Feta cheese is a type of cheese originally made from goat or sheep's milk originating in Greece. Today however, it is commonly produced commercially using pasteurized cow's milk. It is a white curd cheese with a tangy and salty flavor that is commonly crumbled over salads or added to pastries. Although high in fat and calories, feta cheese is high in protein and contains many important vitamins and minerals, but should only be consumed in moderation.
Calories
Cheese is considered a calorie dense food, meaning that a rather small amount contains a high amount of calories. A single cup of crumbled feta cheese, or 150 grams, contains approximately 396 calories, of which 281 calories are from fat. For another comparison, a one inch cube of feta cheese, or 17 grams, contains approximately 45 calories, of which 32 calories comes from fat, according to the United States Department of Agriculture.
Fat, Protein and Carbohydrates
Feta cheese is high in fat and protein and low in carbohydrates. A single cup of crumbled feta cheese contains 32 grams of fat, with 22 grams being the unhealthy unsaturated fats. Based on a 2,000 calorie diet, a cup of feta cheese contains 49 percent daily value of fat and 112 percent daily value of saturated fat, according to the website food.com. One cup contains 21 grams of protein, or 42 percent of daily value, and only 6 grams of carbohydrates in the form of sugars with no dietary fiber.
Cholesterol and Sodium
Feta cheese is high in both cholesterol and sodium. A high cholesterol diet increases the risk of plaque or fatty deposit build-up on artery walls which can lead to a heart attack or stroke. A high sodium intake increases the risk of developing high blood pressure. A single cup of feta cheese contains 134 milligrams of cholesterol, or 44 percent daily value, and over 1600 milligrams of sodium which is nearly 70 percent of an individual's daily value, based on a 2,000 calorie diet, according to the website food.com.
Vitamins
Feta cheese is a good source of vitamins A, B-12 and B-6 as well as riboflavin, thiamin and pantothenic acid. Based on a 2,000 calorie diet, a single cup of crumbled feta cheese contains approximately 42 percent daily value of vitamin B12, 31 percent vitamin B6 and 12 percent daily value of vitamin A. As for riboflavin, thiamin and pantothenic acid, a single cup contains daily values of 74 percent, 15 percent and 14 percent, respectively, according to the website WeightChart. Vitamin A is important for vision while vitamins B-12 and B-6 play role in red blood cell development, among many other functions. Riboflavin, thiamin and pantothenic acid all play a role in helping the body convert food into energy, according to Harvard Health Publications.
Minerals
Feta cheese is a very good source of the minerals calcium and phosphorus and provides good amounts of zinc and selenium. A single cup of crumbled feta cheese contains 73 percent daily value of calcium and 50 percent of phosphorous. It also contains 32 percent daily value of selenium and 28 percent of zinc, according to the website WeightChart. Calcium and phosphorous are essential minerals in the diet for healthy bones and teeth. Zinc plays a role in enzyme and protein production while selenium is an important antioxidant, according to Harvard Health Publications.
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