Feta Cheese Nutrition Facts for Measured Crumbles

Crumbled feta can spread across a large dish while still being a relatively small ingredient by weight. That makes appearance a poor guide to the amount used. This card gives a measured cheese reference for Mediterranean-style recipes, where feta may be mixed into a filling or scattered over the plate at the end. The goal is to keep the topping visible in your recipe notes. One ounce of feta, weighing 28.35 grams, provides approximately 75 calories, 4.0 grams of protein, and 323 milligrams of sodium in the USDA reference. The values are rounded for the image. They describe the cheese portion alone, without bread, vegetables, dressing, or other ingredients. A salad or baked dish containing feta needs a separate calculation for the complete combination. The underlying source is USDA FoodData Central food 173420, “Cheese, feta.” Per 100 grams, it lists 265 calories, 14.2 grams of protein, and 1,140 milligrams of sodium. Multiplying each reference value by 0.2835 gives the illustrated ounce. The sodium figure is rounded to the nearest whole milligram, while protein is shown to one decimal place. Source: https://fdc.nal.usda.gov/food-details/173420/nutrients Use a kitchen scale when you want a repeatable portion of crumbles. Place a small bowl on the scale, reset the reading, and add the cheese. A spoonful of large pieces and a spoonful of fine crumbles can contain different weights. If the cheese comes in liquid, measure the edible cheese you plan to use rather than including the packaging or surrounding liquid in the portion. For a shared recipe, decide whether the feta belongs to the whole batch or to individual servings. Cheese mixed throughout a tray can be recorded with the batch ingredients and divided with the recipe. Cheese added after serving should be counted with that plate. Keeping those two uses separate helps avoid both missed toppings and double counting, especially when everyone adds a different amount at the table. Check the label on your product because brands and formulations differ. A reduced-fat version, a flavored product, or a prepared mixture may not match this generic feta entry. Compare the serving weight before comparing the numbers. A label using a different portion can look higher or lower simply because it describes more or less cheese, rather than a meaningful difference in the product itself. Save the card as a measuring aid for recipe toppings, not as a rule that every dish needs cheese or that everyone should eat the same amount. The related wellness supplement is a separate catalog recommendation. It is not part of the feta serving, does not supply the nutrients shown, and is not presented as a recipe ingredient. #MediterraneanDietRecipes #FetaCheese #NutritionFacts #RecipeToppings #PortionControl