Patrick Oconnell
Feta cheese is a popular ingredient in Mediterranean cuisine, known for its salty, tangy flavour and crumbly texture. With its high content of fibre, vitamins, proteins, and essential fats, it is a versatile addition to salads, pastas, and dips. For those watching their weight, it is important to note that 100 grams of feta cheese contains approximately 264 calories, with a macronutrient breakdown of 6% carbs, 72% fat, and 21% protein. In terms of volume, 100 grams of feta cheese is equivalent to about 0.42 cups.
| Characteristics | Values |
|---|---|
| Weight | 100 grams |
| Volume | 0.42 cups |
| Calories | 264 |
| Macronutrient Breakdown | 6% carbs, 72% fat, and 21% protein |
| Diet | Keto-friendly |
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What You'll Learn
Feta cheese's nutritional value
Feta cheese is a soft, white, brined cheese that is typically made from sheep's milk or a mixture of sheep's and goat's milk. It is a staple in Greek cuisine and the Mediterranean diet, known for its tangy and sharp flavour. In terms of nutritional value, feta cheese is a good source of essential vitamins and minerals. It is particularly rich in calcium, which is essential for muscle and nerve function, as well as strong and healthy bones and teeth. Feta also contains phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention.
Feta cheese is also a good source of protein, which is important for muscle, skin, and blood health, and is necessary for the growth, development, and repair of cells and tissues. The cheese also contains several B vitamins, which support a healthy nervous system, skin, and energy production. Additionally, feta has a fatty acid known as conjugated linoleic acid (CLA), which has been shown to help reduce body fat and improve body composition in the long term.
While feta cheese has some notable nutritional benefits, it is also high in sodium and saturated fat. Excessive sodium in the diet has been linked to high blood pressure and ongoing health issues such as kidney disease, stroke, and heart disease. Therefore, it is important to consume feta in moderation as part of a balanced diet.
When purchasing feta cheese, it is important to look for the Protected Designation of Origin (PDO) stamp or wording to ensure it adheres to certain requirements, including a minimum of 70% sheep's milk from local breeds in Greece.
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How much is 100g of feta cheese in cups?
100 grams of feta cheese is roughly equivalent to 0.42 cups. This amount of feta cheese will appear as several small, cube-like portions or crumbles, depending on how it is cut or crumbled. Feta cheese is a popular addition to salads and wraps, and its salty flavour can enhance various dishes.
When considering the nutritional value of 100 grams of feta cheese, it is important to note that it contains approximately 264 calories, with a macronutrient breakdown of 6% carbs, 72% fat, and 21% protein. This makes it a relatively high-calorie food option.
While the volume measurement of 0.42 cups for 100 grams of feta cheese is a useful estimate, it is worth mentioning that the crumbliness or creaminess of the cheese can slightly affect the final volume. Additionally, some people prefer to eyeball the amount of feta cheese they add to their dishes rather than measuring it precisely.
In summary, 100 grams of feta cheese is roughly equivalent to 0.42 cups, and this amount provides a significant number of calories and nutrients. The appearance of this quantity can vary slightly depending on the texture and crumbliness of the cheese, but it generally consists of several small pieces or crumbles.
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Calories: 264 per 100g
Feta cheese is a powerhouse of fibre, vitamins, proteins, and essential fats. It has a relatively high calorie density, with 264 calories per 100g, consisting of 6% carbs, 72% fat, and 21% protein. This calorie count is equivalent to approximately 75 calories per ounce.
To visualize 100 grams of feta cheese, it would roughly translate to about 0.42 cups. However, it's worth noting that feta cheese is not typically measured in cups, and the amount added to dishes like salads or wraps can be eyeballed without needing precise measurements.
Feta cheese is a versatile ingredient that can be used in a variety of dishes, including salads, pastas, pizzas, and dips. It is often sold in vacuum-packed packages to ensure freshness and convenience.
When incorporating feta cheese into your diet, it is important to be mindful of portion sizes, especially if you are watching your calorie intake. While feta cheese offers nutritional benefits, it is calorie-dense, and a small amount can contribute significantly to your daily calorie count.
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Keto diet-friendly
Feta cheese is a tangy and savoury staple of Mediterranean cuisine. It is made from goat's milk, which can be easier on the stomach for those who have trouble with cow's milk. 100 grams of feta cheese is roughly equivalent to about 0.42 cups.
Feta cheese is keto-friendly, but only in moderation due to its carb content. It contains 5.58 grams of carbs per 100 grams, which can rapidly add up if portions are not carefully monitored. Feta cheese has a relatively high-calorie density, with 264 calories per 100 grams, and a macronutrient breakdown of 6% carbs, 72% fat, and 21% protein.
When including feta cheese in a keto diet, it is important to be mindful of portion sizes and to pair it with low-carb foods. Using a digital food scale can help measure accurate servings. For example, feta cheese can be crumbled over scrambled eggs or added to a Greek-inspired chicken dish or Mediterranean-style salad. It can also be melted into a keto-friendly cauliflower gratin or used in keto baking.
There are also several keto-friendly cheese alternatives to feta, such as cheddar, parmesan, mozzarella, and halloumi, which have lower carb content.
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How to store feta cheese
Feta cheese is a delicious, tangy, and briny flavour booster. It is usually shipped in a salt brine, which is a combination of water and salt that flavours and preserves the cheese. When exposed to the air, feta starts to dry out and the flavour becomes sharply sour. Therefore, it is important to store feta cheese correctly to keep it fresh.
If you buy feta cheese that comes in a brine, make sure the cheese is covered completely. Change the brine once a week. If you accidentally throw out the brine or buy feta that does not come in brine, you can easily make your own by combining water and salt. To make the brine, boil enough water to fill your container. Add a tablespoon of salt to the water. Once it boils, take it off the heat and let it cool completely. Once the water has cooled, fill your container and add the feta, ensuring that the cheese is completely covered. If you don't eat cheese often, change the water every two weeks or so.
Another option for storing feta cheese is to use oil. This method is recommended for mature cheeses, and you can use the oil to dress salads. You can also add herbs like rosemary, thyme, or garlic to the oil to add extra flavour.
If you have already crumbled your feta, it will have a limited life. However, you can try freezing it to use in cooked dishes.
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Frequently asked questions
100 grams of feta cheese is roughly equivalent to about 0.42 cups.
Feta cheese is a powerhouse of fibre, vitamins, proteins and essential fats. The macronutrient breakdown is 6% carbs, 72% fat, and 21% protein. It has a relatively high-calorie density, with 264 calories per 100 grams.
Feta cheese should be refrigerated at 1°C-4°C and consumed within 3 days of opening.
