Andy Montoya
Feta cheese is a popular ingredient in many dishes, from salads to omelettes, and is known for its rich, creamy flavour. With its high fat and protein content, feta cheese is a filling and satisfying addition to any meal. But is it high in carbs? With just 3.88g of net carbs per 100g, feta cheese is actually a great option for those watching their carb intake, including those following a low-carb or ketogenic diet. Its low-carb content allows people to enjoy its unique flavour without derailing their dietary goals. So, whether you're simply aiming to reduce your carb intake or are following a specific diet like keto, feta cheese can be a delicious and nutritious choice.
| Characteristics | Values |
|---|---|
| Carbohydrates | 3.88g of net carbs per 100g |
| Calories | 265 kcal per 100g |
| Protein | 14.2g per 100g |
| Fat | 21.5g per 100g |
| Sodium | 1140mg per 100g |
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What You'll Learn
Feta cheese nutritional info
Feta cheese is a popular ingredient known for its rich flavour and versatility in dishes, from salads to omelettes. But what about its nutritional value, specifically its carbohydrate content?
First, let's examine the carbohydrate content of feta cheese. On average, feta cheese contains approximately 3.88 grams of net carbs per 100 grams, which is considered a low amount. This makes it a suitable option for individuals following a low-carb or ketogenic diet. The low carb content allows people to enjoy the taste of feta without exceeding their carbohydrate intake goals.
However, it is important to note that feta cheese also has a high-fat profile. While this can be beneficial for feeling satiated and aligning with ketogenic diet goals, it should still be consumed in moderation. Feta cheese provides 21.5 grams of fat per 100 grams, including a mix of monounsaturated and polyunsaturated fats.
In addition to its low carb and high-fat content, feta cheese is a good source of protein. It offers 14.2 grams of protein per 100 grams, supporting muscle maintenance and overall health. The combination of high protein and fat content in feta cheese helps promote a feeling of fullness, making it easier to stick to dietary plans.
When considering the nutritional aspects of feta cheese, it is worth mentioning that it is also relatively high in sodium, containing about 1140 mg per 100 grams. As a result, individuals watching their salt intake should exercise moderation when consuming feta cheese.
In conclusion, feta cheese is a nutritious and tasty option for those seeking to reduce their carbohydrate intake. Its low carb, high-fat, and high-protein composition make it a valuable addition to balanced and flavourful meals, particularly for those following a ketogenic or low-carb dietary lifestyle.
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Feta cheese and keto diets
Feta cheese is a great option for those on a keto diet. With just 3.88 grams of net carbs per 100 grams, feta cheese can be enjoyed without derailing your carb intake goals. The cheese is also sugar-free, so you don't have to worry about spikes in your blood sugar levels.
Feta cheese is a versatile ingredient that can be added to a variety of dishes, from salads to omelets, enhancing the flavor while keeping your carb count in check. For example, you can make a cucumber feta salad with crisp cucumber slices, creamy feta cheese, and your favorite keto salad dressing for a refreshing and low-carb meal.
The keto diet is a high-fat, moderate-protein, and low-carb diet. The goal is to achieve ketosis, a natural metabolic state in which the body uses fat instead of carbohydrates for fuel. Feta cheese fits well within this framework due to its low-carb content and high-fat profile. With 21.5 grams of fat and 14.2 grams of protein per 100 grams, feta cheese helps keep you feeling full and satisfied, making it easier to stick to your keto diet.
However, it is important to note that feta cheese is relatively high in sodium, with about 1140 mg per 100 grams, so it should be consumed in moderation, especially if you are watching your salt intake. Additionally, some sources suggest that goat cheeses, including feta, may be higher in carbohydrates than other cheeses, which can make them more challenging to incorporate into a keto diet.
Overall, feta cheese is a tasty and nutritious option for those following a keto diet. Its low-carb content, high-fat profile, and rich flavor make it a versatile ingredient that can support your dietary goals.
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Feta cheese recipes
Feta cheese is a great option for those watching their carbohydrate intake. With just 3.88 grams of net carbs per 100 grams, feta cheese can be incorporated into a variety of dishes, adding a burst of flavour and creaminess without the extra carbs.
Greek Baked Feta
This warm and creamy baked feta recipe is a simple Mediterranean mezze. Bake a block of quality feta cheese with bell peppers, red onions, cherry tomatoes, and a generous drizzle of extra virgin olive oil. Add a few pinches of oregano and fresh thyme to bring it all together. Serve with crusty bread or homemade pita chips for a delicious appetizer.
Cucumber Feta Salad
A refreshing and low-carb salad perfect for any meal. Combine crisp cucumber slices with creamy feta cheese and your favourite keto-friendly salad dressing.
