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Fera cheese Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fera cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 1.2 g of carbs, 4.3 g of protein, 6.4 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fera cheese Nutrition Facts
Selected: 1 serving (medium) · 30 g
79
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
4.3g
· 9% DV
Fat
6.4g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 22% · Fat 72%
Fera cheese nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 4.47 g | 22% |
| Trans fat | 0.2 g | |
| Sodium | 335 mg | 15% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fera cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 79 kcal |
| 1 teaspoon (small) | 5 g | 13 kcal |
| 1 tablespoon (medium) | 15 g | 40 kcal |
| 1 piece (small) | 20 g | 53 kcal |
| 1 piece (large) | 40 g | 106 kcal |
| ½ cup (diced) | 75 g | 198 kcal |
| 100 g | 100 g | 264 kcal |
| 1 cup (diced) | 150 g | 396 kcal |
| 1 pack (large) | 200 g | 528 kcal |
Calculated from 264 calories per 100 g.
Frequently Asked Questions About Fera cheese
What is Fera cheese?
Fera cheese is a cheese product sold under that name; the name alone does not establish a standardized milk type or production method. For details about a particular Fera cheese, use the producer and product information on its packaging.
Is Fera cheese the same as feta?
No, Fera cheese and feta are not interchangeable names. Do not assume Fera cheese has feta’s briny taste or crumbly texture; if a recipe calls for feta, taste the Fera cheese first and adjust the amount to suit the dish.
What does Fera cheese taste like?
Fera cheese can taste different depending on the producer and product, so its name alone does not tell you how salty or tangy it is. If you are trying it for the first time, taste a small piece before adding it to a recipe.
How can you use Fera cheese in cooking?
You can add Fera cheese to salads, omelets, savory pastries, and sandwiches. Its saltiness and behavior when heated may vary by product, so start with a small amount and taste the dish before adding more.
Does Fera cheese melt well?
Whether Fera cheese melts smoothly depends on the product’s texture and moisture; the name does not guarantee a stretchy melt. Test a small piece in a hot sandwich before relying on it as the main melting cheese in a recipe.
Can Fera cheese replace feta in a salad?
Fera cheese can replace feta in a salad if its flavor and texture suit the dish, but it is not automatically a like-for-like substitute. Taste it first, then adjust the dressing and any added salt to avoid making the salad too salty.
How should you store Fera cheese after opening?
Keep Fera cheese refrigerated in a clean, sealed container after opening. Follow any storage directions printed on the product, and take out only the portion you plan to serve rather than leaving the cheese at room temperature.
Can you freeze Fera cheese?
Yes, you can freeze Fera cheese, but thawing may make it crumbly or release moisture. It is usually more suitable for cooked dishes after freezing than for serving fresh on a cheese board.
What goes well with Fera cheese on a cheese board?
Serve Fera cheese with bread, fresh vegetables, olives, or other mild accompaniments. If the cheese tastes salty, choose less salty pairings so its flavor remains distinct without overpowering the rest of the board.
Can you eat Fera cheese without cooking it?
Yes, Fera cheese can be eaten without cooking if the product is ready to eat and has been stored as directed. It can be served in slices or crumbled over a salad; check the package for any preparation or storage instructions.
Fera cheese Vitamins & Minerals
Vitamins
B12
0.51µg · 21% DV
B2
0.25mg · 19% DV
B6
0.13mg · 8% DV
B5
0.29mg · 6% DV
Minerals
Calcium
148mg · 15% DV
Sodium
335mg · 15% DV
Phosphorus
101mg · 14% DV
Iodine
14µg · 9% DV
Potassium ⭐
19mg · 1% DV
Fera cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fera cheese
To burn the 79 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fera cheese?
Fera cheese is a milk-based cheese; the name alone does not point to one widely standardised regional style, so its exact texture and saltiness can vary by product. It can be served as a table cheese or used in everyday meals, and it provides protein and calcium.
Try it with bread, fresh vegetables or olives for a simple breakfast or snack, or crumble or slice it into salads and sandwiches. Its flavour and firmness are best judged from the particular cheese you have, so taste a little before pairing it with strongly flavoured ingredients. For a lighter plate, serve a modest portion alongside plenty of vegetables.
How Nutritious Is Fera cheese?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fera cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fera cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fera cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fera cheese Fat Profile
SATURATED
4.47g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.