Frederic Melton
Feta cheese is a Greek staple and is used in a variety of dishes, from appetisers to desserts. It is made from goat's and sheep's milk and is known for its tangy, sharp flavour and creamy texture. Feta is typically sold in blocks and is firm but crumbly. A serving size of feta cheese is considered to be 1 ounce or 28 grams, which contains approximately 74-75 calories, as well as decent amounts of vitamins and minerals.
| Characteristics | Values |
|---|---|
| Typical region | Greece |
| Typical milk used | Sheep and goat |
| Texture | Firm, but crumbles when cut and has a creamy mouthfeel |
| Flavor | Tangy and sharp |
| Nutrients | Calcium, protein, vitamins A, K, vitamins B, phosphorus, folate, pantothenic acid, iron, magnesium |
| Sodium content | 312 mg per 1-ounce (28-gram) serving |
| Calories | 74-75 per 1-ounce (28-gram) serving |
| Fat content | 6 grams per 1-ounce (28-gram) serving |
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What You'll Learn
Feta cheese is a fresh, soft, white cheese
Feta cheese is a fresh, soft, and white cheese that is a staple of Greek cuisine. It is one of the oldest cheeses in the world and is typically made from sheep's or goat's milk. Feta has a rich aroma and a slightly sour taste, with a tangy and sharp flavour when made with sheep's milk and a milder flavour when made with goat's milk. It is produced in blocks and has a firm texture, but it can crumble when cut and has a creamy mouthfeel.
Feta cheese is a brined cheese that is shaped into cubes and stored in salted water for two months to mature. A 1-ounce (28-gram) serving of feta cheese contains 74-75 calories and is lower in fat and calories than aged cheeses like cheddar or parmesan. It is also a good source of essential vitamins and minerals, including calcium, protein, vitamins A and K, folate, and iron.
However, feta cheese is high in sodium, with 312 mg of sodium in a 1-ounce serving. It also contains high amounts of saturated fat and lactose, as it is an unripened cheese. People who are sensitive to salt can reduce the salt content by rinsing the cheese with water before eating it. Those who are allergic or intolerant to lactose should avoid consuming feta cheese due to its high lactose content.
Despite these concerns, feta cheese is considered a healthy choice when eaten in moderation. It has higher calcium content than many other cheeses and contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to reduced body fat and improved body composition. Feta also contains probiotics, which promote a healthy gut and support immune system function.
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It's made from goat's and/or sheep's milk
Feta cheese is a Greek cheese made from goat's and/or sheep's milk. It is one of the oldest cheeses in the world and is characterised by its tangy, sharp flavour and creamy texture. The cheese is typically produced in blocks and is firm, but crumbly. It is also high in sodium, with a 1-ounce (28-gram) serving containing 312 mg of sodium, or around 13% of your RDI.
The flavour of feta varies depending on the type of milk used. Feta made with sheep's milk has a tangy and sharp taste, whereas feta made with goat's milk is milder. In some regions of Greece, where feta originated, sheep and goats are raised on local grass, and this environment gives the cheese its unique characteristics.
French feta, which originates in southwest France, is a milder variety made from the milk of specific ewe breeds. Bulgarian feta is less salty and uses a blend of sheep, goat, and cow's milk. Wisconsin feta is made solely from cow's milk, resulting in a lighter, less gamey, and less tart taste, as well as a crumblier texture.
Feta is considered a healthy cheese option when consumed in moderation. It is lower in fat and calories compared to aged cheeses like cheddar or parmesan. For example, 1 ounce (28 grams) of feta contains 74-75 calories and 6 grams of fat, while the same amount of cheddar or parmesan has over 110 calories and 7 grams of fat. Feta is also a good source of calcium, protein, phosphorus, and B vitamins. Consuming calcium and phosphorus together has been linked to improved bone density and osteoporosis prevention.
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It's high in sodium, calcium and protein
A serving of feta cheese is typically considered to be about 1 ounce (oz), or 30 grams (g). This amount can vary slightly depending on the specific diet or nutritional guidelines being followed. As for its nutritional content, feta cheese is particularly rich in sodium, calcium, and protein.
Starting with sodium, a mineral that plays a crucial role in maintaining fluid balance and nerve transmission in the body, feta cheese is known for its high sodium content. A 1-oz serving of feta cheese can contain anywhere from 150 to 200 milligrams (mg) of sodium, depending on the brand and specific type of feta. While this mineral is essential for bodily functions, it is important to monitor sodium intake, as excessive consumption can lead to increased blood pressure and water retention.
