Frederic Melton
Feta cheese is a soft, creamy Greek cheese made from sheep's milk or a mixture of sheep and goat's milk. It has a strong flavour, so a little goes a long way. Feta is lower in fat than many other cheeses, but it's high in salt and saturated fat, so it should be eaten in moderation. Reduced-fat feta is also available and is a healthier choice, although it's still high in salt. Feta is a good source of calcium and protein, and it contains probiotics and B vitamins.
| Characteristics | Values |
|---|---|
| Fat content | Feta cheese is lower in fat than many other cheeses (around 20% fat, 14% saturated) but is still considered high in fat. |
| Low-fat options | Reduced-fat feta is available and is a healthier choice, although it is still high in salt. |
| Calories | Feta is lower in calories per ounce than other popular cheeses, at 75 calories per ounce. |
| Sodium | Feta is high in sodium and should be eaten in moderation. |
| Health benefits | Feta contains calcium, protein, and B vitamins, which support a healthy nervous system, skin, and energy production. It also contains probiotics, which promote a healthy gut and support immune system function. |
| Health risks | Excessive sodium in the diet can contribute to high blood pressure and related health issues such as kidney disease, stroke, and heart disease. Feta also contains phosphorus, which may weaken bones in people with kidney disease. Soft, unpasteurized feta can contain bacteria that may cause mild flu-like symptoms and may be harmful to pregnant women. |
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What You'll Learn
Feta cheese is lower in fat than many other cheeses
Feta cheese is a soft, creamy Greek cheese made from sheep's milk or a mixture of sheep's and goat's milk. It is typically aged in brine, giving it a salty, tangy flavour and a crumbly texture. While feta cheese is an excellent source of nutrients like calcium and protein, it also contains saturated fats and has a high sodium content. However, compared to other cheeses, feta is considered lower in fat.
For example, a 1-ounce (28-gram) serving of feta cheese contains around 20% fat, of which 14% is saturated. In comparison, traditional whole milk mozzarella has 85 calories and 18% fat per ounce, with 12% saturated fat. Even reduced-fat mozzarella has 7% fat and 4.2% saturated fat. Other cheeses, such as cottage cheese, also tend to have lower fat content than feta, with standard cottage cheese containing 6% fat and low-fat versions containing as little as 2%.
The reason for feta's lower fat content compared to other cheeses may lie in its traditional production methods and ingredients. Feta is not traditionally made from cow's milk but rather from sheep and goat's milk, which may contribute to its lower fat profile. Additionally, feta's strong flavour means that a little goes a long way, so you can use less of it compared to milder cheeses.
Despite its lower fat content relative to other cheeses, feta is still considered a high-fat food. Manufacturers produce reduced-fat feta cheese, which offers a healthier option while retaining the tangy flavour and crumbly texture of traditional feta. However, even reduced-fat feta is still high in salt, so it should be consumed in moderation and without adding additional salt.
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Reduced-fat feta is available, but it's still high in salt
Feta cheese is a soft, creamy Greek cheese made from sheep's milk or a mixture of sheep's and goat's milk. It is lower in fat than many other cheeses, containing around 20% fat, 14% of which is saturated. However, feta cheese has a high sodium content, contributing to high blood pressure and other ongoing health issues.
Reduced-fat feta cheese is available and is a healthier option for those looking to reduce their fat intake. It offers the same tangy flavour and crumbly texture as traditional feta but with less fat. However, it is important to note that even reduced-fat feta is still high in salt. The sodium content in reduced-fat feta can be as high as 15% of the daily value per serving, so it is important to avoid adding additional salt when cooking with this cheese.
The availability and labelling of reduced-fat feta vary depending on the region. In Greece, manufacturers of low-fat feta are not allowed to market their product as "feta" by law. Only the original full-fat feta cheese can be labelled as such. Outside of Greece, similar cheeses made from cow's milk may be sold as "salad cheese" since they do not meet the requirements to be legally called feta.
When considering the nutritional aspects of feta cheese, it is important to look at the broader context. Feta is a low-calorie source of various vitamins and minerals, including calcium, protein, and B vitamins. It also contains probiotics, which promote a healthy gut and support immune system function. While it is high in sodium and saturated fat, consuming feta in moderation can be part of a balanced diet.
In summary, reduced-fat feta cheese is available as a lower-fat alternative to traditional feta. However, it is important to be mindful of its salt content and the potential impact on overall sodium intake. The labelling of reduced-fat feta may vary, especially in regions with specific regulations, such as Greece. When consumed in moderation, feta cheese can be part of a nutritious and flavourful diet.
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Feta is a good source of calcium and protein
Feta cheese is a good source of calcium and protein. Calcium is crucial for maintaining healthy bones and teeth and plays a role in muscle function, nerve transmission, and blood clotting. Feta cheese provides a moderate-to-high level of calcium, with 536 milligrams per 100 grams. This is especially important for children, teenagers, and postmenopausal women, who have higher calcium requirements to support growth and prevent bone density loss.
