Understanding the Sodium Content in Feta
Feta's distinct tangy and salty flavor profile is a direct result of its production process. After the curds are formed, the cheese is dry-salted and then submerged in a brine solution for preservation. This brine is a high-salt liquid, often a 7% salt solution, which imparts the signature saltiness and helps preserve the cheese for an extended period. While this method is traditional and effective for preservation, it is the primary reason for feta's high sodium level.
How Does Feta's Sodium Level Compare?
When evaluating if feta is high in salt, it's helpful to compare its sodium content to other common cheeses. For instance, a one-ounce serving of feta typically contains around 320 mg of sodium, while the same amount of cheddar cheese has approximately 180 mg. This places feta in the higher-sodium category, alongside cheeses like blue cheese (around 325 mg per ounce) and Parmesan (about 510 mg per ounce), but significantly higher than lower-sodium options like Swiss cheese.
Nutritional Information for Feta Cheese (per 1 oz/28g serving)
- Sodium: ~312 mg
- Calcium: ~140 mg
- Protein: ~5 g
- Fat: ~5.3 g
- Calories: ~76 kcal
Reducing the Saltiness of Feta
For those watching their sodium intake, there are simple ways to reduce the saltiness of feta cheese without sacrificing flavor entirely. These methods leverage the principle of osmosis to draw the salt out of the cheese.
Methods for Reducing Feta's Salt Content:
- Rinsing: For a quick fix, rinse the feta block or crumbles under cold running water for a minute or two. This will remove the surface-level salt from the brine without a significant impact on the flavor or texture.
- Soaking in Water: For a more noticeable reduction, soak the feta in a bowl of fresh, cold water for a few hours. For best results, change the water every few hours until the desired salt level is reached. It's crucial to use fresh water and not rely on this method for extended storage, as it can cause the cheese to become mushy.
- Soaking in Milk: This is a less common but very effective method for drawing out salt while adding a creamy texture to the feta. Place the cheese in a sealed container and cover it with fresh milk. Refrigerate for 1–2 days, checking the saltiness periodically. The milk will draw out the salt, leaving a milder, less tangy flavor.
- Using Barrel-Aged Feta: Some cheesemakers produce barrel-aged feta that is not aged in a high-brine solution for as long as standard feta. While it is still stored in a mild brine for shipping, it has a more refined flavor and is generally less salty. This can be a great option if available.
Choosing Low-Sodium Alternatives to Feta
For those who need to adhere strictly to a low-sodium diet, or simply want a different flavor profile, several cheeses can serve as excellent substitutes for feta.
Comparison Table: Feta vs. Low-Sodium Alternatives
| Cheese | Sodium (per oz) | Flavor Profile | Texture | Best For |
|---|---|---|---|---|
| Feta | ~320 mg | Tangy, Salty | Crumbly | Salads, Pasta, Cooking |
| Swiss Cheese | ~20 mg | Mild, Nutty | Firm | Sandwiches, Melts |
| Low-Sodium Ricotta | ~20 mg | Creamy, Mild | Soft, Granular | Dips, Spreads, Lasagna |
| Goat Cheese | ~130 mg | Earthy, Tart | Creamy, Crumbly | Salads, Crackers, Spreads |
| Queso Fresco | ~170 mg | Mild, Milky | Soft, Crumbly | Tacos, Salads, Garnishes |
Health Implications of High Sodium Intake
While delicious, the high sodium content of feta cheese is a valid concern for health. Excessive sodium intake can contribute to high blood pressure, and over time, it can lead to health issues like heart disease and kidney disease. For individuals with a predisposition to or existing conditions like hypertension, diabetes, or kidney problems, moderating feta consumption is essential. However, for most people, including feta in moderation as part of a balanced diet, along with the salt-reducing techniques mentioned above, is perfectly safe.
Conclusion
In summary, the answer to "is feta high in salt?" is a definitive yes, primarily due to the traditional brining process used for preservation. For health-conscious individuals, particularly those monitoring their sodium intake, this is an important fact to consider. Fortunately, the distinct flavor of feta can still be enjoyed by employing simple techniques like rinsing or soaking to reduce its saltiness. By understanding feta's nutritional profile and considering lower-sodium alternatives when necessary, it is possible to incorporate this tangy and delicious cheese into a healthy lifestyle without compromising on taste or well-being.
Food52's guide on making homemade feta offers further insight into the cheesemaking process, explaining why the brining step is crucial for both preservation and flavor development.
