1 serving (28 grams) contains 75 calories, 4.0 grams of protein, 6.0 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 1264 mg | 54% | |
| Total Carbohydrates | 4.4 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4 g | ||
| protein | 16 g | 32% | |
| Vitamin D | 48 mcg | 240% | |
| Calcium | 560 mg | 43% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 76 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Crumbled feta
Crumbled feta is a type of brined cheese made from sheep's milk, or a mixture of sheep's and goat's milk, with origins in Greece. It is a staple in Mediterranean cuisine, known for its tangy flavor and slightly crumbly texture. Nutritionally, feta cheese is rich in calcium and protein, with moderate amounts of healthy fats. A 1-ounce (28-gram) serving contains roughly 75 calories, 4 grams of protein, and 140 milligrams of calcium, which is about 14% of the recommended daily intake (RDI). It also contains phosphorus, vitamin B12, and selenium, contributing to its health benefits. However, it is relatively high in sodium due to the brining process, with about 300–400 milligrams per serving, so portion control is advised.
Health Benefits
- Supports bone health due to its high calcium content (approximately 140 mg per ounce, 14% RDI).
- Contains probiotics, which may support gut health by promoting beneficial bacteria in the digestive system.
- Rich in phosphorus, essential for maintaining strong bones and teeth alongside calcium.
- Provides selenium, an antioxidant that helps reduce oxidative stress and supports immune function.
- A good source of vitamin B12, which supports red blood cell formation and neurological health.
Dietary Considerations
Selection and Storage
Store crumbled feta in its brine in a sealed container in the refrigerator to maintain freshness and prevent drying out.
Common Questions About Crumbled feta Nutrition
Is crumbled feta high in protein?
Crumbled feta is a moderate source of protein, containing about 4 grams of protein per 1-ounce serving (28 grams). While not as high in protein as harder cheeses like cheddar, it still provides a decent amount, making it a good addition to salads or dishes for a protein boost.
Can I eat crumbled feta on a keto diet?
Yes, crumbled feta is suitable for a keto diet. It contains only about 1 gram of carbohydrates per 1-ounce serving (28 grams) and is high in healthy fats, with approximately 6 grams of fat per serving, fitting well within keto macronutrient requirements.
What are the health benefits and concerns of eating crumbled feta?
Crumbled feta is a good source of calcium and contains beneficial probiotics that support gut health. However, it is high in sodium, with around 316 mg per 1-ounce serving (28 grams), so individuals on a low-sodium diet should consume it in moderation.
How much crumbled feta should I eat in one serving?
A typical serving size of crumbled feta is 1 ounce (approximately 28 grams), which is about 2 tablespoons. This portion provides about 80 calories, but it's easy to over-consume due to its strong flavor, so measuring is recommended.
How does crumbled feta compare to other cheeses like goat cheese or blue cheese?
Crumbled feta is lower in calories and fat compared to blue cheese, with 80 calories per ounce versus blue cheese's 100-calorie average. Compared to goat cheese, feta is saltier and firmer in texture but has similar calorie and fat content. Feta's tangy flavor makes it popular for Mediterranean dishes, while goat cheese is creamier and milder.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
