Olives and feta cheese

Appetizer

Item Rating: 48/100

1 serving (50 grams) contains 120 calories, 4.0 grams of protein, 10.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		571.4
% Daily Value*
Total Fat		47.6 g	61%
	Saturated Fat	19.0 g	95%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		2381.0 mg	103%
Total Carbohydrates		4.8 g	1%
	Dietary Fiber	4.8 g	17%
	Sugars	0 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		476.2 mg	36%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 428 cal (81.8%)

Protein: 76 cal (14.5%)

Carbs: 19 cal (3.7%)

About Olives and feta cheese

Olives and feta cheese are staples of Mediterranean cuisine, commonly featured in dishes like Greek salads and mezze platters. Olives, either black or green, are the fruit of the olive tree and are rich in heart-healthy monounsaturated fats. Feta cheese, a tangy and crumbly cheese made from sheep’s milk or a combination of sheep’s and goat’s milk, is high in calcium and protein. Together, they provide a combination of healthy fats, essential vitamins, and minerals. One serving (about 5 olives and 1 oz of feta cheese) contains approximately 150 calories, 12g of fat, 6g of protein, and small amounts of carbohydrates, as well as sodium and potassium. This duo is known for its potential anti-inflammatory effects and contributes to a heart-healthy diet when consumed in moderation.

Health Benefits

• Olives contain monounsaturated fats and polyphenols, which may improve heart health and reduce inflammation.
• Feta cheese is an excellent source of calcium, contributing to strong bones and teeth.
• Olives are high in vitamin E, an antioxidant that supports skin health and protects cells from oxidative stress.

Dietary Considerations

Allergens: Contains dairy

Suitable for: Mediterranean diet, low-carb diet

Not suitable for: Vegan diet, lactose intolerance (without lactose-free alternatives)

Selection and Storage

Store olives in their brine in the refrigerator, ensuring they are submerged to maintain freshness. Feta cheese should be kept in an airtight container in the fridge, preferably covered in brine or water to preserve its texture and flavor.

Common Questions About Olives and feta cheese Nutrition

Are olives and feta cheese high in protein?

Olives are not a significant source of protein, providing less than 1 gram per 100 grams. Feta cheese, however, offers around 4 grams of protein per ounce (28 grams), making it a moderately good source for vegetarians looking to add protein to their diet.

Can I eat olives and feta cheese on a keto diet?

Yes, olives and feta cheese are compatible with a keto diet. Olives are low in carbs, with less than 1 gram of net carbs per 10 olives, while feta cheese is also low-carb, containing less than 1 gram of carbohydrates per ounce, making them ideal for a high-fat, low-carb lifestyle.

What are the health benefits and concerns of eating olives and feta cheese?

Olives are rich in healthy monounsaturated fats and antioxidants, which may support heart health. Feta cheese provides calcium and probiotics for bone health and digestion. However, both are high in sodium, with olives containing around 900 mg per 100 grams and feta cheese about 317 mg per ounce, so moderation is crucial for those monitoring sodium intake.

What is a recommended serving size for olives and feta cheese?

A typical serving size for olives is about 5-10 olives, which accounts for roughly 45-90 calories, and 1 ounce (28 grams) of feta cheese, which contains approximately 75 calories. This portion will provide flavor while keeping sodium and fat intake within reasonable limits.

How do olives and feta cheese compare to similar foods?

Olives are lower in calories and carbohydrates compared to other salty snacks like chips, while feta cheese is lighter and tangier than cheddar or gouda but similar in protein content. Both pair well in Mediterranean dishes and salads, but can be replaced with items like goat cheese or capers for variety.

Data Sources & Scientific References