How many calories are in a 1 inch cube of feta? Your complete nutrition guide

According to USDA data, a standard 1-inch cube of feta cheese contains approximately 45 calories. Understanding how many calories are in a 1 inch cube of feta can be an invaluable tool for tracking your nutritional intake and making informed dietary choices.

Quick Summary

A typical 1-inch cube of feta has about 45 calories, with a macronutrient profile rich in fat and protein. The exact caloric value can vary slightly by brand and type of milk, but it remains a relatively low-calorie cheese option for adding flavor to meals.

Key Points

• Calorie Count: A 1-inch cube of feta contains approximately 45 calories.

• Macronutrients: This serving includes about 3.6g fat, 2.4g protein, and less than 1g of carbohydrates.

• Weight per Cube: A 1-inch cube of feta typically weighs around 17 grams.

• Health Benefits: Feta is a good source of calcium, protein, and beneficial probiotics, supporting bone and gut health.

• Lower in Calories: It is generally lower in calories than aged cheeses like cheddar and parmesan.

• Serving Size Matters: The calorie count varies with serving size; an ounce contains roughly 75 calories.

The Nutritional Profile of a 1-Inch Feta Cube

For anyone monitoring their daily intake, knowing the specific nutritional value of small additions like cheese is essential. Based on data from the USDA, a 1-inch cube of standard feta cheese weighs approximately 17 grams and provides about 45 calories. The majority of these calories come from its fat content, followed by protein, and a very small amount from carbohydrates.

Here is a detailed breakdown of the macronutrients found in one 1-inch cube of feta cheese:

• Total Fat: Roughly 3.6 grams, with about 2.5 grams being saturated fat.
• Protein: Approximately 2.4 grams.
• Carbohydrates: Around 0.7 grams, all of which is typically sugar.
• Sodium: A notable component is sodium, which can be around 190 milligrams.

This nutritional composition highlights that while feta is not a significant source of protein, it does contribute healthy fats and important minerals. Its relatively low carbohydrate count also makes it a popular choice for those on ketogenic or low-carb diets.

How Calorie Counts Differ by Feta Type and Serving Size

Not all feta is created equal, and its nutritional profile can fluctuate based on the milk used and how it is packaged. For example, feta made from sheep's milk can have a slightly different calorie count than that made from cow's milk. Additionally, feta cheese cubes packaged in oil will naturally have a higher calorie content due to the added oil.

To put the 1-inch cube into perspective, here is a comparison of different serving sizes of feta:

Serving Size	Approximate Weight	Approximate Calories	Source
1-inch cube	17g (0.6 oz)	45 kcal	USDA
1 ounce	28g	75 kcal	USDA
100 grams	100g	264 kcal	Eat This Much
1/4 cup crumbled	37.5g	99 kcal	Derived from 100g data
1 cup crumbled	150g	396 kcal	FoodStruct

Comparing Feta to Other Popular Cheeses

Compared to other common cheeses, feta often stands out for its lower calorie and fat content. While a 1-ounce serving of cheddar might have over 110 calories, a 1-ounce portion of feta typically contains around 75 calories. This makes it a great option for adding robust flavor without a significant caloric load.

Feta also contains beneficial conjugated linoleic acid (CLA), particularly when made from sheep's milk, which has been linked to improved body composition. This further distinguishes it as a nutritious, flavorful addition to a healthy diet.

Health Benefits Beyond the Calorie Count

While monitoring calories is important, feta offers a range of health benefits that make it a worthwhile addition to your meals. It is more than just a low-calorie alternative to other cheeses; it is a nutrient-dense food with several positive attributes for overall health.

1. Rich in Calcium and Phosphorus: Feta is an excellent source of calcium and phosphorus, essential minerals for maintaining strong bones and teeth.
2. Source of Probiotics: This cheese contains beneficial microorganisms, such as Lactobacillus plantarum, which can aid in digestion and support a healthy gut microbiome.
3. Contains Healthy Fatty Acids: As mentioned, feta contains conjugated linoleic acid (CLA), a fatty acid that some studies suggest can help improve body composition.
4. Useful Source of Protein: Feta provides a good amount of protein, which is vital for tissue repair, muscle building, and overall bodily function.
5. Easier to Digest for Some: Due to its composition, often from sheep or goat milk, feta can be easier for some people to digest than cheeses made from cow's milk.

Tips for Incorporating Feta into a Balanced Diet

Feta's versatility makes it easy to integrate into many different dishes. Its tangy, salty flavor profile can enhance a wide array of recipes without requiring large quantities. To best utilize your 1-inch cube of feta, consider these ideas:

• Salads: Crumble it over a Greek salad with cucumbers, tomatoes, and red onion.
• Eggs: Add it to a morning omelet or scrambled eggs for a flavor boost.
• Roasted Vegetables: Toss it with roasted broccoli, peppers, or zucchini for a Mediterranean twist.
• Pizza: Use it as a topping on homemade or store-bought pizzas.
• Wraps and Sandwiches: Crumble it into a chicken or veggie wrap for a salty kick.
• Pasta Dishes: Mix it into pasta salads or warm pasta dishes.

Conclusion: Making Informed Choices

To answer the question, a 1-inch cube of feta cheese contains approximately 45 calories. It is a flavorful, nutrient-dense cheese that is relatively low in calories compared to many other varieties, making it a valuable part of a balanced diet. Its rich profile of healthy fats, protein, calcium, and probiotics adds substantial nutritional value. By being mindful of serving sizes and incorporating it into a variety of dishes, you can enjoy the taste and benefits of feta cheese while staying on track with your health goals. For more detailed nutrition information on feta and other foods, visit reputable sources like Healthline.

Frequently Asked Questions

How much fat is in a 1-inch cube of feta?

A 1-inch cube of feta cheese contains approximately 3.6 grams of total fat. This includes about 2.5 grams of saturated fat.

Does the type of milk affect feta cheese calories?

Yes, the type of milk (sheep, goat, or cow) and how the feta is prepared can slightly alter its nutritional value. Additionally, feta cubes preserved in oil will have higher calories due to the added fat.

Is feta a high-sodium cheese?

Feta is typically higher in sodium due to the brine curing process. A 1-inch cube can contain nearly 190mg of sodium, so portion control is important for those monitoring their sodium intake.

Is feta cheese a good source of protein?

While it does contain protein (around 2.4g per 1-inch cube), feta is not considered a primary source of protein compared to other foods. However, it can contribute to your daily protein intake.

How does feta compare to cheddar in calories?

Feta is generally lower in calories than cheddar. A 1-ounce serving of feta has about 75 calories, whereas the same amount of cheddar can have over 110 calories.

Is feta cheese good for gut health?

Yes, feta cheese can support gut health as it contains beneficial probiotic bacteria, such as Lactobacillus plantarum, which can aid digestion.

What is the best way to incorporate feta into a diet for weight loss?

For weight loss, use feta sparingly as a flavor enhancer. A small amount goes a long way due to its strong taste. Crumble it on salads, roasted vegetables, or use it to flavor egg dishes to add richness without excessive calories.