Know what’s on your plate
Feta cheese
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 265 kcal —
- Protein 14 g 28%
- Carbohydrate 3.9 g 1%
- Fat 21 g 28%
- Saturated fat 13 g 67%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 1139 mg 50%
- Cholesterol 89 mg 30%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 125 µg 14%
- Vitamin C 0 mg 0%
- Vitamin D 0.4 µg 2%
- Vitamin E 0.18 mg 1%
- Vitamin K 1.8 µg 2%
- Thiamin (B1) 0.15 mg 13%
- Riboflavin (B2) 0.84 mg 65%
- Niacin (B3) 0.99 mg 6%
- Pantothenic acid (B5) 0.97 mg 19%
- Vitamin B6 0.42 mg 25%
- Biotin (B7) 1.4 µg 5%
- Folate (B9) 32 µg 8%
- Vitamin B12 1.7 µg 70%
- Choline 15.4 mg 3%
Minerals
- Calcium 493 mg 38%
- Iron 0.65 mg 4%
- Magnesium 19 mg 5%
- Phosphorus 337 mg 27%
- Potassium 62 mg 1%
- Zinc 2.9 mg 26%
- Copper 0.03 mg 4%
- Manganese 0.03 mg 1%
- Selenium 15 µg 27%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 265 | 14 g | 3.9 g | 22 g |
| 1 × cup, crumbled | 150 g | 398 | 21 g | 5.8 g | 32 g |
| 1 × oz | 28.4 g | 75 | 4 g | 1.1 g | 6.1 g |
| 1 × cubic inch | 17 g | 45 | 2.4 g | 0.7 g | 3.7 g |
| 1 × wedge (1.33 oz) | 38 g | 101 | 5.4 g | 1.5 g | 8.2 g |
| 2 × cup, crumbled | 300 g | 795 | 43 g | 12 g | 65 g |
| ½ × cup, crumbled | 75 g | 199 | 11 g | 2.9 g | 16 g |
| 3 × cup, crumbled | 450 g | 1193 | 64 g | 18 g | 97 g |
| 4 × cup, crumbled | 600 g | 1590 | 85 g | 23 g | 129 g |
Similar foods
- Light feta cheeselight213 kcal / 100 g
- Lactose free feta cheesefetta261 kcal / 100 g
- Reduced fat feta cheesefetta226 kcal / 100 g
- Marinated feta cheesefetta288 kcal / 100 g
- Fetamin. 45 % fat in dry matter284 kcal / 100 g
- Feta goat milk cheese260 kcal / 100 g
- Ricotta cheese193 kcal / 100 g
- Cheese334 kcal / 100 g
- Gjetost cheese466 kcal / 100 g
- Cheddar cheese403 kcal / 100 g
Questions about Feta cheese
How should you store feta once it’s opened?
Keep it submerged in its brine in a covered container in the fridge. If there isn’t enough brine, top it up with lightly salted water; use it within a few days for the best texture and flavour.
Can you bake or grill feta without it melting away?
Yes. Bake a block in a small dish with tomatoes, olive oil and herbs at 200°C for about 20 minutes; it softens but keeps its shape. For grilling, use a thick slice and a lightly oiled grill pan, turning it carefully after a few minutes.
What dishes is feta commonly used in?
Crumble it over a Greek salad, spanakopita or roasted vegetables, or bake it with tomatoes and pasta. Add it near the end of cooking so it warms without disappearing into the dish.
What can you use instead of feta?
For a similar salty, crumbly topping, try a firm goat’s cheese or ricotta salata. In salads, cubes of halloumi can work, but they’re firmer and are usually better browned first.
Is feta always made from sheep’s milk?
Traditional Greek feta is made from sheep’s milk, or a mixture of sheep’s and goat’s milk, then matured in brine. Cheeses sold as feta-style may use different milks or methods.
Does light feta have more protein than regular feta?
Yes: light feta has 20.8 g of protein per 100 g, compared with 14 g in feta. It also has less fat: 13.4 g per 100 g, against 21 g.
How much feta is a typical portion, and how much energy does it provide?
A small wedge of about 38 g is a handy portion; it provides 101 kcal and 5.4 g of protein.
Is feta a good source of calcium?
Yes. Feta is high in calcium, providing 493 mg per 100 g, which is 38% of the daily value.
Source: USDA FoodData Central 173420 · per 100 g · carbohydrate per EU label, fibre excluded
