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Feta Cheese: The Scrumptious and Nutrient-Wealthy Cheese

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

The identify feta originated from Greece, and it means slice. This type 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 danger of coronary heart illnesses, fights most cancers and retains your thoughts sharp. This text discusses intimately all about feta cheese and the way it might provide help to forestall weight acquire, coronary heart illnesses, and different well being dangers.

Dietary Properties of Feta Cheese

Feta cheese is filled with wholesome vitamins, minerals and nutritional vitamins, making it a superb supply of offering a number of important vitamins and enhancing total well being. 

As per USDA, 100g of feta cheese offers:

  • Power:  265 Kcal
  • Protein: 14.2 g
  • Carbohydrate: 3.88 g
  • Whole 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 Observe

Feta cheese is low in carbohydrates and has a excessive protein content material, making it wholesome for weight administration. Furthermore, it has useful vitamins for the center, equivalent to magnesium, potassium, and selenium. Therefore, it could assist scale back the danger of coronary heart illness and hypertension. Most of its fats content material is extremely saturated fats. Nevertheless, the degrees rely on 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. Moreover important vitamins, it additionally incorporates B-vitamins and magnesium, essential for a wholesome metabolism. Listed here are a number of the most vital well being advantages of feta cheese.

Improves Digestive Well being

Probiotics in dairy merchandise supply well being advantages in the event that they comprise Lactobacilli micro organism, which may support digestion. Though Yoghurt is among the most vital sources of those micro organism, different merchandise like feta cheese even have them. 

Researchers discovered that the great micro organism in feta cheese can survive within the abdomen’s low pH surroundings. 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 growth in youngsters. Nevertheless, analysis exhibits 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 useful in your bones. Calcium is important for bone growth and upkeep. A research means that protein reduces the impact of post-fracture bone loss and will increase muscle energy. Proteins enhance bone well being by rising calcium absorption and muscle mass and suppressing parathyroid hormone.

Getting satisfactory protein and calcium can forestall bone fractures and osteoporosis, which is particularly useful for mature people. In keeping with analysis, calcium can assist with the bone density loss brought on by menopause and scale back the danger of fractures.

Prevents Cardiometabolic Illnesses

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

In keeping with analysis, calcium consumption is helpful 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 provides vitamin D, pairing it with extra vitamin D-rich meals will assist enhance your cardiovascular well being.

Vitamin Absorption

With out adequate fats in your food plan, you could 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 growing issues with fat-soluble nutritional vitamins equivalent to D. Vitamin D deficiency can influence the well being of your bones, immune system and cells. Though it’s not clear how a lot feta cheese you want to eat to supply 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. In keeping with a research, calcium consumption helps scale back physique weight, BMI and waist circumference. Nevertheless, it requires extra analysis to come back to a conclusion. 

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

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

Feta Cheese Scrambled Eggs with Spinach


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


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

Stuffed Eggplant


  • Massive eggplants: 2
  • Further-virgin olive oil: 2 tbsp
  • Medium pink onion (finely chopped): 1
  • Tomato paste: 1 tbsp
  • Floor cumin: ½ tsp
  • Garlic (minced): 2 cloves
  • Canned diced tomatoes: 1 cup (250 ml)
  • Medium pink bell pepper: 1
  • Flat-leaf parsley, chopped: ½ cup (125 ml)
  • Pitted Kalamata olives, quartered: ⅓ cup (85 ml)
  • Purple-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 couple of 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 prepare 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 must also retailer it in a sealed container to stop moulding or moisture loss. A superb 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 incorporates a excessive quantity of sodium, it’s important to devour it sparsely. 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 acquire in case you devour it in extra. Therefore, it is best to at all times eat it sparsely. People who find themselves lactose illiberal must also keep away from consuming feta cheese as it’s made utilizing cow’s milk. Nevertheless, you possibly can seek the advice of your healthcare supplier or nutritionist earlier than consuming feta cheese when you have a milk allergy.

