Feta Calories by Serving Size
To answer the question, "how many calories are in a slab of feta cheese?" accurately, one must first define the size of the 'slab.' A 'slab' can mean different things to different people. A more reliable method is to consider standardized measurements. Feta's calorie count largely depends on the type of milk (sheep, goat, or a blend) and the preparation method, but some general figures can be used as a guide.
One Ounce (28g) Feta
According to several nutrition resources, a standard 1-ounce (28g) serving of feta contains approximately 75 to 80 calories. This portion is a common way to measure cheese in salads or as a garnish. For this single ounce, you can expect around 5-6.5 grams of fat, with about 4 grams of that being saturated fat. This is a good reference point for adding a crumbled sprinkle to your meals without overdoing it.
100 Grams (3.5 oz) Feta
If your 'slab' is closer to 100 grams, a different calculation is needed. A 100-gram portion of feta cheese contains about 262 to 264 calories. This is a significant increase and represents a much larger portion, such as a large chunk served alongside a Mediterranean meal. This portion will also contain more fat and protein, offering a more substantial contribution to your daily intake.
One Cup, Crumbled Feta
For those who use feta in larger quantities for dishes like pasta or casseroles, the measurement might be in cups. A single cup of crumbled feta cheese contains approximately 396 to 398 calories. This is an important distinction to make, as the volume of crumbled cheese is different from a solid block. Using this measurement provides a more precise calorie count for recipe planning.
The Macronutrient Profile of Feta
Feta cheese is more than just calories; it offers a rich and varied nutritional profile. It is a source of high-quality protein, which is essential for muscle repair and satiety. It also contains various minerals and vitamins crucial for overall health.
- Protein: A 100g portion provides around 14-16 grams of protein.
- Fats: While calorie-dense due to its fat content, it's worth noting the type of fat. A 100g serving has about 21 grams of fat, including saturated fats.
- Carbohydrates: Feta is very low in carbs, making it a popular choice for ketogenic and low-carb diets.
- Vitamins and Minerals: It's rich in calcium, phosphorus, B vitamins (like B12), and selenium, all of which are vital for bone health and metabolism.
Health Benefits of Feta
Beyond the macronutrients, feta offers several key health benefits:
- Bone Health: Feta is an excellent source of calcium and phosphorus, which are crucial for maintaining bone density and preventing osteoporosis.
- Probiotic Properties: Feta often contains beneficial probiotics, such as Lactobacillus plantarum, which support a healthy gut microbiome and aid digestion.
- Weight Management: The high protein and fat content in feta can promote feelings of fullness, potentially aiding in weight control.
- Anti-inflammatory: Feta contains compounds with anti-inflammatory properties.
Feta vs. Other Popular Cheeses: A Calorie Comparison
It's useful to see how feta stacks up against other common cheeses. Here is a comparison based on a 1-ounce (28g) serving:
| Cheese | Calories (per 1oz/28g) | Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Feta | ~75-80 | ~6.5 | ~5 | ~260-312 |
| Cheddar | ~110-120 | ~9-10 | ~7 | ~170-190 |
| Swiss | ~95 | ~7-8 | ~8 | ~54 |
| Mozzarella (Fresh) | ~70-80 | ~5 | ~6 | ~15-30 |
| Parmesan | ~110-120 | ~7-8 | ~10-11 | ~330-430 |
As the table shows, feta has a similar calorie count to fresh mozzarella but is significantly lower than aged cheeses like cheddar and parmesan. It is, however, higher in sodium than some of its counterparts, so moderation is key, especially for those with hypertension. For a deeper dive into how different cheeses compare nutritionally, resources like cheeseforthought.com can be helpful.
Conclusion
While the calories in a "slab" of feta cheese can vary, the most accurate way to measure is by standard serving sizes. A typical 1-ounce portion contains approximately 75-80 calories, whereas a 100-gram portion provides around 262-264 calories. Feta is a nutritious choice, offering protein, calcium, and probiotics, but its higher sodium content means it should be enjoyed in moderation. By understanding these nutritional details, you can incorporate feta into a balanced diet that aligns with your health and dietary goals.
