Bushra Griffith
Feta cheese is a beloved staple in many cuisines and is known for its soft, crumbly texture, salty flavour, and slight tang. It is a good source of calcium, protein, and B vitamins, but it also contains high amounts of sodium and saturated fat. So, is feta cheese a good option for those watching their calorie or carbohydrate intake?
| Characteristics | Values |
|---|---|
| Carbohydrates | 1.1g total carbs and 1.1g net carbs per ounce (28 grams) or 3.88g net carbs per 100 grams |
| Calories | 74-75 calories per ounce (28 grams) or 265 kcal per 100 grams |
| Fat | 6.1g per ounce (28 grams) or 21.5 grams per 100 grams |
| Protein | 4g per ounce (28 grams) |
| Vitamins | Good amounts of vitamins A, K, B, and folate |
| Minerals | Calcium, phosphorus, iron, and magnesium |
| Sodium | High sodium content (312 mg per ounce or 28 grams) |
| Other | Lactobacillus plantarum, fatty acids, and tyramine |
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What You'll Learn
Feta cheese is low-calorie
Feta cheese is a low-calorie food, with one ounce (28 grams) providing around 74 to 75 calories. This makes it a lower-calorie option compared to other cheeses, such as cheddar or parmesan, which contain over 110 calories per ounce. Feta's low-calorie content, along with its nutritional benefits, makes it a popular choice for those following a low-carb or ketogenic diet.
Feta cheese is a traditional Greek cheese made primarily from sheep and goat milk. It has a soft, crumbly texture, a salty flavour, and a slight tang. In addition to being low in calories, feta is a good source of several essential nutrients. It contains high levels of calcium, which is important for bone health, and is also rich in B vitamins, which support a healthy nervous system, skin health, and energy production. Feta also contains other vitamins and minerals, including vitamins A and K, folate, pantothenic acid, iron, and magnesium.
While feta cheese is a healthy choice in terms of its low-calorie content and nutrient profile, it does have some potential drawbacks. It is high in sodium, which can contribute to high blood pressure and other health issues. For this reason, it should be consumed in moderation, and those with high blood pressure or kidney disease may need to limit their intake. Feta is also a source of saturated fat, which should be limited to less than 10% of daily calorie intake. Additionally, it contains tyramine, which is naturally occurring in aged and fermented foods, and pregnant women are advised to avoid unpasteurized feta due to the risk of Listeria.
Despite these considerations, feta cheese can be a delicious and healthy addition to most diets when consumed in moderation. Its low-calorie content and high nutrient profile make it a popular choice for those following low-carb or ketogenic diets, as it fits within the macronutrient guidelines of these diets while adding flavour and variety to meals. When incorporating feta into a keto diet, it is important to remember that cheese is not unlimited, as it still contributes calories and carbs, and to choose high-quality, grass-fed, and full-fat varieties whenever possible.
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Feta is lower in fat than other cheeses
Feta cheese is a popular cheese that is packed with nutrients, making it a great addition to a balanced diet. It is a good source of calcium, protein, and vitamins, but it also contains high amounts of sodium and saturated fat. While feta cheese does contain fat, it is lower in fat than many other types of cheese, making it a reasonable option to consume in moderation.
Feta cheese is traditionally made from sheep and goat's milk, rather than cow's milk, which makes it easier to digest. It has a distinct salty and tangy flavour, which it gets from the brine it is aged in. This also gives it its firm and crumbly texture. Feta is often compared to goat cheese, which has a slightly higher fat content per ounce. Goat cheese does not undergo an ageing process and has an earthy taste that reflects the goat's grass-based diet.
While feta cheese is lower in fat than some other cheeses, it is important to note that it still contains a significant amount of saturated fat. This means that it should be consumed in moderation, with saturated fats limited to less than 10% of your daily calorie intake. Excessive consumption of saturated fats can contribute to health issues.
Feta cheese is also a popular choice for those following a low-carb or ketogenic diet. It has a relatively low carbohydrate content, with only 3.88 grams of net carbs per 100 grams of cheese. This makes it a tasty and nutritious option for those watching their carb intake.
In summary, feta cheese is lower in fat than many other cheeses, but it still contains saturated fats that should be consumed in moderation. It is a nutritious and tasty option for those following a low-carb diet, offering a good source of calcium, protein, and vitamins.
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Feta is high in sodium
Feta cheese is a popular cheese that is known for its soft, crumbly texture, salty flavour, and slight tang. It is a good source of calcium, protein, and B vitamins, which support a healthy nervous system, skin, and energy production. Feta also contains phosphorus, which has been linked to bone health. However, one of the drawbacks of feta cheese is its high sodium content.