The HealthifyMe Observe

Feta cheese doesn’t have an extended shelf life. Therefore, storing it within the fridge in a sealed container is important. Additionally, don’t retailer it past one month after you open the packaging. Feta cheese doesn’t have many hostile results in case you devour it sparsely. Nevertheless, 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.


If you happen to’re on the lookout for a cheese with outstanding dietary properties, look no additional than feta. Feta is a kind of cheese produced from milk that has been drained and curdled. This course of provides feta its distinctive salty and tangy flavour. It additionally has excessive ranges of vitamin B12, phosphorus, and protein. Moreover these well being advantages, feta is cholesterol-free and incorporates much less lactose than different forms of cheese. 

Ceaselessly Requested Questions (FAQs)

Q. Is feta cheese wholesome?

A. Feta cheese generally is a wholesome addition to your food plan because it offers important vitamins like calcium and protein. As well as, it has numerous well being advantages like regulating blood strain, enhancing digestive well being, and selling coronary heart and bone well being. Moreover its well being advantages, feta cheese can also be scrumptious and versatile meals.

Q. Is feta cheese good for weight reduction?

A. Feta cheese incorporates an inexpensive quantity of protein and calcium. Proteins regulate your urge for food as they hold you satiated for lengthy. As well as, proteins additionally enhance metabolism, which helps you healthily shed weight. Moreover, a research 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 support in weight reduction. Feta is simpler to digest and fewer allergenic. Additionally it is wealthy in nutritional vitamins and minerals like vitamin A, B12, calcium and phosphorus, that are important for a wholesome physique.

You’ll be able to swap your cheddars and Parmesan with Feta cheese as feta cheese is decrease in fats than cheddar and parmesan, which comprise extra saturated fat.

Q. Is feta cheese a probiotic?

A. Feta cheese incorporates Lactobacillus Plantarum, which is a probiotic. In keeping with analysis,  probiotics have a number of well being advantages, together with enhancing intestinal well being, boosting immunity, decreasing irritation and decreasing signs of lactose intolerance.

Q. Is feta inflammatory?

A. Feta cheese has bacterial cultures which might be good for immune, intestinal and anti inflammatory well being. Moreover that, it incorporates histidine, which, when mixed with vitamin B6, produces histamine. Histamine is understood 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 allergic reactions as a result of it triggers pure reactions equivalent to abdomen cramps and flatulence. Lactose intolerance ultimately 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, it is best to devour it sparsely. Consuming an extra of feta cheese is just not appropriate for a keto food plan. Feta Cheese is excessive in fats, nevertheless it incorporates a good quantity of carbohydrates which is probably not supreme for a food plan if consumed in extra.

Q. Is feta cheese good in 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 food plan. Feta is an effective supply of calcium, vitamin B12 and phosphorus. They’re identified for selling coronary heart well being by stopping the danger of cardiovascular illnesses.

Q. Is feta cheese good for hypertension?

A. As per analysis, calcium helps regulate blood strain. Subsequently, since feta cheese incorporates excessive calcium, it could profit folks with hypertension. As well as, feta cheese incorporates hint antioxidants, which can forestall hypertension. Nevertheless,  feta cheese additionally has an excessive amount of sodium. Therefore, overconsumption might result in hostile well being results, particularly blood strain 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 could comprise excessive ranges of micro organism and mold. Most research do recommend that feta cheese doesn’t make you sick. Nevertheless, it could result in listeria meals poisoning. Therefore, it is best to devour it rigorously and sparsely.

Q. Is feta cheese laborious in your abdomen?

A. Feta cheese is taken into account to be wholesome when eaten sparsely. Nevertheless, overeating feta cheese can result in uncomfortable signs, equivalent 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 devour 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 ultimately go away when the cheese leaves your system. Nevertheless, it is best to keep away from feta cheese if you’re severely allergic to dairy.

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