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Feta Cheese — Nutrients, Health Benefits, And Shopping Tips

Feta cheese photo

Listonic Team

September 6, 2024

Feta cheese, originating from Greece, is known for its tangy and salty flavor profile and crumbly texture. Understand how to select quality feta, explore its dietary benefits, such as its rich calcium content, and get creative ideas for incorporating feta into your meals, from salads to baked dishes.

Nutrition facts

Check the detailed nutritional values of feta cheese, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 264 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber0 g-
Sugars4 g8%
Glycemic Index0 -
Protein14 g28%
Sodium1116 mg48.52%
Total Fat21 26.92%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes feta cheese stand out:

14 g

🧀 Good Protein Content

Did you know?

🛒
Opt for feta in brine for freshness and flavor. Greek feta is often considered more authentic.
😋
Feta cheese is traditionally made from sheep or goat milk and is a staple in Greek cuisine.
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Store feta cheese in the refrigerator, keeping it submerged in brine within an airtight container for up to 1-2 weeks after opening. If there's no brine, wrap it tightly or use an airtight container and consume it within a week. For extended storage, feta can be frozen for up to three months, although this may change its texture.

Health benefits

Learn how feta cheese, when used in moderation, can provide a source of calcium and protein, enhancing your meals and contributing to bone health and a balanced diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in calcium, supporting strong bones and teeth, and reducing the risk of osteoporosis.
  • Contains probiotics, which support gut health by promoting a healthy balance of gut bacteria.
  • Provides essential vitamins and minerals such as Vitamin B12, phosphorus, and riboflavin, which support overall health and well-being.
  • Lower in fat and calories compared to other cheeses, making it a healthier option for weight management and heart health.
  • Versatile and flavorful, enhancing the taste and nutritional value of various dishes such as salads, wraps, and baked goods.

Health risks

Recognize the possible concerns linked to feta cheese.
  • High sodium content which can contribute to hypertension and increased cardiovascular risks when consumed frequently or in large quantities.
  • High saturated fat content which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently.
  • Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
  • Risk of contamination with harmful bacteria such as Listeria, especially if the feta cheese is not properly stored or is made from unpasteurized milk.
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How to choose feta cheese

Look for feta cheese that is sold in blocks submerged in brine, which helps maintain its moisture and texture. The cheese should crumble easily and have a tangy, salty taste characteristic of traditional feta.

Do not buy dry or overly crumbly feta, or cheese that has developed an off-smell. Properly preserved feta should be creamy and salty without being overpowering.

How to choose feta cheese

How to store feta cheese

Feta cheese should be kept in the refrigerator, fully immersed in brine. Store it in a sealed container to preserve its moisture and flavor. When properly stored, feta cheese can remain good for 1-2 weeks after opening.

Exposing feta to air can lead to it drying out and losing its characteristic tang. It’s advisable to avoid keeping it without brine. Making sure the container is tightly closed will help maintain its creamy consistency and taste.

✅ Extra Tip

If you run out of brine, you can use a mixture of water and a little salt to keep the feta cheese submerged.

How long does it last?

Feta cheese can last for 1-2 weeks in the refrigerator once opened. Unopened, it can last for 3-6 months. To maintain its quality, keep it submerged in brine and stored in an airtight container.

What to do with leftovers?

Leftover feta cheese can be used in a variety of savory dishes. Crumble it over salads, soups, or grain bowls for a salty, tangy flavor, or mix it into a pasta dish with vegetables and olive oil. Feta cheese is also great in baked dishes, where it adds a creamy, tangy layer.

Use feta cheese in a quiche or frittata by mixing it with eggs, vegetables, and herbs, then baking until set. If you have a lot of feta cheese, consider making a batch of spanakopita, a Greek pastry filled with spinach and feta, or using it in a stuffed vegetable like peppers or tomatoes. Feta cheese can also be crumbled over pizza or flatbreads, or mixed into a dip with yogurt, garlic, and herbs. For a quick snack, enjoy feta cheese with olives, bread, and a drizzle of olive oil.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How feta cheese supports specific health conditions

Feta cheese is rich in calcium, supporting bone health and helping prevent osteoporosis. It also provides protein, promoting muscle health and tissue repair. Feta contains probiotics, supporting digestive health by improving gut flora balance.

However, due to its high sodium content, it should be consumed in moderation to maintain heart health. Feta pairs well with vegetables to enhance its nutritional value.

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