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Top view of avocado toast with feta and tomato on a light plate with a checkered tablecloth.
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Cheese, feta, whole milk

🔥 273 Calories
💪 19.7g Protein
⚡ 5.6g Carbohydrates
🥑 19.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Cheese, feta, whole milk
Energy density
Dense
273 kcal per 100g
Macro energy profile
Fat-led
29% Protein · 8% Carbohydrates · 63% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatHigh in sodiumHigh in proteinHigh in vitamin B2High in zinc

Nutritional Information

273
kcal/100g
Protein
19.7g
Carbohydrates
5.6g
Fat
19.1g

About Cheese, feta, whole milk

Feta cheese, originating from Greece, is a brined curd cheese made from sheep's milk or a mixture of sheep and goat's milk. Its crumbly texture and tangy flavor make it a staple in Mediterranean cuisine. Traditionally, feta is aged in wooden barrels, enriching its taste and aroma. This cheese is not only celebrated for its culinary versatility but also for its nutritional profile, making it popular worldwide in salads, pastries, and as a topping for various dishes.

Nutritionally, feta cheese is a rich source of protein, providing approximately 19.70g per 100g serving. It contains 5.60g of carbohydrates and 19.10g of fats, making it a satiating option. Additionally, feta is low in sugar and cholesterol, promoting heart health. With its distinct flavor, feta can enhance salads, pasta dishes, and even desserts, offering a balance of taste and nutrition in various meals.

Health Benefits

Rich in protein, aiding muscle repair and growth.
Contains calcium, essential for bone health.
Low in carbohydrates, suitable for low-carb diets.
Source of probiotics, promoting gut health.
High in vitamin B12, important for nerve function.
Contains healthy fats, beneficial for heart health.
Rich in selenium, an antioxidant that supports immune function.
May help reduce the risk of osteoporosis.
Can aid in weight management due to its high protein content.
Supports mental health by providing essential nutrients.

Recommended Food Pairings

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Feta and Watermelon - The sweetness of watermelon balances the salty flavor of feta, creating a refreshing summer salad.
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Feta and Spinach - A classic combination in spanakopita, adding creaminess and depth to the dish.
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Feta and Olives - Perfect for Mediterranean platters, combining flavors enhances the overall taste experience.
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Feta and Roasted Beets - The earthiness of beets complements the tangy feta, making a nutritious salad.
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Feta and Quinoa - A protein-packed meal, quinoa and feta create a satisfying dish with various textures.

How to Consume

Serving size
100g
Frequency
2-3 times per week
  • •Use in salads for added flavor and protein.
  • •Crumble over roasted vegetables for a savory kick.
  • •Incorporate into pasta dishes for creaminess.
  • •Add to omelets for a flavorful breakfast.
  • •Serve with fruit for a sweet and savory snack.

Selection & Storage

How to choose:

  • ✓Look for a firm texture and a clean, white color.
  • ✓Check the expiration date for freshness.
  • ✓Choose feta in brine for better flavor retention.
  • ✓Smell for a tangy aroma, indicating quality.
Storage
Store in the refrigerator at temperatures below 4°C (39°F) in its brine or wrapped tightly.
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience discomfort.
  • ⚠️Those allergic to dairy should avoid feta cheese.
  • ⚠️People on low-sodium diets should limit intake due to salt content.
  • ⚠️Excessive consumption may lead to high sodium intake, affecting blood pressure.
  • ⚠️Always check for mold or spoilage before consumption.

Frequently Asked Questions

How many calories does Cheese, feta, whole milk have?

Cheese, feta, whole milk contains approximately 273 calories per 100 grams. This calorie count makes it a nutrient-dense option, especially when used in moderation as part of a balanced diet.

Is Cheese, feta, whole milk healthy?

Yes, feta cheese is considered healthy due to its high protein content, essential vitamins, and minerals. It can support muscle health and bone density while being low in carbohydrates, making it a suitable option for various dietary preferences.

How should Cheese, feta, whole milk be stored?

Feta cheese should be stored in the refrigerator, ideally in its brine to maintain moisture and flavor. Ensure the container is airtight to prevent drying out or absorbing other odors.

What are the benefits of eating Cheese, feta, whole milk?

Consuming feta cheese offers numerous benefits, including improved bone health due to its calcium content, support for muscle growth from its protein, and digestive health benefits from its probiotic content. It can also be a flavorful addition to many dishes.

How much Cheese, feta, whole milk can I eat per day?

It is recommended to consume feta cheese in moderation, approximately 100 grams a few times a week, depending on your dietary needs and health goals.

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