Feta cheese is traditionally made from sheep and goat milk, and during the cheese-making process, salt is added to the curd. The finished cheese is then stored in a brine of up to 7% salt. This results in a high-sodium product, with 312 mg of sodium per 1-ounce (28-gram) serving, contributing up to 13% of the recommended daily intake.
Excessive sodium in the diet has been associated with negative health effects. Studies have shown that high sodium intake can lead to increased blood pressure, which is a risk factor for ongoing health issues such as kidney disease, stroke, and heart disease. Therefore, while feta cheese offers several nutritional benefits, it is important to consume it in moderation due to its high sodium content.
For those who are sensitive to salt or need to monitor their sodium intake, there are ways to reduce the salt content of feta cheese. One simple method is to rinse the cheese with water before consumption, which can help lower the overall saltiness of the product. Additionally, when incorporating feta into recipes, it can be paired with ingredients that have low sodium content to balance the overall sodium levels of the dish.
In conclusion, while feta cheese is a nutritious and tasty option, it is important to be mindful of its high sodium levels. By consuming feta in moderation and exploring ways to reduce its salt content, individuals can enjoy the benefits of this cheese while maintaining a balanced and healthy diet.
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Feta contains beneficial bacteria
Feta cheese is a beloved staple in many cuisines and is packed with nutrients. It is a good source of calcium, protein, and essential vitamins. However, it also contains high amounts of sodium and saturated fat, so it should be consumed in moderation.
Feta cheese is a traditional Greek cheese made mostly from sheep and goat milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. It is one of the oldest cheeses in the world and is widely popular in many countries in Africa, Europe, and other regions.
Feta cheese contains beneficial bacteria, known as probiotics, which promote a healthy gut and support immune system function. These good bacteria can help protect the intestinal tract from disease-causing bacteria like E. coli and Salmonella. They also seem to increase the production of compounds that inhibit the inflammatory response, thus providing anti-inflammatory benefits. Test-tube studies have shown that the bacteria and other yeast strains found in this cheese can grow at a low pH, surviving extreme conditions in the gut, such as bile acid.
The Lactobacillus plantarum bacteria, which accounts for about 48% of the bacteria in feta cheese, is known to promote immune system and gut health. Additionally, the use of bacterial cultures in the cheese-making process can help increase the concentration of CLA, which may improve body composition and help prevent diabetes and cancer.
While feta cheese offers these potential health benefits, it is important to note that soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a type of bacteria that can cause mild flu-like symptoms in adults and harm a fetus. Pregnant women are advised to avoid unpasteurized cheeses to prevent potential Listeria contamination.
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Feta is a good source of vitamins and minerals
Feta cheese is a good source of vitamins and minerals and has several health benefits when consumed in moderation.
Feta is a soft, white, brined cheese with a rich aroma, a slightly sour taste, and a tangy flavour. It is traditionally made from sheep's milk or a mixture of sheep and goat's milk. It is one of the oldest cheeses in the world and is known for its soft, crumbly texture.
Feta is a good source of calcium, with 100 grams of the cheese providing around 493 milligrams of calcium, which is about 49% of the recommended daily average intake for adults. Calcium helps maintain healthy teeth and bones, and consuming it with phosphorus has been linked to improved bone density and osteoporosis prevention. Feta also contains high levels of phosphorus, with 337 mg or 48% of the RDI, as well as vitamin A, with 100 grams of aged feta containing 422 IU or 14% of the RDI. Feta also contains vitamin K, folate, pantothenic acid, iron, magnesium, zinc, and B vitamins.
Feta also contains beneficial bacteria and fatty acids, including conjugated linoleic acid (CLA), which has been linked to improved body composition and may help prevent diabetes and cancer. It is also a good source of protein, providing high-quality protein that is rich in all the essential amino acids needed for growth and development.
While feta cheese offers these nutritional benefits, it also has high amounts of sodium and saturated fat, so it should be consumed in moderation.
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Frequently asked questions
Yes, feta cheese is considered a low-carb food. It contains 3.88 g of net carbs per 100 g, or 1.1 g per ounce.
Feta cheese is keto-friendly, as it is low in carbohydrates and high in fat. However, it should be consumed in moderation due to its high sodium content.
Feta cheese is considered a low-calorie cheese. One ounce (28 grams) of feta cheese contains 74-75 calories, while 100 grams contains 265 calories.
Feta cheese is a good source of calcium, phosphorus, protein, and B vitamins, which promote bone health. It also contains beneficial bacteria, such as Lactobacillus plantarum, which can improve immune and intestinal health. However, feta cheese is high in sodium and saturated fat, so it should be consumed in moderation.
