Brine cheeses carry high sodium — track it (He et al., BMJ 2013). Per 100 g: 264 kcal, 14.2 g protein, 1116 mg sodium. Rinsing can lower the sodium load slightly.
How should I track Feta Cheese?
Feta Cheese is high in calcium. The best way to track Feta Cheese is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
