Feta On Keto: What's The Verdict?

Feta cheese is a staple in Mediterranean cuisine, known for its tangy and savoury taste. But is it keto-friendly? The answer is yes, but with a caveat. Feta cheese is suitable for a ketogenic diet due to its high-fat and low-carb content. However, moderation is crucial as excessive consumption can lead to an overload of carbohydrates and potential health challenges such as excessive sodium intake.

Feta is keto-friendly, but only in moderation

Feta cheese is a staple in Mediterranean cuisine, known for its tangy and savoury taste. It is a popular ingredient in Greek dishes and salads. Feta is also a favourite among those on the keto diet, given its high-fat and low-carb content.

Per 1-ounce serving, feta cheese has 1.2 grams of carbs, 4 grams of protein, and 6 grams of fat, making it keto-friendly. However, it is important to remember that not all feta cheese is created equal. The traditional feta is made with sheep's milk, often blended with some goat's milk, and originates from Greece, France, Bulgaria, and Israel. In America, however, feta is sometimes made with cow's milk, resulting in a less sharp taste and a higher calorie count.

While feta is generally suitable for the keto diet, it should be consumed in moderation due to its carb content. A stringent ketogenic diet limits daily carbohydrate intake to under 20 grams, and with 5.58 grams of carbs per 100 grams of feta cheese, it can quickly add up. Therefore, careful portion control is crucial to avoid disrupting ketosis. Additionally, feta cheese contains a considerable amount of sodium, with 1034 milligrams per 100 grams, so excessive intake could lead to potential health issues such as high blood pressure.

To incorporate feta into your keto diet, pair it with other keto-friendly foods like leafy greens, asparagus, cauliflower, or Brussels sprouts. You can also experiment with keto recipes, such as spinach and feta-stuffed chicken breast or a Mediterranean-style salad with olives and feta. Remember, the key to including feta in your keto diet is moderation and mindful pairing with low-carb foods.

Feta is a staple of Mediterranean cuisine

Feta is typically made from sheep's milk or a combination of sheep's and goat's milk, and it is celebrated for its nutritional value, cultural significance, and versatility in cooking. This cheese is a notable source of essential nutrients such as calcium, protein, and various vitamins and minerals, including vitamin B6, vitamin B12, zinc, and phosphorus.

In Mediterranean cuisine, feta is often served with seasonal vegetables, such as in the iconic Greek salad, or as a simple appetizer alongside other small plates. It can also be baked, fried, or used in savoury pies, saucy dishes, and soups.

The cultural significance of feta goes beyond its culinary applications. In Greece, its production and consumption are deeply intertwined with traditions and customs, making it an integral part of the country's cultural identity. Feta is present in Greek folklore and literature, where it is romanticised as a symbol of abundance, fertility, and prosperity.

In summary, feta is a cornerstone of Mediterranean cuisine, offering nutritional benefits, culinary versatility, and cultural importance to the region. Its distinctive flavour and texture have made it an indispensable ingredient in the Mediterranean diet, contributing to the region's rich culinary heritage and promoting health and well-being.

Feta is traditionally made with sheep's milk

Feta is a popular addition to the keto diet, thanks to its high-fat content. But what about the type of milk used to make it?

The ruling by the EU's highest court in 2005 awarded Greece exclusivity over the name 'feta' and set strict requirements for how and where the cheese can be made. Feta must be made from pure sheep's milk or a mixture of sheep's and goat's milk, and it must be produced to definite specifications. The average composition of feta cheese is 52.9% moisture, 26.2% fat, 16.7% protein, 2.9% salt, and a pH of 4.4-4.6.

The tight restrictions and requirements placed on its production make feta a semi-hard, crumbly cheese that is white in colour and tends to be a bit salty. Feta is tangy, but the degree of tang can vary depending on the diet of the sheep. This is one of the reasons why the EU court ruled that Greece 'owns' feta cheese. The unique geographical factors in Greece affect the diets of livestock, resulting in a specific aroma and flavour that is distinct to Greek feta.

While similar cheeses are made with cow's milk, these are not considered true feta. Cow's milk feta tends to be higher in fat and protein, resulting in a higher calorie count per ounce. However, the two types are not very different when it comes to carbs, with both sheep's and cow's milk feta containing around 1.2 grams of carbs per 1-ounce serving.

Feta has a tangy and savory flavour

Feta cheese is a staple in culinary cultures across the globe, and its tangy and savoury flavour is beloved by many. The cheese is traditionally made from sheep's milk or a blend of sheep's and goat's milk, with some manufacturers also using cow's milk. Feta made with cow's milk tends to be milder in flavour and less tangy than the traditional blend of sheep and goat milk, which has a unique blend of flavours that is both tangy and slightly sweet.

The tangy, savoury taste of feta is a result of the cheese-making process, which involves fermenting the milk with lactic acid bacteria and then ageing the cheese in brine. This process gives feta its characteristic tanginess and enhances its flavour. Feta is often described as having a salty taste, with a crumbly and slightly grainy texture. Its bold flavour makes it a versatile ingredient that can be used in salads, sandwiches, and cooked dishes.

When it comes to keto-friendliness, feta cheese is a good option. Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and low in carbs. Feta, in particular, fits the bill, with a 1-ounce serving containing 1.2 grams of carbs, 4 grams of protein, and 6 grams of fat. However, it's important to remember that cheese is not unlimited on keto, as it still contains calories and saturated fat.

When incorporating feta into your keto diet, pair it with other low-carb ingredients such as leafy greens, asparagus, cauliflower, or Brussels sprouts. You can also try melting feta on a frying pan to create cheese "tortillas" or wraps that can be filled with meat and vegetables. Feta is a versatile and tasty addition to your keto meals, but remember to enjoy it in moderation as part of a balanced diet.

Feta is high in sodium

Feta is a soft, white, and brined cheese that originated in Greece and is used in many Mediterranean dishes. It is made from sheep and goat's milk and has a tangy, sharp flavor and a creamy texture.

Feta cheese is a healthy choice and is packed with nutrients. It is a good source of riboflavin, calcium, sodium, phosphorus, vitamin B12, selenium, and vitamin B6. It also contains vitamins A and K, folate, pantothenic acid, iron, and magnesium.

However, feta cheese is relatively high in sodium. During the cheese-making process, salt is added to the curd, and the cheese block is submerged in a brine solution of up to 7% salt during storage. As a result, feta cheese contains 312 mg of sodium per 1-ounce (28-gram) serving, which accounts for about 13% of the Recommended Daily Intake (RDI).

For those watching their sodium intake, it is recommended to reduce the salt content of feta cheese by rinsing it with water before consumption. This can help lower the sodium content without significantly affecting the flavor or texture of the cheese.

While feta cheese is high in sodium, it is allowed on a keto diet in moderation. Keto is a high-fat, moderate-protein, and low-carb eating plan, and feta cheese fits within these parameters. Per 1-ounce serving, feta cheese has 1.2 grams of carbs, 4 grams of protein, and 6 grams of fat, making it suitable for keto. However, it is important to pair it with other low-carb ingredients, such as leafy greens and non-starchy vegetables.

Frequently asked questions