Feta cheese is one of the most popular cheeses in the world, originating from Greece. This soft, white cheese is kept in brine and has a strong, tangy flavor, making it a key ingredient in Mediterranean and Middle Eastern cuisines. In this article, we will explore the nutritional value of feta cheese and its importance in a balanced diet. For more information on this cheese and related products, feel free to visit the Feta Cheese section in the Faraz store.
Nutrition Content of Feta Cheese: What You Need to Know
The nutrition content of feta cheese differs significantly from hard cheeses such as cheddar or parmesan. This cheese contains several nutrients that can be added to a healthy diet. Let’s look at its main ingredients in detail:
Feta Cheese Calories
For those who are tracking their weight, one must know Feta Cheese Calories. According to nutritional data, feta cheese contains about 264 calories per 100 grams. This is lower compared to most other cheeses, and this is the reason feta is a good choice for those who want the benefits of cheese without overloading on their calorie intake.
The secret to feta cheese nutrition value is that the average serving size is usually less than 100 grams. As an example, a medium feta slice (30 grams) contains approximately 80 calories.
Feta Cheese Protein
One of its richest nutritional advantages is feta cheese protein. There is roughly 14 grams of protein for every 100 grams of feta cheese, which is about 28% of the recommended adult amount per day. All the basic amino acids the human body can’t produce on its own are in the feta cheese protein.
Feta cheese protein is a quality source of daily protein for physically active, athletes, and vegetarians who use dairy products.
Other Vital Nutrients in Feta Cheese Nutrition Value
Feta cheese nutrition value does not end with calories and protein. There are other vital nutrients in this cheese that provide body health:
Fat
Feta cheese contains about 21 grams of fat per 100 grams. Although this is considerable, feta cheese contains less fat compared to most cheeses. A lot of the fat in feta cheese is saturated fat, but it also includes healthy omega-3 fatty acids.
Calcium
One of the most distinctive characteristics of nutrition content of feta cheese is high calcium content. Every 100 grams of feta cheese contains roughly 360 mg of calcium (36% of the daily value), which is needed for healthy bones and teeth.
Sodium
Feta cheese has a high sodium level (around 1,140 mg per 100 grams) since it is soaked in salt brine. It is close to half of the maximum recommended daily intake of sodium. Hypertensive patients or those with heart problems should be careful with feta cheese consumption.
Vitamins and Minerals
Feta cheese nutrition value includes several vitamins and minerals:
- Vitamin B12: Essential for nerve function and blood cell development
- Phosphorus: Approximately 190 mg (19% of the daily value)
- Vitamin B2 (riboflavin): Essential for energy production and metabolism
- Zinc: Essential for the immune system
- Vitamin A: Essential for eye health and the immune system
Health Benefits of Feta Cheese
As far as nutritional quality of feta cheese, the cheese has the potential to contribute to good health in the following manner:
- Enhancing bone strength: Owing to high calcium and phosphorus content
- Low-calorie protein: May be incorporated in weight loss diets
- Presence of good bacteria: Some types of feta cheese contain probiotics which are beneficial to the digestive system
- Vitamin B12 presence: Necessary for people who are consuming less meats
Feta Cheese Consumption Tips
It comes to feta cheese nutritional value; observe these guidelines in order to obtain maximum benefits:
- Balanced usage: Since it is rich in sodium and fat, a balanced application of feta cheese is recommended
- Vegetables: To create a nutritional balance, consume feta cheese along with raw vegetables
- Proper storage: In order to secure the feta cheese nutritional value, store in refrigerator
- Salt-free alternative: For salt-intolerant persons, salt-free feta cheese varieties are also available on sale
The value of feta cheese nutrition value makes it a desirable food choice for a number of diets. Since the calories in feta cheese are relatively low and feta cheese protein is well within range, the cheese is something that can be included in a healthy and balanced diet. Moderation, as with all foods, is naturally the best way to gain its nutritional rewards while staying clear of issues linked with its overeating.
By properly achieving feta cheese nutrition value, you can incorporate this delicious cheese in your diet intelligently and benefit from its unique taste and nutritional values.
How to Eat Feta Cheese
With its salty taste and distinct texture, feta cheese is unbeatable when it comes to versatility in the kitchen. The feta cheese nutrition value makes feta cheese a perfect option for a wide variety of dishes. In this article, we will tell you about various uses of this popular cheese so that you can most beneficially utilize feta cheese nutrition value along with its characteristic taste.
