Calories in Feta Cheese: Nutrition Facts & Serving Sizes
Per 1 cup, crumbled (150g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Feta cheese is a brined white cheese originating from Greece, traditionally made from sheep's milk or a blend of sheep and goat milk. A 1 oz serving (28g) has 75 calories, 4g of protein, 6.1g of fat, and 323mg of sodium. At 265 calories and 14.2g of protein per 100g, feta is a moderately calorie-dense dairy product with a strong flavor that goes a long way in small quantities. It is notably high in calcium at 493mg per 100g, covering about 49% of the daily requirement. The sodium content is high at 1,139mg per 100g, so portion control matters. Feta is zero-sugar and very low in carbs at 3.9g per 100g, making it compatible with low-carb diets. It is a versatile topping for salads, grain bowls, and roasted vegetables.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, crumbled (150g) | 397.5 | 21.3g | 5.9g | 32.3g | 0g |
| 1 oz (28g) | 75.3 | 4g | 1.1g | 6.1g | 0g |
| 1 cubic inch (17g) | 45.1 | 2.4g | 0.7g | 3.7g | 0g |
| 1 wedge (1.33 oz) (38g) | 100.7 | 5.4g | 1.5g | 8.2g | 0g |
| 100g | 265 | 14.2g | 3.9g | 21.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 | 13% |
| Protein | 14.2g | 28% |
| Total Fat | 21.5g | 28% |
| Saturated Fat | 13.3g | 67% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1139mg | 50% |
| Cholesterol | 89mg | 30% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 13.3g | 4% |
| Cholesterol | 89mg | 30% |
| Calcium | 493mg | 38% |
| Iron | 0.7mg | 4% |
| Potassium | 62mg | 1% |
| Vitamin A | 125mcg | 14% |
| Vitamin D | 0.4mcg | 2% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 1.7mcg | 71% |
| Magnesium | 19mg | 5% |
| Phosphorus | 337mg | 27% |
| Zinc | 2.9mg | 26% |
| Selenium | 15mcg | 27% |
| Folate | 32mcg | 8% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.8mg | 62% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Feta Cheese
Feta cheese delivers a concentrated hit of calcium at 493mg per 100g. Calcium is the primary mineral in bone tissue and is essential for muscle contraction. A 1 oz portion contributes about 14% of the daily calcium target, making feta a practical way to increase intake without needing a large serving.
The protein content of 14.2g per 100g is solid for a condiment-style ingredient. Using feta as a topping adds protein to salads, grain bowls, and eggs without dramatically increasing calorie count. A tablespoon-sized crumbled portion adds 2 to 3g of protein at roughly 25 calories.
Feta is particularly rich in vitamin B12 at 1.7mcg per 100g. B12 is essential for red blood cell production, neurological function, and energy metabolism. Riboflavin at 0.8mg per 100g also contributes to energy production from macronutrients.
Selenium at 15mcg per 100g provides antioxidant support and contributes to thyroid function, which regulates metabolism and body composition over time.
Feta made from sheep or goat milk contains a different fatty acid profile than cow's milk cheeses, including slightly higher concentrations of conjugated linoleic acid (CLA), which has been studied for potential effects on body composition, though research in this area is ongoing.
Dietary Considerations
Feta is not vegan but is suitable for lacto-vegetarians. It is naturally gluten-free and contains no wheat-based ingredients. With 3.9g of carbs and zero sugar per 100g, feta is keto-compatible and fits into low-carb diets easily. The high sodium content of 1,139mg per 100g is the primary concern for daily intake. A 1 oz serving already contains 323mg of sodium, nearly 14% of the 2,300mg daily limit. Individuals managing high blood pressure or on low-sodium diets should use feta sparingly. Feta contains 89mg of cholesterol per 100g and 13.3g of saturated fat, which should be factored in by those monitoring cardiovascular risk markers.
Daily Intake (100g)
100g of feta cheese provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in feta cheese?
Feta cheese contains 265 calories per 100g. A 1 oz serving (28g) has 75 calories. A typical restaurant salad portion of crumbled feta (about 2 tablespoons or 30g) adds roughly 80 calories.
Is feta cheese good for weight loss?
Feta can fit into a weight loss diet in controlled portions. Its strong flavor means a small amount goes far. A 1 oz serving adds 75 calories and 4g of protein. The key is monitoring the high sodium content, which can cause water retention.
How much protein in feta cheese?
Feta cheese has 14.2g of protein per 100g. A 1 oz serving provides 4g of protein, and a crumbled cup serving has 21.3g. While not a high-volume protein source, it contributes meaningfully when used as a topping.
Is feta cheese keto-friendly?
Yes. Feta cheese has only 3.9g of carbs and zero sugar per 100g, making it fully compatible with a ketogenic diet. Its fat content is 21.5g per 100g, which aligns well with keto macros.
Why is feta cheese so high in sodium?
Feta is a brined cheese, meaning it is cured and stored in salt water. This process preserves the cheese and develops its flavor but results in very high sodium content at 1,139mg per 100g. Rinsing feta under cold water before eating can reduce sodium by roughly 20 to 30%.
How does feta compare to other cheeses?
Feta (265 cal/100g) is lower in calories than goat cheese (452 cal/100g) and cheddar (408 cal/100g) but higher than ricotta (150 cal/100g) and cottage cheese (95 cal/100g). Feta has one of the highest sodium contents of common cheeses, which is worth noting when comparing options.
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