block is submerged in a brine of up to 7% salt during storage. This results in a finished product that is high in sodium, with 312 mg of sodium in a 1-ounce (28-gram) serving, contributing to up to 13% of the Recommended Daily Intake (RDI).
Excessive sodium in the diet has been linked to increased blood pressure and ongoing health issues such as kidney disease, stroke, and heart disease. Therefore, it is important to consume feta cheese in moderation, especially for those sensitive to salt. One way to reduce the salt content is to rinse the cheese with water before consumption.
While feta cheese has its nutritional benefits, it is important to be aware of its high sodium content and consume it in moderation as part of a healthy and balanced diet. It is always recommended to discuss potential dietary changes with a healthcare provider or nutritionist to ensure they align with your long-term health goals.
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Feta is high in saturated fat
Feta cheese is a popular ingredient in many recipes, from salads to casseroles. It is a soft, white cheese made primarily from sheep or goat milk, although some varieties are made with cow or buffalo milk. Feta is a good source of nutrients, including calcium, protein, and B vitamins. It also contains probiotics, which promote a healthy gut and support immune system function.
However, feta cheese also has a high saturated fat content. Saturated fats are intended to be consumed in moderation and should ideally make up less than 10% of your daily calorie intake. Excessive consumption of saturated fats can increase total cholesterol, triglycerides, and LDL, impair HDL's anti-inflammatory properties, and increase inflammation. Therefore, while feta cheese can be part of a healthy diet, it should be consumed in moderation due to its high saturated fat content.
Feta cheese also has a high sodium content, with 312 mg of sodium per ounce (28 grams), contributing to 13% of the recommended daily intake. High sodium intake has been linked to increased blood pressure and long-term health issues such as kidney disease, stroke, and heart disease. To reduce the salt content, one simple method is to rinse the cheese with water before consumption.
Despite the high saturated fat and sodium content, feta cheese can be a healthier option compared to other cheeses. It is lower in fat and calories than aged cheeses like cheddar or parmesan. For example, one ounce of feta contains 74 calories and 6 grams of fat, while the same amount of cheddar or parmesan has over 110 calories and 7 grams of fat. Additionally, feta has a higher concentration of conjugated linoleic acid (CLA), a fatty acid that may improve body composition and help prevent diabetes and cancer.
In conclusion, while feta cheese is high in saturated fat and should be consumed in moderation, it also offers various nutritional benefits. It is a good source of calcium, protein, and B vitamins, and its CLA content may provide additional health advantages. When incorporating feta into your diet, consider its nutritional profile and how it aligns with your overall health goals.
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Feta is a good source of protein
Feta cheese is a good source of protein. It is made from goat's and sheep's milk, which more closely resembles mother's milk in composition. The fat globules are smaller and easier to absorb than cow's milk and are less mucus-forming. Feta is also 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 a good source of calcium, phosphorus, and protein, all of which have been proven to promote bone health. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Feta also contains a fatty acid known as conjugated linoleic acid (CLA), which has been shown to help improve body composition, decreasing fat mass and increasing lean body mass. Studies have also shown that CLA can help reduce body fat, prevent diabetes, and exhibit anti-cancer effects.
Feta cheese is a low-calorie, low-fat cheese that can be a beneficial part of a nutritious eating plan. It has a well-rounded nutritional profile, containing many vitamins and minerals. It is also a good source of B vitamins, which are essential for maintaining healthy skin, hair, and liver function. The protein in feta cheese is one of its most notable health benefits, as it satisfies people long after they finish eating and supports a high-protein diet. Eating more protein slows the digestive system, balancing blood sugar and preventing spikes.
However, it is important to note that feta cheese has a high sodium content, which can contribute to high blood pressure and other ongoing health issues. It also contains saturated fats, which should be limited to less than 10% of your daily calorie count. Despite its health benefits, feta cheese should be consumed in moderation as part of a healthy and balanced diet.
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Feta has more calcium than other cheeses
Feta cheese is a staple of Greek cuisine and is made from goat's and sheep's milk. It is a low-calorie source of many vitamins and minerals, including calcium, and is lower in fat than many other cheeses.
Feta cheese is an excellent source of calcium, which is essential for bone health. Calcium helps to maintain bone density and prevent osteoporosis. In addition to calcium, feta cheese also contains phosphorus, which further supports bone health. The combination of calcium and phosphorus in feta cheese has been linked to improved bone density and osteoporosis prevention.
When compared to other cheeses, feta has a higher calcium content. For example, feta contains more calcium than mozzarella, ricotta, cottage cheese, and goat cheese. It is also a good source of B vitamins, which are important for maintaining a healthy immune system.
While feta cheese has a high calcium content, it is important to note that it also has a high sodium content. Excessive sodium intake can contribute to hypertension and other health issues. However, the sodium in feta cheese can be reduced by rinsing the cheese with water before eating it.
Overall, feta cheese is a nutritious option that provides a good source of calcium, but it should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
Feta cheese is considered a low-calorie cheese, with 74 calories per ounce (28 grams) and 265 calories per 100 grams. For comparison, cheddar has 410 calories per 100 grams, and mozzarella has 296 calories per 100 grams.
Feta cheese is lower in fat than many other cheeses. It is typically made from sheep's milk or a mix of sheep's and goat's milk, which has smaller fat globules that are easier to absorb than cow's milk.
The low-calorie content of feta cheese can support your weight management goals. However, it is important to note that feta cheese has a high sodium content and saturated fat content, which should be limited to less than 10% of your daily calorie intake.
Feta cheese is lower in calories than aged cheeses like cheddar and parmesan. For example, one ounce (28 grams) of cheddar or parmesan contains more than 110 calories, while feta has only 74 calories per ounce.
