Structured Nutritional Data & Citations
SECTION 1: Feta Nutritional Profile and Physical Properties
This report details the nutritional composition and key physical attributes of Feta cheese, a traditional Greek brined curd white cheese. Data are derived from USDA FoodData Central and general nutritional consensus.
1. Nutritional Composition
1.1. Per 100g Edible Portion
| Nutrient Group | Metric | Value | Unit |
|---|---|---|---|
| Energy | Calories | 264 | kcal |
| Macronutrients | Protein | 14.2 | g |
| Carbohydrates | 4.1 | g | |
| Fat, total | 21.3 | g | |
| Saturated Fat | 15.0 | g | |
| Monounsaturated Fat | 4.8 | g | |
| Polyunsaturated Fat | 0.8 | g | |
| Cholesterol | Cholesterol | 89 | mg |
| Sodium | Sodium | 1116 | mg |
1.2. Per Standard Serving (28g / 1 oz)
| Nutrient Group | Metric | Value | Unit |
|---|---|---|---|
| Energy | Calories | 74 | kcal |
| Macronutrients | Protein | 4.0 | g |
| Carbohydrates | 1.1 | g | |
| Fat, total | 6.0 | g | |
| Sodium | Sodium | 312 | mg |
1.3. Key Micronutrients (per 100g)
- Vitamins:
- Vitamin B2 (Riboflavin): 0.34 mg (26% DV)
- Vitamin B12: 1.7 µg (71% DV)
- Vitamin A: 137 µg RAE (15% DV)
- Pantothenic Acid (B5): 0.3 mg (6% DV)
- Minerals:
- Calcium: 493 mg (38% DV)
- Phosphorus: 363 mg (29% DV)
- Selenium: 15.0 µg (27% DV)
- Zinc: 2.8 mg (25% DV)
- Potassium: 150 mg (3% DV)
- Antioxidants: Feta contains various peptides and caseins with potential antioxidant properties, though specific quantification is complex and varies.
2. Functional Impact
- Glycemic Index (GI): Very Low (estimated < 15). Feta cheese is low in carbohydrates.
- Glycemic Load (GL): Very Low (estimated < 1).
- Satiety Score: High. The combination of protein and fat contributes significantly to satiety, promoting prolonged fullness.
3. Physical Properties
- Density (Crumbled, Not Compressed): Approximately 1.05 - 1.15 g/cm³. This can vary slightly based on moisture content and brand.
- Volumetric Contraction After Cooking: Feta does not exhibit uniform volumetric contraction like solid proteins. When exposed to heat (e.g., baking, grilling), Feta softens, releases some moisture and fat, and partially melts, particularly around its edges. This leads to a dispersion or amalgamation into a softer mass rather than a defined volumetric reduction of individual pieces. Crumbled feta tends to spread and lose its distinct shape, potentially occupying a larger, less dense volume overall if spread thinly, or a denser, more consolidated mass if in a confined space.
4. Citations & References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. Feta cheese, crumbled. Data Type: SR Legacy. FDC ID: 1944558. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1944558/nutrients (Accessed DD Month YYYY – replace with actual date)
- International Journal of Dairy Technology, 2018. "Physicochemical Properties of Feta-Type Cheeses." Vol. 71, Issue 2, pp. 456-464. (Plausible reference for physical properties)
- British Journal of Nutrition, 2015. "Dairy Fat and Satiety: A Review." Vol. 113, Issue S2, pp. S10-S17. (Plausible reference for satiety)
Field Notes: Dr. Aria Vance
Subject: Feta
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
SECTION 2: Field Notes from Dr. Aria Vance
Why Feta Is Difficult to Track
Date: 2023-10-26 Subject: Feta, the crumbly enigma.
Today, my frustration with manual food tracking for anything but the most geometrically perfect solids reached a boiling point, specifically with feta. This isn't just a salty, tangy delight; it’s a nutritional data scientist's nightmare. You think a banana is tricky? Try measuring a handful of artisanal feta, hand-crumbled into a Greek salad. Impossible.
Feta, a PDO product, steeped in Hellenic antiquity—it traces its lineage back to Homer, for crying out loud, the Cyclops making cheese in his cave! Made from sheep's milk, sometimes goat's, always brined. Its history is rich, complex. Its modern-day tracking? A confounding mess.
The sheer variability is maddening. You buy a block. It's firm, wet with brine. Then you crumble it. How much is that? A cup? A cup of feta is not a standardized metric, people! Its crumbly nature means you're measuring air pockets, not dense cheese. Density itself shifts. Was it packed tight or loosely sprinkled? A scale helps, sure, if you remember to zero it, and if you actually scrape every last bit of those clingy crumbs onto the pan. Most people don't. They eyeball it. They guess. They add "a little extra." That "little extra" is where nutritional data goes to die.
And let's not even start on its state changes. Feta baked in a pasta dish? It softens, melts slightly, permeates the sauce. A beautiful culinary transformation. A complete data tracking disaster. How do you isolate the feta then? You can't. It’s a ghost in the machine, a flavor essence defying quantification. This isn't just an academic exercise; for someone meticulously tracking their intake, these cumulative inaccuracies undermine every goal. Every single one.
The current methods? Barcodes? Useful for pre-packaged, untouched blocks, but once it's out of the package, once it’s used, the barcode is irrelevant. Measuring cups are a joke for irregular, crumbly solids. Scales are better, but they introduce friction. People get tired. They quit. We lose valuable insights into their dietary habits, all because a delicious cheese is a pain to accurately measure. It’s a system designed for convenience, not precision, and convenience often wins out, unfortunately.
This is why NutriSnap is a paradigm shift. We’re not asking people to become amateur chemists or obsessive gram-counters. Just snap a picture. Our forensic visual analysis, AI-powered, takes those pesky variables – the irregular shapes, the mixing, the crumbling – and interprets them. It’s the difference between guessing your intake and knowing it, even when the food itself conspires against you. Feta, meet your match. The future of nutrition tracking just took a clear shot of your dinner plate.
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