A Few Words About Feta
Feta is undoubtedly one of the most famous Greek cheeses and holds a prominent place in Greek cuisine. It is a white soft brined cheese, as it matures and is preserved in brine.
Since 2002, the European Commission has designated feta as a Protected Designation of Origin (PDO) product. This practically means that any cheese sold as “feta” must meet certain requirements, including being made exclusively from sheep’s milk or a mixture of sheep and goat milk with a ratio of at least 70% sheep’s milk and up to 30% goat’s milk. Additionally, it should only come from specific regions of Greece (Epirus, Thrace, Thessaly, Macedonia, Peloponnese, Central Greece, Lesvos, and Lemnos) and from specific breeds of sheep and goats.
Consequently, the name “feta” can no longer be used for cheeses of similar composition produced outside or inside Greece that do not meet these requirements.
The production of feta begins with the reception of milk. Then, the milk is pasteurized to kill unwanted microorganisms, cooled, and transferred to a coagulation tank where lactic acid bacteria culture is added to start the fermentation process. The lactic acid bacteria convert lactose (the main sugar present in milk) into lactic acid. Lactic acid is what gives feta its characteristic acidic taste.
Also, at this stage, rennet is added (an enzyme mixture), which breaks down casein, the main milk protein, contributing to coagulation.
Then, the curd that forms is cut into cubes, the whey is removed, salt is added, which contributes to the taste and preservation of the cheese, and it is left to mature in a cool place for at least two months.
Finally, feta is packaged airtight in containers with brine to keep it fresh.
Nutritional Value
Feta has high nutritional value as it is a food rich in nutrients. 1
One serving – equivalent to 50 grams – provides about 130 calories while supplying us with a significant amount of protein, covering about 15% of our daily needs. Specifically, feta is an excellent source of high biological value proteins as its proteins contain all the essential amino acids in ideal proportions. Essential amino acids are those that the body cannot synthesize, so it needs to obtain them through diet.
Also, feta contains fats, mainly saturated and small amounts of carbohydrates, mainly in the form of simple sugars, such as lactose.
Additionally, feta is a good source of vitamins, such as vitamin B2 (riboflavin) and vitamin B12 and minerals such as calcium and phosphorus, which are essential among other things for the good health of our bones and teeth.
Finally, as mentioned above, during the production of feta, a significant amount of salt is added to the curd, making it a product that contains a large amount of sodium. Specifically, one serving will cover 25% of our daily sodium needs. This is particularly important for people with high blood pressure and cardiovascular diseases who need to limit the amount of sodium in their daily diet.
Nutrition Label
- Calories 132,5 kcal 6,6%
- Fat 10,8g 13,8%
- Saturated Fat 6,7g 33,3%
- Carbohydrates 2g 0,7%
- Dietary Fiber 0g 0%
- Sugars 2g 2,2%
- Protein 7,1g 14,2%
- Sodium 570g 24,8%
Nutrition Table
| Nutritional value | per 100 g 1 | per serving: 50 g 1 | RDI from serving 2 | |
|---|---|---|---|---|
| Energy and Basic Components | ||||
| Calories (kcal) | 265.0 | 132.5 | 6.6 % | |
| Fat (g) | 21.5 | 10.8 | 13.8 % | |
| Saturated fat (g) | 13.3 | 6.7 | 33.3 % | |
| Monounsaturated fat (g) | 4.6 | 2.3 | – | |
| Polyunsaturated fat (g) | 0.6 | 0.3 | – | |
| Carbohydrates (g) | 3.9 | 2.0 | 0.7 % | |
| Dietary fiber (g) | 0.0 | 0.0 | 0.0 % | |
| Sugars (g) | 3.9 | 2.0 | 2.2 % | |
| Protein (g) | 14.2 | 7.1 | 14.2 % | |
| Cholesterol (mg) | 89.0 | 44.5 | 14.8 % | |
| Sodium (mg) | 1140.0 | 570.0 | 24.8 % | |
| Vitamins and Minerals | ||||
| Vitamin A (μg RAE) | 125.0 | 62.5 | 6.9 % | |
| Calcium (mg) | 493.0 | 246.5 | 19.0 % | |
| Thiamine (mg) | 0.2 | 0.1 | 8.3 % | |
| Riboflavin (mg) | 0.8 | 0.4 | 30.8 % | |
| Vitamin B6 (mg) | 0.4 | 0.2 | 11.8 % | |
| Vitamin B12 (μg) | 1.7 | 0.9 | 35.4 % | |
| Pantothenic acid (mg) | 0.9 | 0.5 | 9.0 % | |
| Phosphorus (mg) | 337.0 | 168.5 | 13.5 % | |
| Zinc (mg) | 2.9 | 1.5 | 13.2 % | |
| Selenium (μg) | 15.0 | 7.5 | 13.6 % | |
1 The values are based on the nutritional database of the US Department of Agriculture (USDA).(2)
2 The Recommended Daily Intake percentage (%RDI) shows how much each nutrient from a serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the US Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of each individual, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that specific nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that specific nutrient.
3 Components presented in addition to the basic nutrients as of special interest for this specific food.
Health Benefits
Feta can be consumed as part of a healthy and balanced diet, as it contains a variety of beneficial components with significant benefits to our health.
Because of this, incorporating it into our diet can have beneficial effects such as:
Bone health.
Dairy products, such as feta, can contribute positively to bone health.
Due to their high content of calcium and phosphorus, they can contribute to achieving maximum bone density during childhood and adolescence, as well as preventing osteoporosis in older individuals.