Roasted Zucchini with Mushrooms and Feta
A delicious and healthy dish, this recipe calls for roasting zucchini and mushrooms and topping them with crumbled feta cheese.
Feta Omelette
Feta cheese adds a burst of flavour to an omelette. You can also add sun-dried tomatoes, spinach, or other vegetables of your choice.
Feta Pasta
A popular recipe that went viral on TikTok, this baked feta pasta is a creamy and indulgent treat. Bake a block of feta with cherry tomatoes, bell peppers, and olive oil, and toss with cooked pasta for a quick and easy meal.
Remember, feta cheese is relatively high in sodium, so it should be consumed in moderation as part of a balanced diet.
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Feta cheese health benefits
Feta cheese is a soft, white, and brined cheese that originated in Greece and is now a staple in Greek and Mediterranean cuisine. It is made from sheep and/or goat milk and has a tangy and sharp flavour when made with sheep's milk, but a milder taste when made with goat's milk.
Feta cheese is a nutritious food with several health benefits. Firstly, it is a good source of calcium and phosphorus, which are essential for supporting bone health and strengthening bones. Feta also contains beneficial bacteria, including Lactobacillus plantarum, which accounts for about 48% of its bacteria. These probiotics promote gut health by preventing the growth of harmful bacteria and enhancing immune function. Additionally, feta cheese contains vitamins B2 and B6, which have been associated with a reduced risk of headaches and migraines and are important for overall health.
Feta cheese is also a good source of protein, with 1 ounce containing 4 grams, and 100 grams providing 14.2 grams. This high protein content, along with the cheese's fat content, helps to increase satiety and can support muscle maintenance. Furthermore, feta is lower in calories and fat when compared to other cheeses, making it a healthier option for those looking to reduce their calorie intake without sacrificing taste.
While feta cheese offers various health benefits, it is important to consume it in moderation due to its high sodium content. Additionally, for those sensitive to dairy, feta made from sheep or goat milk may be easier to digest and less allergenic than cow's milk cheeses. Overall, feta cheese can be a delicious and nutritious addition to a balanced diet, providing both flavour and essential nutrients.
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Feta cheese alternatives
Feta cheese is a low-carb option, with only 3.88 grams of net carbs per 100 grams. It is a popular choice for those following a keto or low-carb diet. If you are looking for an alternative to feta cheese, there are several options available, depending on your specific requirements.
Dairy Alternatives
If you are looking for a dairy alternative to feta cheese, you could consider Persian feta, which is softer, creamier, and less salty than traditional Greek feta. It is typically marinated in oil, herbs, and garlic. Another option is halloumi, which has a similar salty flavour but is slightly softer and less crumbly than feta. Fresh goat cheese is another alternative, offering a tangier, creamier, and less salty option. Cottage cheese is a milder, creamier, and less salty alternative to feta, although it lacks the characteristic crumbly texture. For a stronger flavour, aged Camembert can be a good option, while Stilton is a moderate and creamy semi-hard cheese. If you're looking for something more common, standard or vintage cheddar can be a good substitute. Wensleydale, without added fruit, is another alternative, offering a crumbly texture without the "barnyardiness" of sheep's milk feta.
Vegan Alternatives
For those seeking vegan alternatives, tofu can be used to replicate the texture of feta, especially when marinated in olive oil, lemon juice, and herbs. Soaked and blended almonds can also mimic the creamy texture of feta, although the nutty flavour will be distinct. A handful of olives can provide a similar salty burst of flavour without the dairy, and sun-dried tomatoes offer a burst of flavour with a touch of sweetness. Avocado is another dairy-free alternative, providing a creamy, buttery texture and a mild, nutty taste. Hummus can also be used as a dip or spread in Mediterranean-style dishes, although it lacks the crumbly texture of feta.
Low-Carb Alternatives
If you are specifically looking for low-carb alternatives to feta cheese, other cheeses such as Cotija or Queso fresco can provide a similar crumbly texture.
These alternatives can help you find a suitable substitute for feta cheese, depending on your specific needs and preferences.
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Frequently asked questions
Feta cheese is not high in carbs and is considered keto-friendly. Per 100g, it contains 3.88g of net carbs, which is a small amount compared to the daily net carb limit of 20-30g.
There are 1.1g of total carbs and net carbs in 1 ounce of feta cheese.
Yes, feta cheese is keto-friendly. It is low in carbs and high in fat, which is suitable for a ketogenic diet.
While feta cheese is keto-friendly, it should be consumed in moderation on keto because it has a fair amount of carbs. You can calculate your ideal daily net carb allowance using a keto macros calculator and then use a serving calculator to determine the optimal serving size.
