If you're looking for a flavorful and healthy cheese, look no further than the classic feta chunk. With only 70 calories in a 1 oz (28 g) serving, feta is a great option for those watching their calorie intake.

But feta isn't just low in calories – it's also high in protein and calcium, while being lower in fat than many other types of cheese. A single serving of feta contains 4 grams of protein and 14% of your daily recommended intake of calcium. Plus, it only has 6 grams of fat per serving, which is less than half the amount in cheddar cheese!

In this article, we'll dive into the nutritional benefits of feta, its popularity in Greek cuisine, and some tips for incorporating feta into your diet.

Calories per Ounce

As previously mentioned, feta is a low-calorie cheese option. In fact, a 1 oz (28 g) serving of feta contains just 70 calories, making it a great option for those trying to maintain a healthy weight. Compared to other types of cheese, feta is one of the lowest in calories. For example, the same serving size of cheddar cheese contains over 110 calories, while brie cheese has over 120 calories per ounce. So, if you're looking to cut back on calories but still enjoy the delicious taste of cheese, reach for some feta!

Fat Content

While feta is lower in fat than many other types of cheese, it still contains some fat. However, most of the fat in feta is the healthy unsaturated type, which can actually have health benefits when consumed in moderation. A 1 oz (28 g) serving of feta contains 6 grams of fat, which is less than half the amount in cheddar cheese (which has nearly 10 grams of fat per ounce). While it's important to limit your overall intake of saturated and trans fats (which can contribute to high cholesterol and heart disease), incorporating some healthy unsaturated fats (like those found in feta) into your diet can help support overall health.

Protein Content

In addition to being low in calories and fat, feta is also a good source of protein – an essential macronutrient that plays a key role in building and repairing tissues in the body. A 1 oz (28 g) serving of feta contains 4 grams of protein, which is comparable to a serving of chicken breast. This makes feta a great option for vegetarians and others looking to boost their protein intake without eating meat.

Calcium Content

Calcium is an essential nutrient that plays many important roles in the body, from building strong bones to supporting nerve and muscle function. A 1 oz (28 g) serving of feta contains 140 milligrams of calcium, which is about 14% of the daily recommended intake for adults. This makes feta a good source of calcium for those who may not consume enough dairy or other calcium-rich foods in their diet.

Sodium Content

One thing to be aware of when it comes to feta (and other cheeses) is its sodium content. Sodium is an essential mineral that helps regulate blood pressure and fluid balance in the body, but consuming too much can increase the risk of high blood pressure and other health problems. A 1 oz (28 g) serving of feta contains around 320 milligrams of sodium, which is about 14% of the daily recommended intake for adults. While this isn't an excessive amount, it's important to be mindful of your overall sodium intake and balance it with other healthy foods and lifestyle habits.

Popular Greek Cheese

Feta is perhaps best known as a staple of Greek cuisine, where it is used in a variety of dishes from salads to pastries. Traditionally, feta is made from sheep's milk (or a combination of sheep's and goat's milk), which gives it a uniquely tangy and salty flavor. However, these days it's also common to find feta made from cow's milk or a combination of milks. Whether you're enjoying feta on a Greek salad or crumbled on top of a pizza, its flavor and versatility make it a beloved cheese all over the world.

Healthy Cheese Option

When it comes to cheese, not all options are created equal. Some varieties of cheese are high in calories, fat, and sodium, while others (like feta) are more healthful choices. In addition to being lower in calories and fat than many types of cheese, feta also contains protein and calcium, making it a well-rounded and nutritious food. Plus, its strong flavor means that you can use less of it and still get plenty of taste. So, if you're looking for a cheese that won't derail your healthy eating goals, give feta a try!

Pairing with Salads

One of the most popular ways to use feta is in salads, where its salty and tangy flavor adds a delicious kick to greens and vegetables. Try pairing feta with ingredients like cherry tomatoes, cucumbers, red onions, and olives for a classic Greek salad. Or, mix it with quinoa, roasted vegetables, and a lemon vinaigrette for a hearty and flavorful grain salad. With its versatility and bold flavor, feta can elevate any salad from boring to delicious.

Feta in Mediterranean Diet

The Mediterranean diet is a style of eating that emphasizes whole foods like fruits, vegetables, whole grains, and lean proteins while limiting processed and high-sugar foods. Feta is a common ingredient in many Mediterranean dishes, making it a great choice for those following this healthy and balanced way of eating. Plus, its nutrient profile (with protein, calcium, and healthy fats) make it a great addition to any Mediterranean meal. So, whether you're enjoying a Greek salad or a piece of spanakopita, feta can help you stay on track with your healthy eating goals.

Tips for Storing Feta

If you're planning to keep feta on hand for snacking or cooking, it's important to know how to store it properly to ensure its quality and safety. One of the best ways to store feta is in a brine solution, which can help keep it moist and flavorful. If you purchase feta that is already stored in brine, simply keep it in its original container in the refrigerator. If you purchase feta that is not stored in brine, you can create your own by mixing water, salt, and vinegar to create a similar solution. Another option is to store feta in a covered container in the refrigerator, but be sure to wrap it tightly in plastic wrap or aluminum foil to prevent it from drying out. Stored properly, feta can last up to a few weeks in the fridge.