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Feta Cheese: The Scrumptious and Nutrient-Wealthy Cheese

Greek feta cheese is a flexible and sometimes missed ingredient that you need to use to organize something from dips to salads to sandwiches. It’s a delicate, white cheese that originated in Greece. Often, folks make it utilizing cow’s milk. The cheese has a salty, tangy flavour and is wealthy in protein and calcium. It’s also low in fats. Feta cheese can also be a superb supply of cholesterol-lowering vitamin B12 and comprises numerous important minerals. 

The title feta originated from Greece, and it means slice. This model of cheese was first produced within the seventeenth century when cheese was sliced and positioned into barrels. Feta cheese has many well being advantages prefer it reduces the chance of coronary heart illnesses, fights most cancers and retains your thoughts sharp. This text discusses intimately all about feta cheese and the way it could enable you to stop weight achieve, coronary heart illnesses, and different well being dangers.

Dietary Properties of Feta Cheese

Feta cheese is stuffed with wholesome vitamins, minerals and nutritional vitamins, making it a superb supply of offering a number of important vitamins and bettering general well being. 

As per USDA, 100g of feta cheese gives:

  • Power:  265 Kcal
  • Protein: 14.2 g
  • Carbohydrate: 3.88 g
  • Complete Lipids (Fats): 21.5 g

Nutritional vitamins and Minerals

  • Calcium: 493 mg
  • Iron: 0.65 mg
  • Sodium: 1140 g
  • Magnesium: 19 mg
  • Phosphorous: 337 mg
  • Potassium: 62 mg
  • Selenium: 15 µg
  • Vitamin D: 16 IU
  • Vitamin A: 422 IU

The HealthifyMe Be aware

Feta cheese is low in carbohydrates and has a excessive protein content material, making it wholesome for weight administration. Furthermore, it has helpful vitamins for the center, similar to magnesium, potassium, and selenium. Therefore, it could assist scale back the chance of coronary heart illness and hypertension. Most of its fats content material is extremely saturated fats. Nonetheless, the degrees rely upon the manufacturing course of. 

Well being Advantages of Feta Cheese

The wealthy dietary profile of Feta cheese makes it a wholesome ingredient for snacks and meals. Apart from important vitamins, it additionally comprises B-vitamins and magnesium, needed for a wholesome metabolism. Listed here are among the most important well being advantages of feta cheese.

Improves Digestive Well being

Probiotics in dairy merchandise provide well being advantages in the event that they include Lactobacilli micro organism, which might help digestion. Though Yoghurt is likely one of the most important sources of those micro organism, different merchandise like feta cheese even have them. 

Researchers discovered that the nice micro organism in feta cheese can survive within the abdomen’s low pH atmosphere. Therefore, feta cheese aids digestion even when you have got an empty abdomen.

Feta Cheese Improves Bone Well being

Calcium and protein are two important vitamins for wholesome bone improvement in children. Nonetheless, analysis reveals that calcium consumption is important for bone well being in any respect phases of life. 

Feta cheese is wealthy in calcium and protein. Therefore, it’s helpful to your bones. Calcium is crucial for bone improvement and upkeep. A examine means that protein reduces the impact of post-fracture bone loss and will increase muscle power. Proteins enhance bone well being by growing calcium absorption and muscle mass and suppressing parathyroid hormone.

Getting satisfactory protein and calcium can stop bone fractures and osteoporosis, which is particularly useful for mature people. Based on analysis, calcium might help with the bone density loss brought on by menopause and scale back the chance of fractures.

Prevents Cardiometabolic Illnesses

Feta cheese consumption can scale back the chance of being identified with heart problems and diabetes. Though dairy merchandise, like feta cheese, are excessive in saturated fats, they’re additionally a great supply of B nutritional vitamins, calcium and phosphorus, which helps fight many circumstances regarding coronary coronary heart illnesses. 

Based on analysis, calcium consumption is useful for the center. Moreover, it’s important to complement it with vitamin D for higher absorption, which proves useful in defending in opposition to CVDs. Though feta cheese gives vitamin D, pairing it with extra vitamin D-rich meals will assist enhance your cardiovascular well being.

Vitamin Absorption

With out enough fats in your weight-reduction plan, it’s possible you’ll expertise a fat-soluble vitamin deficiency, like vitamin D deficiency. It normally happens when consuming solely meals with no fats. With out fat, you threat creating issues with fat-soluble nutritional vitamins similar to D. Vitamin D deficiency can impression the well being of your bones, immune system and cells. Though it isn’t clear how a lot feta cheese it’s essential eat to offer sufficient vitamin D, including it to your meals may assist. Feta cheese can also be wealthy in Vitamin B 12 and Vitamin A, which considerably profit the physique.

Feta Cheese Aids Weight Administration

Once more, the function of calcium in weight administration is fairly evident. Based on a examine, calcium consumption helps scale back physique weight, BMI and waist circumference. Nonetheless, it requires extra analysis to come back to a conclusion. 

