Feta is a staple in Mediterranean cuisine and is known for its rich flavour and crumbly texture. While many enjoy its unique taste, it’s essential to understand its nutritional profile. This blog post delves into the nutrition facts of Feta cheese, paying particular attention to lab tested value and health authority recommendations.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Feta?
Feta cheese originates from Greece and is traditionally made from sheep’s milk or a mixture of sheep and goat’s milk. This white, brined cheese is characterised by its tangy and salty flavour, along with a crumbly and slightly grainy texture.
Feta is commonly used in salads, pastries and as a table cheese. Due to its distinctive taste and texture, it has become a versatile ingredient in various dishes.
Feta nutrition fact sheet
Nutritional review for Feta
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Feta.
Calorie count
Feta cheese contains approximately 250 calories per 100 grams. Although this might seem high, it is crucial to consider the quality of these calories rather than the quantity alone. Feta provides essential nutrients, making it a valuable addition to a balanced diet.
Fat content
Next, Feta cheese has a moderately high fat content of about 21 grams per 100 grams. The fat in feta consists of both saturated and unsaturated fats.
Saturated fats are known for their role in raising cholesterol levels, while unsaturated fats can help reduce bad cholesterol levels and provide essential fatty acids. Feta contains a balance of these fats, contributing to its creamy texture and rich flavour.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Protein Content
With 18 grams of protein per 100 grams, Feta cheese offers a moderately high level of protein. Moreover, the protein in Feta is complete, meaning it contains all the essential amino acids that the body cannot produce on its own.
Protein is vital for various bodily functions, including muscle repair and growth, enzyme production and immune function. Therefore, incorporating Feta into your diet can help meet your protein needs.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Cholesterol Content
Feta cheese contains 71 milligrams of cholesterol per 100 grams. The debate over dietary cholesterol’s impact on heart health continues, but current research suggests that for most people, dietary cholesterol has a modest effect on blood cholesterol levels.
Of course, it’s more important to consider the overall quality of the diet rather than focusing solely on cholesterol intake from individual foods.
You can learn more about the impact of dietary cholesterol on blood cholesterol levels in our dedicated post here.
Salt Content
One of the notable characteristics of Feta cheese is its high salt content, which stands at about 1000 milligrams per 100 grams. The high salt level is due to the brining process used in its production.
Excessive salt intake can lead to high blood pressure and other cardiovascular issues. It is particularly harmful to individuals with hypertension or those at risk of heart disease. Thus, it is advisable to consume Feta in moderation and be mindful of overall dietary salt intake.
Calcium Content
Feta cheese provides a moderate to high level of calcium, with 536 milligrams per 100 grams. Calcium is crucial for maintaining healthy bones and teeth, and it plays a role in muscle function, nerve transmission and blood clotting.
Calcium from cheese is especially important for children, teenagers and postmenopausal women, who have higher calcium requirements to support growth and prevent bone density loss.
You can read more about this important mineral and find out which types of cheeses have the highest calcium content in our post here.
Safety in Pregnancy
Feta cheese made from pasteurised milk is generally safe for pregnant women to consume. The pasteurisation process eliminates harmful bacteria, and the low moisture content of Feta further reduces the risk of bacterial growth. Pregnant women should always check labels to ensure the cheese is made from pasteurised milk.
Of course, if you’re unsure of what you can eat during pregnancy, you should consult your healthcare professional to get a personalised plan. You can read more about which cheeses you can eat when you’re pregnant by clicking here.
Lactose Intolerance
Finally, Feta has a very low lactose content, making it suitable for most lactose intolerant cheese lovers. The fermentation process breaks down most of the lactose, reducing its content significantly. However, lactose tolerance can vary between individuals, so it’s best to start with small amounts to assess tolerance.
Conclusion
In summary, Feta cheese is a nutritionally rich food that provides a good balance of calories, fats, proteins, and essential minerals like calcium. While it has a high salt content, its benefits can be enjoyed in moderation as part of a balanced diet.
For pregnant women and those with lactose intolerance, feta remains a safe and delicious option, provided it is made from pasteurised milk and consumed within individual tolerance levels. Understanding these nutritional aspects can help you make informed choices about incorporating feta cheese into your diet.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