Feta Cheese in Mediterranean Salads
One of the most usual ways of having the feta cheese nutrition value is to include it in Mediterranean salads:
Classic Greek Salad
A traditional Greek salad is composed of:
- Sliced cucumbers
- Red tomatoes
- Red onion rings
- Black olives with the pits removed
- Green peppers
- Shredded or cubed feta cheese
- Extra virgin olive oil
- Balsamic vinegar
- Thyme and oregano powder
In its wonderful taste, the salad blends the nutritional value of feta cheese with the vitamins present in fresh vegetables.
Watermelon and Feta Salad
Mixing the sweetness of watermelon with the salty taste of feta cheese provides a distinctive experience:
- Fresh watermelon cubes
- Crumbled feta cheese
- Fresh mint leaves
- Olive oil
- Fresh lemon juice
- Fresh black pepper
Feta Cheese for Breakfast
Breakfast is a great time to enjoy the feta cheese nutritional value and protein of feta cheese:
Mediterranean Breakfast
- A few slices of fresh bread
- Feta cheese
- Black and green olives
- Fresh tomatoes
- Cucumbers
- Honey (to create a contrast in flavor from the saltiness of the feta cheese)
- Extra virgin olive oil
Greek Omelette with Feta
A Greek omelette or “strapatsada” is a combination of eggs, tomatoes, and feta cheese:
- Scrambled eggs
- Roasted tomatoes
- Crumbly feta cheese
- Onions and garlic
- Peppers Dolma
- Fresh parsley
- Mediterranean spices
Feta Dishes Baked
Moreover, feta cheese also provides many opportunities to cook, and the calories for feta cheese are quite fewer than other varieties, which means feta cheese is suitable for cooking as well:
Spanakopita (Feta Pie with Spinach)
It is one traditional Greek food made with a mix of:
- Filo pastry so thin
- Cooked spinach
- Feta cheese
- Onion
- Eggs
- Garlic
- Spices in the Mediterranean cuisine
Mediterranean Pasta with Feta
- Cooked pasta
- Crumbled feta cheese
- Black olives
- Sun-dried tomatoes
- Olive oil
- Fresh basil
- Garlic
Grilled Feta Cheese with Honey and Walnuts
This delicious appetizer combines:
- Thick slices of feta cheese
- Honey
- Walnuts chopped
- Thyme powder
- Crushed red pepper (optional)
- Olive oil
Feta as Flavor and Seasoning
The feta cheese nutritional value and unique taste make it mostly utilized as a seasoning:
Feta and Yogurt Sauce h4
A sauce like this can be applied to any kind of sandwiches, barbecue or vegetables:
- Feta cheese
- Greek yogurt
- Garlic
- Lemon juice
- Olive oil
- Fresh dill or mint
Feta as a Topping
Feta cheese, chopped, can be served as an excellent topping for:
- Soups, specifically tomato or lentil soup
- Stews
- Mediterranean pizzas
- Baked potatoes
- Coco and cutlets of different types
New and Creative Applications of Feta Cheese
In addition to the traditional uses, there are also creative uses to acquire nutrition content of feta cheese:
Oven-Baked Feta with Olive Oil and Spices
This recipe, which has become very popular on social media, includes:
- A whole block of feta cheese
- Cherry tomatoes
- Plenty of olive oil
- Garlic
- Crushed red pepper
- Mediterranean spices
- Then combine with cooked pasta
Feta Smoothie
For a quick, high-protein breakfast:
- Feta cheese
- Greek yogurt
- Seasonal berries
- Honey
- Walnuts or almonds
Feta Veggie Burgers
For the addition of flavor and feta cheese protein in vegetarian meals:
- Black bean or lentil burgers
- Feta cheese mixed with burger ingredients
- Aromatic vegetables
- Mediterranean spices
Summary
Feta cheese nutrition value, along with its unique taste and texture, make this cheese one of the most practical foods in the kitchen. From breakfast to dinner, from traditional meals to modern pairings, feta cheese is part of various dishes. With the ideas presented in this article, you can optimize feta cheese nutrition value and feta cheese calories and add a unique flavor to your day-to-day meals