Protein is vital for various bodily functions, including muscle repair and growth, enzyme production, and immune function. Feta cheese offers a moderately high level of protein, with 18 grams of protein per 100 grams. The protein in feta is complete, meaning it contains all the essential amino acids that the body cannot produce on its own. Incorporating feta into your diet can help meet your protein needs.
In addition to being a good source of calcium and protein, feta cheese also contains several B vitamins and phosphorus, supporting bone health, a healthy nervous system, skin, and energy production. Feta is also a low-calorie source of these vitamins and minerals and is considered a reasonable option to eat in moderation as part of a balanced diet.
However, it's important to note that feta cheese also has high amounts of sodium and saturated fat. Excessive sodium in the diet has been linked to high blood pressure and other ongoing health issues. Saturated fats are known to raise cholesterol levels, and feta cheese contains 71 milligrams of cholesterol per 100 grams. Therefore, it's important to consume feta cheese in moderation and consider the overall quality of your diet.
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It's easier to digest than cow's milk cheese
Feta cheese is a soft, creamy Greek cheese with a rich flavour. It is traditionally made from sheep's milk or a mixture of sheep's and goat's milk. Feta is lower in fat than many other cheeses, containing around 20% fat and 14% saturated fat. For comparison, mozzarella cheese contains around 18% fat and 12% saturated fat, while cottage cheese contains 6% fat and 3% saturated fat.
Feta cheese is considered a reasonable option to consume in moderation as part of a healthy diet. While it is high in sodium and saturated fat, it is also a good source of nutrients such as calcium and protein. Feta contains probiotics, which are strains of good bacteria that promote a healthy gut and support immune system function. Additionally, the calcium and protein in feta can help control blood sugar levels, reducing the risk of diabetes.
One reason why feta cheese is lower in fat than other cheeses is that it is not traditionally made from cow's milk. Cow's milk cheeses, such as Camembert, tend to have higher fat content. For example, whole milk mozzarella contains 85 calories per ounce, compared to 75 calories per ounce for feta. Feta's lower calorie content makes it a good choice for those watching their weight.
Furthermore, feta is easier to digest than cow's milk cheese because it is made with sheep and goat's milk. This is because the protein structure in sheep and goat's milk is more similar to that of human milk, making it easier for our bodies to break down and absorb. In addition, sheep and goat's milk contain higher levels of short- and medium-chain fatty acids, which are more easily digested than the long-chain fatty acids found in cow's milk.
However, it is important to note that reduced-fat versions of feta cheese are available, which may be a healthier option for those watching their fat intake. These reduced-fat versions still offer the tangy flavour and crumbly texture of traditional feta but with less fat.
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Feta contains tyramine, a substance found in aged and fermented foods
Feta cheese is a low-calorie source of vitamins and minerals, but it also contains saturated fats and has a high sodium content. While feta is lower in fat than many other cheeses, it is still considered a reasonable option to eat in moderation. Feta is also a good source of calcium and protein.
Feta cheese is a fermented food that contains tyramine, a naturally occurring substance found in plants, animals, and aged and fermented foods. Tyramine is a natural compound and a byproduct of the breakdown of tyrosine, an amino acid. It acts as a catecholamine-releasing agent and is unable to cross the blood-brain barrier.
Tyramine is commonly found in many foods, including wine, cheese, and chocolate. It is produced by the decarboxylation of tyrosine during fermentation or decay. Foods that are fermented, cured, pickled, aged, or spoiled tend to have high amounts of tyramine. For example, Cheddar, blue, Swiss, Parmesan, feta, and Camembert cheeses are all aged cheeses that contain tyramine.
High levels of tyramine in the body can cause several health problems, the most common being migraine headaches. Tyramine can trigger nerve cells to release norepinephrine, a hormone that increases blood pressure and heart rate. People who suffer from migraines or have high blood pressure may want to avoid or limit their consumption of foods with high tyramine levels.
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Frequently asked questions
Feta cheese is lower in fat than many other cheeses, containing around 20% fat, 14% of which is saturated. However, it is not considered low-fat in Greece, where it originated, and reduced-fat versions are available.
Feta has a lower fat content than most other cheeses. For example, mozzarella ball typically contains 18% fat, while feta has 20%. However, feta has a stronger flavour, so less is needed.
Feta cheese is a good source of calcium and protein, and it contains probiotics and B vitamins. However, it is also high in sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake.
Full-fat feta cheese has fewer calories per ounce than most other cheeses, including low-fat mozzarella. However, reduced-fat feta is also available and contains even fewer calories.
Feta is traditionally made from sheep and goat's milk, whereas other cheeses, like mozzarella, are made from cow's milk. Goat's and sheep's milk contain less fat than cow's milk.
