Made from sheep or goat's milk and packaged in brine, feta cheese adds a distinctive salty bite when crumbled over salads or added to omelettes. Feta cheese can be used in cooking as well as a selection on a cheese plate. This Greek cheese is arguably healthier to eat than many other cheeses because it is significantly lower in fat.
Calories and Fat
With 75 calories and 6.03 g fat, one ounce of feta cheese is the lower calorie and lower fat option when compared to cheddar, which has 110 calories and 9.4 g fat. The occasional addition of feta to dishes should not derail your efforts in maintaining a healthy weight.
Protein
Feta has 4.03 g protein per ounce, which is less protein than other cheeses such as cheddar and Colby, which each have 7.06 and 6.74 g of protein respectively. This comparison notwithstanding, feta still has a significant amount of protein. One ounce of feta cheese supplies 8.5 percent of the daily requirement for a 130 lb. adult. Protein is essential to support life because enzymes, antibodies and some hormones are all made from protein.
Vitamins and Minerals
One ounce of feta supplies a substantial amount of some B vitamins and calcium. The recommended daily allowance for riboflavin is 1.3 mg for adult men and slightly less for women. With 0.239 mg riboflavin, a 1 oz serving supplies 18 percent of the RDA. The RDA for calcium for adults between 19 and 50 is 1000 mg. With 140 mg of calcium, a 1 oz. serving supplies 14 percent of the required calcium. B vitamins help metabolize food and make red blood cells. Calcium helps prevent loss of bone density.
Sodium
With 316 mg of sodium, one ounce of feta has substantially more sodium than other cheeses. For example, 1 oz. of cheddar has only 176 mg of sodium. While feta is a healthy food in many respects, the high sodium content suggests that it should be eaten sparingly because this increases blood pressure. The American Heart Association recommends that people limit their sodium intake to 1,500 mg per day. Soaking feta in milk or water before serving it will lower the sodium content.
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