Healthy fats
Feta cheese
Nutrition facts
Serving: 30 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Protein | 4.3 g | |
| Carbs | 1.2 g | |
| Fibre | 0 g | 0 % |
| Sugars | 1.2 g | 1 % |
| Fat | 6.4 g | 9 % |
| Saturated fat | 4.5 g | 22 % |
| Sodium | 275 mg | 12 % |
| Vitamin B12 | 1 µg | 21 % |
| Riboflavin (B2) | 0 mg | 19 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Feta is stored in brine and keeps its salt: about 920 mg of sodium per 100 g, or 275 mg for 30 g, well above cheddar by weight.
- In Europe, the name feta designates a sheep's milk cheese with at most 30% goat's milk; in Canada, feta is often made from cow's milk. Only the ingredient list says which.
Preparation
Soaking feta for about twenty minutes in fresh water softens its salty taste and removes some of the surface salt. Baked, it barely melts and holds its shape; its values do not change with cooking.
To mention to a professional
- Pregnancy: Health Canada and the FDA advise avoiding soft cheeses made from raw milk (risk of listeriosis); check for 'pasteurized milk' on the label.
- Milk is a priority allergen in Canada; sheep's or goat's milk feta also contains milk proteins.
Sources
- Cheese, feta
- USDA FoodData Central, SR Legacy
- European Commission, product specification for Feta PDO
- Health Canada, Food Safety for Pregnant Women
- NIH Office of Dietary Supplements, Vitamin B12 fact sheet
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.