Feta - Nutrients & Benefits - Culinary Uses - Types

Nutritional properties of Feta Energy :
264.00 Kcal / 100g

Category : Dairy Products

Group : Cheese

Composition And Nutritional Value :
Feta is a brined, crumbly cheese traditionally made from sheep's milk or a mixture of sheep's and goat's milk. It has a tangy, salty flavor and is typically lower in fat than many other cheeses, with a fat content around 20-25%. Feta is a good source of protein, calcium, and vitamins A and B12, which support bone health and muscle function. It is also rich in probiotics, which help maintain a healthy gut microbiome. Though it is lower in fat compared to cheeses like Brie or Camembert, feta can still be high in sodium due to its brining process, so it is best consumed in moderation, especially for those watching their salt intake.

Health Benefits :
Feta offers several health benefits, mainly due to its protein, calcium, and probiotic content. The calcium in feta supports strong bones and teeth, while the protein aids in muscle repair and overall growth. Feta's probiotics contribute to gut health, improving digestion and immune function. Although it is a salty cheese, feta can still be part of a balanced diet when consumed in moderation. Additionally, the lower fat content of feta makes it a good option for those seeking a lighter cheese alternative while still enjoying the rich flavors and nutrients that dairy provides.

Culinary Uses :
Feta is a versatile cheese often used in Mediterranean and Middle Eastern dishes. It can be crumbled over salads, such as Greek salad, to add a tangy and creamy texture. Feta is also a popular topping for roasted vegetables, flatbreads, or pizzas, where it melts slightly but retains its crumbly texture. It can be incorporated into dips like tzatziki or spread on toasted bread as part of a mezze platter. Feta is also a key ingredient in many savory pies, such as spanakopita, and can be blended into sauces for added creaminess and flavor. Its salty, tangy profile makes it a favorite in both hot and cold dishes.

Types :
Feta comes in various types, with the most traditional being made from sheep's milk, which offers a rich and creamy flavor. Some versions are made with a mixture of sheep's and goat's milk, adding a slightly tangier taste. There are also lower-fat versions of feta available, which maintain the cheese's crumbly texture but contain less fat. Feta can be found in various forms, including blocks, crumbled, or in brine. When buying feta, it's important to look for authentic varieties made according to traditional methods, as some mass-produced versions may use cow's milk and have a different flavor and texture profile.

Shopping And Storage Tips :
When shopping for feta, look for cheese that is stored in brine or vacuum-sealed to preserve its freshness. Feta should have a firm yet crumbly texture, with a white or slightly off-white color. It should have a strong, salty aroma indicative of its brining process. Store feta in the refrigerator, either in its original brine or wrapped in plastic wrap to prevent it from drying out. If storing feta without brine, it can be placed in a container with water or lightly salted water to help maintain its texture and flavor. Feta is best consumed within a week or two after opening, and always check for signs of spoilage, such as an off smell or mold, before consumption.