Does feta make you fat? | Health Magazine


Is feta fatty?

The feta is a soft Greek cheese made from sheep's milk, and sometimes goat's milk too. It requires two months of maturation in brine. Feta has a protected Geographical Indication (IGP) since October 14, 2002. It also benefits from a protected designation of origin (AOP).

The fat in feta

On average, lCheeses provide 28 g of lipids per 100 g. Feta contains less: 23 g of lipids per 100 g. Among these fats, we find a majority ofsaturated fatty acids : 14 g, almost 5 g of monounsaturated fatty acids and a little more than 1 g of polyunsaturated fatty acids.

“Saturated fatty acids are not recommended for health, specifies the dietitian-nutritionist. They promote the deposition of cholesterol in the arteries and increase the risk of suffering from heart disease. Their daily consumption must be less than 12% of total lipid intake which is between 35 and 40% of daily energy intake. »

From polyunsaturated fatty acids from feta, we find conjugated linoleic acid. The latter could contribute to reduce body fat and prevent diabetes (1).

You also have to remember that you don't eat 100g of feta! One serving is approximately 30g. And to avoid adding fat, it is preferable to choose it in natural blockand not in a jar, marinated in oil and herbs.

Calories in feta

Feta provides between 270 calories per 100 g and 280 calories depending on whether it is made with sheep's milk (authentic feta) or with cow's milk (feta type cheese).

It is one of the lowest calorie cheeses. On average, cheeses provide around 350 calories per 100 g. Aurore Lavergnat, dietitian-nutritionist.

The lowest calorie cheeses

Here are the other lowest-calorie cheeses:

  • cottage cheese: between 49 and 80 calories per 100 g depending on its percentage of fat;
  • cancoillotte: 118 calories per 100 g;
  • ricotta: 175 calories per 100 g;
  • fresh goat cheese: 220 calories per 100 g;
  • cow's milk mozzarella: 229 calories per 100 g;
  • the heart of Neufchâtel: 255 calories per 100 g;
  • Camembert: 265 calories per 100 g;
  • Coulommiers: 280 calories per 100 g.

Feta is therefore lower in calories than the average cheese. which is around 350 calories per 100 g.

What is the least fatty cheese?

“The cheeses which contain the least lipids are also often those which have less than 200 calories per 100 g, specifies Aurore Lavergnat. A cheese with a low fat content is considered to contain less than 20%. These are mainly fresh cheeses. »

Here are 4 cheeses containing less than 20% fat per 100 g:

  • ricotta: 8 g of lipids;
  • Philadelphia: 11 g of lipids;
  • mozzarella: 17 g of lipids;
  • fresh goat's cheese: 18 g of lipids.

What are the benefits of feta?

Not only is feta one of the lowest-calorie cheeses, but it also contains various substances that are beneficial for health.

Feta has a good protein content: 14.5 g per 100 g. “Proteins are essential for muscles and also allow us to quickly achieve satiety, which is interesting when you watch your figure, this avoids unwanted snacking,” specifies Aurore Lavergnat.

This Greek cheese also contains several minerals in interesting quantities. “Feta is rich in calcium, it provides, per 100 g, ¼ of the daily needs of this mineral essential for good bone healthindicates Aurore Lavergnat. It also brings all B vitamins which play a role in the nervous system, immunity and energy production. It also provides nearly1/4 of daily phosphorus needswhich participates in the structure of the bone, as well as a little potassium which contributes to the maintenance of normal blood pressure, and the proper functioning of the nervous and muscular system. »

A cheese to consume in moderation in certain cases. For what ?

However, if this cheese is one of the least caloric, it must, in certain cases, be consumed in moderation, particularly for people with high blood pressure or not at all for pregnant women.

For what reasons ? « Feta provides 2.2 g of salt per 100 ghowever, the World Health Organization advises not to exceed the dose of 5 g per day, specifies Aurore Lavergnat. In case of high blood pressure or water retention, it is advisable to consume it in moderation or to switch to less salty cheeses. » Among these cheeses, we can cite ricotta (0.3 g of salt per 100 g), mozzarella (0.6 g of salt per 100 g), Emmental (0.6 g of salt per 100 g), goat's cheese (0.7 g of salt per 100 g), Comté (0.8 g of salt per 100 g), Gruyère (0.8 g of salt per 100 g).

« Concerning pregnant women, care must be taken to choose feta with pasteurized milk, that is to say with milk that has been heated to more than 70°C for 15 seconds, in order to avoid any risk of contamination with listeria, a serious illness during pregnancy. warns the dietician-nutritionist.

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