Which cheese is beneficial for you, how much salt is there, and how big should your serving be to get the most nutrition out of it? We enlisted the help of a dietitian to explain.
Crispy, salty feta is an absolutely wonderful food – and when consumed in the proper amounts, it can be a healthful supplement to a well-balanced diet. We enlisted the help of dietician Nicola Shubrook to provide us with the lowdown.
What exactly is feta?
In Greece, feta is a soft cheese that is white, salty, and crumbly. It is originally prepared from sheep's milk, and it is often purchased in blocks. However, although you may get certain kinds that are created from a combination of sheep and goat milk, you will not find any Greek feta that is manufactured from cow's milk. Those prepared using cow's milk will be from somewhere other than Greece and will be referred to as feta-style cheese.
To make authentic feta, the milk is collected and filtered before being pasteurised, which is done in large cauldrons of boiling water. Probiotic cultures and rennet are added to the milk after it has cooled to thicken it. As soon as it has solidified enough to cut, it is placed in moulds to drain out the whey (milk), after which it is sprinkled with salt to function as a brine, and then let to age for a minimum of two months in wooden or metal barrels. This maturation process takes place in two stages: stage one takes place at temperatures of up to 18 degrees Celsius, and stage two takes place at a lower temperature of 2-4 degrees Celsius, after which it is fit for consumption.
A PDO (Protected Designation of Origin) product, feta must meet certain requirements in order to be labelled as such. These requirements include using at least 70% of sheep's milk that comes from local breeds of sheep and goats that have been raised on local pastures for generations, as well as coming from specific regions of Greece. This product cannot include any artificial ingredients or preservatives.
Description of the nutrient profile
The calorie content of feta is 250 calories per 100g. It contains around 50% water, 16g of protein, 2g of carbs, all of which are lactose sugar, and 20g of fat, which is composed of 14g of saturated fat and 6g of unsaturated fat. It is also high in calcium and magnesium.
Is feta a high-fat cheese?
Adults should consume no more than 70g of fat per day, with saturates accounting for no more than 20g of total fat intake. A 30g portion of feta comprises around 6g of fat, of which 4g is saturated fat – making it an excellent addition to a healthy, well-balanced diet.
Is feta a high-sodium food?
100g of feta includes 1g of sodium as a result of the brining procedure used to prepare it. As an adult, the recommended daily limit (RDA) for salt is just 2.4 grammes per day, therefore a 30-gramme meal will offer around 12 percent of your daily intake.
Is feta cheese a high-quality source of protein?
Feta is a rich source of vegetarian protein, with around 5 grammes every 30 grammes of consumption.
Is feta cheese an excellent source of calcium?
It contains high levels of calcium and phosphorus, both of which are essential for the development of healthy bones and teeth.
Feta is also an excellent source of niacin and vitamin B12, both of which assist the body in obtaining energy from the food we consume.
What is a reasonable serving size of feta cheese?
In order to get 30g of feta per serving, you would cut a 1cm strip (16) from a regular 200g block of feta. Given that it's a crumbly cheese, it may simply be sprinkled over mushrooms or avocado over toast, or added to a salad, pasta or soup. It can also be served with roasted veggies.
Is it possible to be allergic to feta?
Those who are allergic to dairy products will also be allergic to feta. In the event that you have any troubling symptoms after consumption of milk or yoghurt, such as a tickly throat or cough, sneezing, or an itchy tongue, see your doctor.
A severe allergic response known as anaphylaxis, which occurs less often, may occur. A rapid medical response is required due to the nature of the situation.
Additionally, intolerance to cow's milk or lactose is conceivable, which is distinct from an allergy to cow's milk or lactose. More information about food intolerances may be found here.
How to choose the finest feta cheese
When purchasing feta, check for a mark or phrase that indicates that it has been authorised by the PDO, as well as that it is clearly labelled Greek feta and not feta-style cheese when purchasing feta cheese.
Make sure the components are either 100 percent sheep's milk or 70 percent sheep's milk and 30 percent goat's milk, and that the product is not made with any other milk. Dairy products such as feta cheese will be the only ones that include cow's milk.
