You may have seen it in supermarkets or small delis. If you haven’t lured into it, it is time you dive in.
First of all lets explain what feta cheese is.
As time went by, the Greeks fine tuned the cheese and it is now internationally protected. It is made with sheep’s and goat’s milk, adding salt to preserve, which adds to its flavor and gives quite a kick. Feta has a soft, crumbly texture and a salty, tangy flavor.
How many calories and fat?
As feta has a strong tangy flavor, you can add just a few pieces of it and still feel the satisfaction of a great taste – of course, visit any Greek family and you will see that feta is all over the salad, in pies, and on top of other dishes. A simple serving of gram (1oz) contains 74 calories and 6g of fat. Feta provides 4g of saturated fat, fitting well-below the daily limits set by most developed countries.
What should you consider in terms of nutrition
Studies show that just one gram (1oz.) of feta provides 13 % of the calcium’s recommended allowance, if this is based on a normal 2,000-calorie diet.
We recently discovered that the U.S. Department of Agriculture recommends that most adults should consume 3 cups of dairy daily. This means, if you compare it with feta, and assuming that you don’t like milk, that a just 42 grams (1.5oz) serving of feta counts as a cup of milk!
Additionally, you get some more goodness from it – feta cheese contributes to your health as it offers small amounts of many other vitamins and minerals, riboflavin, vitamin B12, phosphorus (yes, it’s a good thing),vitamin B6 selenium and zinc.
But doesn’t it contain sodium?
Well, feta cheese contains 315 mg of sodium per 1 gram (1oz). Adults who are following a healthy diet and are on their ideal weight they should limit their daily intake of 2,300 mg of sodium. If you are experiencing health issues, like high blood pressure or heart disease you will need to consume less, usually no more than 1,500 mg per day.
Our advice? Do not exceed 28 grams (1oz.) serving of feta daily to keep sodium in check as many other foods, such as breads, salad dressings, sauces, or frozen dinners. Each one of these contains salt.
Ok, let’s compare the facts
Feta cheese is lower in fat and calories than many other types of cheese. Melt feta cheese over a piece of bread rather than using yellow cheese such as cheddar, which contains 113 calories per gram with 9g of fat, 6g of which are saturated. Include feta in a your daily salad and use two to three spoons of olive oil, rather than your typical sauce.
Let us know what you think and which feta you use!
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