Cheese, feta, whole milk, crumbled
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
273
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 172 (63.0%) |
| Protein | 79 (28.9%) |
| Carbohydrate | 22 (8.2%) |
| Total | 273 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 52 (51.9%) |
| Protein | 20 (19.7%) |
| Fat | 19 (19.1%) |
| Carbohydrate | 5.6 (5.6%) |
| Ash | 3.7 (3.7%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in calcium, a mineral important for bone health. One ounce of feta cheese provides around 183mg of calcium which is 18% of the Daily Value
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Rich in protein. Feta cheese is a good source of protein, with around 6g of protein per ounce. Protein helps build and repair tissues throughout the body
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Contains vitamins and minerals. Feta cheese provides small amounts of vitamins like vitamin B12 and riboflavin as well as minerals like phosphorus and zinc
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May aid in weight management. The protein and fat content in feta cheese can help you feel full for longer and support weight control when consumed in moderation as part of an overall healthy diet
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Adds flavor to meals. Feta cheese has a salty, tangy taste that enhances the flavors of foods like salads, pastas, and vegetables
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts
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Contains dairy which some people are intolerant or allergic to
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High in calories so can contribute to weight gain if overconsumed
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Depending on brand, may contain additives like cultures which some want to limit
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As a dairy product, production can contribute to greenhouse gas emissions
Additional Information
Cheese, feta, whole milk, crumbled is a popular type of cheese that offers several nutritional benefits. However, it is important to be aware of its potential risks as well. Let's delve into the nutritional profile of this particular cheese.
Feta cheese is primarily made from sheep's milk, although it can also be produced using a combination of sheep's and goat's milk. It is known for its tangy taste and crumbly texture, making it a versatile ingredient in various dishes.
Nutritional Benefits:
1. Protein: Feta cheese is a good source of protein, which is essential for building and repairing tissues in the body. Protein is also important for the production of enzymes, hormones, and antibodies.
2. Calcium: Whole milk feta cheese contains a considerable amount of calcium, a mineral vital for maintaining strong bones and teeth. Adequate calcium intake throughout life, as part of a well-balanced diet, may help reduce the risk of osteoporosis.
3. Phosphorus: This cheese is also a good source of phosphorus, another mineral that plays a crucial role in bone health. Phosphorus is involved in the formation and maintenance of bone tissue, as well as the production of energy in the body.
4. Vitamin B12: Feta cheese contains vitamin B12, which is essential for the normal functioning of the brain and nervous system. It is also involved in the production of red blood cells and DNA synthesis.
5. Probiotics: Feta cheese made from unpasteurized milk may contain beneficial bacteria, known as probiotics. These bacteria can contribute to a healthy gut microbiome, which is important for digestion, nutrient absorption, and overall immune function.
Nutritional Risks:
1. High Sodium: Feta cheese is typically high in sodium, which can be a concern for individuals with high blood pressure or those following a low-sodium diet. Excessive sodium intake has been linked to an increased risk of cardiovascular diseases.
2. Saturated Fat: Whole milk feta cheese contains saturated fat, which, when consumed in excess, can raise levels of LDL (bad) cholesterol in the blood. High levels of LDL cholesterol are associated with an increased risk of heart disease.
3. Lactose Intolerance: Feta cheese, although lower in lactose compared to other dairy products, still contains some lactose. Individuals with lactose intolerance may experience digestive discomfort if they consume large amounts of feta cheese or have a severe intolerance.
4. Calories: Feta cheese is relatively high in calories compared to some other types of cheese. Therefore, individuals who need to manage their calorie intake should be mindful of portion sizes to avoid overconsumption.
In conclusion, feta cheese made from whole milk offers nutritional benefits such as protein, calcium, phosphorus, and vitamin B12. Additionally, it may contain probiotics if made from unpasteurized milk. However, it is important to be cautious of its high sodium content, saturated fat levels, potential lactose intolerance issues, and calorie density. As with any food, moderation and balance are key to enjoying the nutritional benefits of feta cheese while minimizing potential risks.