Feta Cheese: A Nutritional Overview
Feta cheese, a staple in Mediterranean cuisine, offers a delightful tangy flavor along with a wealth of nutritional benefits that make it a popular choice among cheese lovers. Below is a detailed breakdown of its nutritional composition and health benefits.
| Nutritional Component | Amount per 100g |
|---|---|
| Energy | 264 kcal |
| Protein | 14.21 g |
| Total Fat | 21.28 g |
| – Saturated Fat | 14.946 g |
| Carbohydrates | 4.09 g |
| – Sugars | 4.09 g |
| Dietary Fiber | 0.0 g |
| Calcium | 493 mg |
| Iron | 0.65 mg |
| Magnesium | 19 mg |
| Phosphorus | 337 mg |
| Potassium | 62 mg |
| Sodium | 917 mg |
| Zinc | 2.88 mg |
| Copper | 0.032 mg |
| Manganese | 0.028 mg |
| Selenium | 15 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.154 mg |
| Riboflavin (Vitamin B2) | 0.844 mg |
| Niacin (Vitamin B3) | 0.991 mg |
| Vitamin B6 | 0.424 mg |
| Folate (Vitamin B9) | 32 mcg |
| Vitamin B12 | 1.69 mcg |
| Vitamin A | 125 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.4 mcg |
Allergen Information
Feta cheese is primarily made from sheep’s milk or a combination of sheep and goat milk, making it unsuitable for individuals with cow’s milk allergies. It is also important to note that feta contains lactose, which may pose a problem for those with lactose intolerance. Always check labels for potential allergens, especially if the cheese is produced in facilities that handle other dairy products.
Dietary Preferences
Feta cheese is a versatile ingredient that fits well into various dietary preferences. It is suitable for those following a Mediterranean diet, a low-carb diet, and can be included in vegetarian meals. However, it is not suitable for vegans due to its dairy content.
Advice
Incorporate feta cheese into your salads, pastas, or grain bowls to elevate the flavor profile of your dishes. It pairs beautifully with ingredients like olives, tomatoes, and fresh herbs. For those monitoring sodium intake, consider using feta in moderation, as it is relatively high in sodium. Look for reduced-sodium varieties if you are particularly sensitive to salt.
Conclusion
Feta cheese is not only delicious but also provides significant nutritional value, making it a worthy addition to a balanced diet. Its unique flavor enhances a wide variety of dishes, while its protein and mineral content contribute to a well-rounded meal. Always consider personal dietary restrictions and preferences when incorporating feta into your culinary repertoire. Enjoy the delightful taste of feta cheese as a part of your healthy eating habits!