Feta cheese can also be wealthy in proteins. Analysis suggests {that a} protein-rich weight-reduction plan boosts metabolism. Proteins additionally make you’re feeling fuller for longer and enhance satiety. Because of this, they lower your urge for food and enable you to shed pounds healthily.

Recipes Utilizing Feta Cheese

Mushroom Stuffed Feta Cheese


  • Further-virgin olive oil: 3 tbsp
  • Clove garlic (minced): 1
  • Floor pepper: ½ tsp
  • Portobello mushrooms, cleaned, stems and gills eliminated: 4
  • Chopped spinach: 125 grams
  • Quartered cherry tomatoes: ½ cup 
  • Crumbled feta cheese: ⅓ cup 
  • Kalamata olives, Pitted and sliced: 2 tbsp
  • Contemporary oregano:1 tbsp


  • Preheat the oven to 400 levels Fahrenheit. 
  • Add olive oil, garlic, and pepper to a small bowl. 
  • With a silicone brush, coat the mushrooms with the combination. 
  • Line the baking sheet and bake for about 8-10 minutes till delicate. 
  • Mix spinach, tomatoes, feta, olives, oregano and the remaining oil in a bowl. 
  • As soon as the mushrooms are baked and softened, fill them with the combination. 
  • Then, bake once more for 10 minutes till the tomatoes begin wilting.
  • Your scrumptious and wholesome stuffed mushroom is able to serve.

Be aware: Keep away from including salt to the recipe as feta cheese already has excessive sodium content material. Any extra salt could make it dangerous.

Feta Cheese Scrambled Eggs with Spinach


  • Further-virgin olive oil: 1 tsp
  • Frozen chopped spinach: 200 g
  • Giant eggs (crushed): 8
  • Feta cheese: ¼ cup
  • Pepper to style
  • Solar-dried tomato pesto: 8 tsp (50 g)
  • Complete-wheat pitas (reduce in half): 4


  • Warmth oil within the pan and add the half-cut spinach and cook dinner it within the pan. 
  • Don’t overcook it. After cooking the spinach, stir the eggs and pour them into the pan. 
  • Combine it nicely with spinach. 
  • Now add feta cheese and pepper in response to your style. Depart for 4 to five minutes.
  • Then add pesto and cook dinner for an additional 2 minutes. 
  • Your scrambled egg is able to serve.

Stuffed Eggplant


  • Giant eggplants: 2
  • Further-virgin olive oil: 2 tbsp
  • Medium crimson onion (finely chopped): 1
  • Tomato paste: 1 tbsp
  • Floor cumin: ½ tsp
  • Garlic (minced): 2 cloves
  • Canned diced tomatoes: 1 cup (250 ml)
  • Medium crimson bell pepper: 1
  • Flat-leaf parsley, chopped: ½ cup (125 ml)
  • Pitted Kalamata olives, quartered: ⅓ cup (85 ml)
  • Pink-wine vinegar: 1 tbsp
  • Crumbled feta cheese: ¾ cup (205 ml)
  • Dill and oregano, for garnish


  • Place the oven rack within the higher third of the baking dish, and preheat to 400 levels. 
  • Cowl a rimmed baking sheet with foil. 
  • Minimize every eggplant in half lengthwise. Now, scoop out the flesh from the halves, leaving a few ½-inch border on all sides. 
  • Coarsely chop the flesh and set it apart.
  • Drizzle the insides of the eggplant shells evenly with one tablespoon of oil 
  • Place them cut-side up on a ready baking sheet. 
  • Bake till they’re tender, then flip the oven to broil to complete roasting.
  • Add cumin, garlic, tomato paste and canned tomatoes to a skillet to warmth over medium-high warmth. As soon as the sauce begins to cook dinner, add them and chopped eggplant. 
  • Depart within the pan for 8-10 minutes till the eggplant is tender. Then end with parsley and olives to style.
  • Divide the filling evenly among the many eggplant shells. Then, add feta cheese to every high. 
  • Then, broil the eggplant till the cheese is melted and golden brown, about 6 to eight minutes. 
  • Let cool, then serve with recent dill and oregano.

Storage and Precautions

It’s important to refrigerate your cheese to protect its freshness. You also needs to retailer it in a sealed container to stop moulding or moisture loss. A very good rule of thumb is to throw out the cheese one week after opening it, because it doesn’t have an extended shelf life.

Since feta cheese comprises a excessive quantity of sodium, it’s important to eat it carefully. Extra sodium consumption can result in hypertension and kidney-related points. Moreover, feta cheese’s excessive calorie and fats content material also can result in weight achieve for those who eat it in extra. Therefore, you need to at all times eat it carefully. People who find themselves lactose illiberal also needs to keep away from consuming feta cheese as it’s made utilizing cow’s milk. Nonetheless, you may seek the advice of your healthcare supplier or nutritionist earlier than consuming feta cheese you probably have a milk allergy.

The HealthifyMe Be aware

Feta cheese doesn’t have an extended shelf life. Therefore, storing it within the fridge in a sealed container is crucial. Additionally, don’t retailer it past one month after you open the packaging. Feta cheese doesn’t have many hostile results for those who eat it carefully. Nonetheless, extra consumption can result in uncomfortable abdomen signs like bloating, flatulence, abdomen cramps, nausea and diarrhoea. As well as, lactose-intolerant folks ought to keep away from its consumption or have it solely after consulting with their physician.