Calcium, a mineral essential for bone health, is another key nutrient in feta cheese. A single serving of this cheese provides around 140 mg of calcium, which is a significant contribution to the recommended daily intake of 1,000–1,200 mg. Adequate calcium intake is crucial for maintaining strong bones and preventing osteoporosis, and including calcium-rich foods like feta cheese can help individuals meet their daily requirements.
Protein, the building block of muscles, skin, and blood, is also abundant in feta cheese. In a 1-oz serving, there are about 4 to 5 g of protein, which is relatively high compared to other types of cheese. Protein is essential for muscle repair and growth and also helps promote satiety, keeping individuals feeling fuller for longer after a meal. The protein content in feta cheese makes it a valuable source of this nutrient, especially for those who may have higher protein requirements, such as athletes or individuals recovering from injury.
In conclusion, while feta cheese is certainly flavorful and can enhance many dishes, it is important to be mindful of the portion size to avoid excessive intake of sodium. Additionally, individuals can benefit from the calcium and protein content in feta cheese, contributing to bone health and providing essential building blocks for bodily functions. As with any food product, moderation and balance are key to reaping the nutritional benefits without exceeding recommended intake levels.
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Feta is lower in fat and calories than other aged cheeses
Feta cheese is a Greek staple, traditionally made from sheep and goat's milk. It is one of the oldest cheeses in the world and is known for its tangy, sharp flavour and creamy texture. While feta is high in sodium, it is lower in fat and calories than other aged cheeses, such as cheddar or parmesan. This makes it a healthier option when compared to these higher-fat alternatives.
A serving of feta cheese is typically considered to be one ounce or 28 grams. This amount provides a good source of essential vitamins and minerals, including calcium, phosphorus, vitamin A, vitamin K, folate, pantothenic acid, iron, magnesium, and B vitamins. The calcium and phosphorus in feta work together to improve bone density and prevent osteoporosis. Feta also contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to reduced body fat and improved body composition over the long term.
In terms of fat content, one ounce of feta cheese contains 6 grams of fat, compared to over 7 grams in the same amount of cheddar or parmesan. This makes feta a more moderate-fat option, with a total of 74 calories per ounce, compared to over 110 calories in the higher-fat cheeses. Feta's lower fat content also makes it easier to digest than cheeses made from cow's milk.
While feta is lower in fat and calories than some aged cheeses, it is important to note that it is still a high-fat food. As such, it should be consumed in moderation as part of a balanced diet. For those sensitive to salt, it is also worth noting that feta can be rinsed with water before eating to reduce its sodium content. Overall, when enjoyed in moderation, feta cheese can be a good source of essential nutrients and a healthier alternative to other aged cheeses.
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It's a staple of Greek cuisine
Feta cheese is a staple of Greek cuisine, where it is used in dishes ranging from appetisers to desserts. It is a Protected Designation of Origin (PDO) product, meaning that only cheese made in certain areas of Greece can be called "feta". In these regions, feta is traditionally made with milk from sheep and goats that are raised on local grass. This specific environment and production method give the cheese its unique characteristics.
Feta is one of the oldest cheeses in the world and is known for its rich aroma and slightly sour taste. Its flavour is tangy and sharp when made with sheep's milk, but milder when made with a combination of sheep and goat's milk. The texture is firm to the touch but can crumble when cut, with a creamy mouthfeel.
Feta cheese is a good source of essential vitamins and minerals, including calcium, phosphorus, vitamin A, vitamin K, folate, pantothenic acid, iron, and magnesium. It also contains probiotics, which promote a healthy gut and support immune system function. However, feta cheese is high in sodium and saturated fat, so it should be consumed in moderation.
In Greek cuisine, feta cheese is often served as an appetiser or side dish, paired with dishes such as salads, mezze platters, or grilled vegetables. It is also used in recipes such as spanakopita (spinach pie) and tyropita (cheese pie). Feta can be crumbled or cubed and added to dishes, or simply enjoyed on its own.
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Frequently asked questions
Feta is a soft, white-coloured cheese made from goat's and/or sheep's milk. It is one of the oldest cheeses in the world and originates from Greece.
A typical serving size of feta cheese is considered to be 1 ounce or 28 grams.
Feta cheese is an excellent source of calcium, protein, phosphorus, and probiotics. It also contains conjugated linoleic acid (CLA), which is a fatty acid that has been linked to reducing body fat. Additionally, feta has lower fat and calorie content when compared to other aged cheeses like cheddar or parmesan.
Feta cheese contains high amounts of sodium and saturated fat. It is also an unripened cheese, which means it has a higher lactose content. Individuals who are sensitive to salt or lactose intolerant should consider their consumption accordingly.