Intestinal health
Fermented foods, including feta, contain probiotics.
Probiotics are live microorganisms which, when administered in adequate amounts, can lead to positive health benefits for the host.
Several studies in the literature have shown that a healthy gut microbiota is essential for both good health of the intestine, offering direct protection against pathogenic microorganisms that may be transferred to the intestine, as well as for overall health. Conversely, disturbances in the composition and balance of “good” and “bad” bacteria can harm our health.
Cardiovascular Health
Cardiovascular diseases are the leading cause of mortality worldwide and contribute significantly to the reduction of patients’ quality of life, thus posing a significant challenge to healthcare systems.
Diet and specifically high dietary intake of saturated and trans fatty acids has been linked to an increased risk of cardiovascular diseases, mainly attributed to their ability to increase levels of “bad” cholesterol (LDL-cholesterol), which exhibits atherogenic action.
Because of this, the dietary guidelines of the European Society of Cardiology and the American Heart Association recommend that the intake of saturated fatty acids should not exceed 10% of the total daily energy intake.
Among the foods that are a significant source of dietary saturated fatty acids are dairy products, such as feta. One serving of feta – equivalent to 50 grams – will cover almost 1/3 of the recommended daily intake of saturated fatty acids.
However, recent scientific findings indicate that the consumption of high-fat dairy products as part of a healthy and balanced diet does not seem to pose risks to our cardiovascular health. 2
A meta-analysis showed that daily consumption of dairy products (milk, cheese and yogurt) up to 200 grams/day does not lead to an increased risk of cardiovascular diseases, regardless of whether full-fat or low-fat products are chosen. 3
In fact, the same meta-analysis reported that fermented products — cheese and yogurt — were associated with reduced risk of overall mortality and cardiovascular events.
Therefore, the relationship between cheese consumption, as a dairy product high in saturated fatty acids, and cardiovascular diseases appears to be more complex than previously believed.
Although cheese contains saturated fatty acids, it also contains a combination of other nutritional and non-nutritional components that may have a beneficial effect on cardiovascular health. For example, cheese is a good source of calcium, high biological value proteins, bioactive peptides, and probiotics, each independently and collectively potentially having significant benefits for heart health.
This is why it’s better to focus on the whole food (food matrix) rather than individual nutrients. This perception has also been reflected in dietary recommendations which are now based on food-based dietary guidelines rather than nutrient-based dietary guidelines.
Of course, if you have high cholesterol, you should consume saturated fats in your diet in moderation – consult a specialized clinical dietitian/nutritionist to guide you correctly and scientifically.
Feta in Our Diet
Feta undoubtedly occupies a dominant position in the Greek Mediterranean table and diet.
It is usually consumed as an accompaniment to the main meal, raw or grilled. Specifically, it is used as an accompaniment to vegetable dishes cooked in oil, legumes, meat, etc.
Other ways you could incorporate feta into your diet are:
- As an addition to salads. The most common and easy way to consume feta is to include it in your salads. It’s famous for making the well-known Greek salad but is also widely used as an ingredient in various salads, such as dakos salad and salad with spinach, avocado, cherry tomatoes, walnuts, and feta.
- As an addition to pies. Feta can be used as a filling in various pies such as cheese pies, spinach pies, etc. Also, you could make spinach pie with pita bread using spinach and feta as a filling for a very quick, tasty, and nutritious dish, which could be an ideal choice for a light lunch or dinner meal.
- As a snack. It can be consumed as a pleasant intermediate snack along with a slice of bread, crackers, rusks, or toast and various vegetable sticks.
- As a topping on various dishes. You can grate or cube feta and use it as a topping on pizzas or pasta.
- As an ingredient in pita or sandwiches. You can add feta to your pita or sandwich, combining it with tomato, olive paste, and oregano.
Points of Attention in Feta Consumption
The consumption of feta is generally considered safe. Although cheese is considered a food that is part of a balanced dietary plan, its consumption may require some attention in some cases.
Specifically, attention may need to be paid by:
- People with lactose intolerance
People with lactose intolerance may need to avoid consuming feta as they may experience various unpleasant gastrointestinal symptoms, such as nausea, indigestion, meteorism or bloating in the stomach, abdominal pain, gas, diarrhea, etc. This is due to the body’s inability to break down or metabolize the lactose found in it. Lactose is a disaccharide (carbohydrate) found mainly in dairy products, including feta.
However, it has been observed that the majority of patients with lactose intolerance can tolerate small amounts of lactose. In any case, its consumption should be done in moderation and according to the individual’s particularities.
- People with hypertension or cardiovascular diseases
During the preparation of feta, a significant amount of salt is added to the curd. Then the feta is stored in brine once it has matured. Therefore, the final product may contain a large amount of sodium.
Because of this, its consumption should be done in moderation by people with hypertension or cardiovascular diseases.
A common practice to reduce salt in feta is to rinse it in water.
Also, due to the increased saturated fats, people with high cholesterol or cardiovascular diseases should consume it in moderation.
- Women during pregnancy
Women during pregnancy have an increased likelihood of listeria infection.
Soft cheeses like feta made from unpasteurized milk should be avoided. Additionally, it is important that the consumption of unpackaged feta is only done when it is fully cooked, such as in cheese pie.
Expectant mothers should be careful in choosing cheeses as potential listeria contamination poses risks to the health of the fetus.
In the market, packaged feta typically comes from pasteurized milk. Therefore, during pregnancy, consuming commercially packaged feta is a safe choice.