In case you’re searching for a cheese with outstanding dietary properties, look no additional than feta. Feta is a sort of cheese comprised of milk that has been drained and curdled. This course of offers feta its distinctive salty and tangy flavour. It additionally has excessive ranges of vitamin B12, phosphorus, and protein. Apart from these well being advantages, feta is cholesterol-free and comprises much less lactose than different forms of cheese. 

Continuously Requested Questions (FAQs)

Q. Is feta cheese wholesome?

A. Feta cheese generally is a wholesome addition to your weight-reduction plan because it gives important vitamins like calcium and protein. As well as, it has numerous well being advantages like regulating blood stress, bettering digestive well being, and selling coronary heart and bone well being. Apart from its well being advantages, feta cheese can also be scrumptious and versatile meals.

Q. Is feta cheese good for weight reduction?

A. Feta cheese comprises an affordable quantity of protein and calcium. Proteins regulate your urge for food as they preserve you satiated for lengthy. As well as, proteins additionally enhance metabolism, which helps you healthily shed pounds. Moreover, a examine means that supplemental calcium throughout caloric restriction would improve physique weight and fats loss.

Q. What are the advantages of consuming feta cheese?

A. With a wealthy dietary profile, feta cheese can profit you in some ways. For instance, it improves bone well being and strengthens them. Moreover, it improves cardiovascular well being and will help in weight reduction. Feta is simpler to digest and fewer allergenic. It’s also wealthy in nutritional vitamins and minerals like vitamin A, B12, calcium and phosphorus, that are important for a wholesome physique.

You may swap your cheddars and Parmesan with Feta cheese as feta cheese is decrease in fats than cheddar and parmesan, which include extra saturated fat.

Q. Is feta cheese a probiotic?

A. Feta cheese comprises Lactobacillus Plantarum, which is a probiotic. Based on analysis,  probiotics have a number of well being advantages, together with bettering intestinal well being, boosting immunity, lowering irritation and lowering signs of lactose intolerance.

Q. Is feta inflammatory?

A. Feta cheese has bacterial cultures which are good for immune, intestinal and anti inflammatory well being. Apart from that, it comprises histidine, which, when mixed with vitamin B6, produces histamine. Histamine is thought for its anti-inflammatory results.

Q. Does feta cheese trigger bloating?

A. Feta cheese is healthier off consumed by individuals who haven’t any dairy allergy symptoms as a result of it triggers pure reactions similar to abdomen cramps and flatulence. Lactose intolerance finally fixes these signs as soon as the cheese exits your system.

Q. Is feta cheese Keto?

A. No, though feta cheese is excessive in proteins, you need to eat it carefully. Consuming an extra of feta cheese shouldn’t be appropriate for a keto weight-reduction plan. Feta Cheese is excessive in fats, however it comprises a good quantity of carbohydrates which might not be superb for a weight-reduction plan if consumed in extra.

Q. Is feta cheese good to your coronary heart?

A. Contemporary cheeses like feta and goat cheese have much less fats than ripened cheeses and needs to be consumed when making an attempt to eat a heart-healthy weight-reduction plan. Feta is an efficient supply of calcium, vitamin B12 and phosphorus. They’re identified for selling coronary heart well being by stopping the chance of cardiovascular illnesses.

Q. Is feta cheese good for hypertension?

A. As per analysis, calcium helps regulate blood stress. Due to this fact, since feta cheese comprises excessive calcium, it could profit folks with hypertension. As well as, feta cheese comprises hint antioxidants, which can stop hypertension. Nonetheless,  feta cheese additionally has an excessive amount of sodium. Therefore, overconsumption could result in hostile well being results, particularly blood stress spikes. 

Q. Can feta cheese make you sick?

A. Some individuals are involved concerning the well being results of feta cheese as a result of it might include excessive ranges of micro organism and mildew. Most research do recommend that feta cheese doesn’t make you sick. Nonetheless, it could result in listeria meals poisoning. Therefore, you need to eat it fastidiously and carefully.

Q. Is feta cheese arduous in your abdomen?

A. Feta cheese is taken into account to be wholesome when eaten carefully. Nonetheless, overeating feta cheese can result in uncomfortable signs, similar to bloating, flatulence, abdomen cramps, nausea and diarrhoea.

Q. Does feta cheese trigger irritation?

A. Research have discovered that the cheese doesn’t seem to extend irritation in individuals who eat it. Furthermore, feta cheese has probiotics which can have anti-inflammatory advantages for the physique. 

Q. Does feta cheese trigger gasoline?

A. To a standard particular person, it could not trigger flatulence. Nonetheless, cheese could be uncomfortable for an individual with lactose intolerance as a result of it causes bloating and nausea. Signs will finally go away when the cheese leaves your system. Nonetheless, you need to keep away from feta cheese if you’re severely allergic to dairy.

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