Cheese

Cheese, feta

Nutrition facts per 100 g · edible portion

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Vegetarian Keto-friendly Gluten-free Contains Milk

Dietary labels are inferred automatically from Cheese, feta's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

13%

263 kcal Calories

28%

14.2 g Protein

4.1 g Carbs

27%

21.3 g Fat

Fair nutrient density 21/100

How many beneficial nutrients Cheese, feta delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Cheese, feta come from — the split across carbs, fat & protein.

263 kcal / serving

6% from carbs

Carbs 6%

4.1 g per serving
Fat 72%

21.3 g per serving
Protein 21%

14.2 g per serving

What Cheese, feta is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1270% Riboflavin (B2)65% Calcium38% Protein28% Phosphorus27% Selenium27% Zinc26% Vitamin B625% Pantothenic Acid (B5)19% Vitamin A (RAE)14% Thiamin (B1)13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.1 g	1%
Dietary Fiber	0.0 g	0%
Total Sugars	4.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	21.3 g	27%
Saturated Fat	14.9 g	75%
Monounsaturated Fat	4.6 g	—
Polyunsaturated Fat	0.6 g	—
Omega-3 Fatty Acids	265.0 mg	—
Omega-6 Fatty Acids	326.0 mg	—
Butyric Acid	775.0 mg	—
Caproic Acid	573.0 mg	—
Caprylic Acid	546.0 mg	—
Capric Acid	1,977.0 mg	—
Lauric Acid	1,159.0 mg	—
Myristic Acid	2,761.0 mg	—
Palmitic Acid	5,151.0 mg	—
Stearic Acid	1,488.0 mg	—
Palmitoleic Acid	385.0 mg	—
Oleic Acid	3,975.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	326.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	14.2 g	28%
Histidine	397.0 mg	—
Isoleucine	803.0 mg	—
Leucine	1,395.0 mg	—
Lysine	1,219.0 mg	—
Methionine	368.0 mg	—
Phenylalanine	675.0 mg	—
Threonine	637.0 mg	—
Tryptophan	200.0 mg	—
Valine	1,065.0 mg	—
Alanine	639.0 mg	—
Arginine	470.0 mg	—
Aspartic Acid	779.0 mg	—
Cystine	83.0 mg	—
Glutamic Acid	2,421.0 mg	—
Glycine	97.0 mg	—
Proline	1,378.0 mg	—
Serine	1,169.0 mg	—
Tyrosine	668.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	125.0 mcg	14%
Vitamin C	0.0 mg	0%
Vitamin D	0.4 mcg	2%
Vitamin E	0.2 mg	1%
Vitamin K	1.8 mcg	2%
Thiamin (B1)	0.2 mg	13%
Riboflavin (B2)	0.8 mg	65%
Niacin (B3)	1.0 mg	6%
Vitamin B6	0.4 mg	25%
Folate (B9)	32.0 mcg	8%
Vitamin B12	1.7 mcg	70%
Pantothenic Acid (B5)	1.0 mg	19%
Choline	15.4 mg	3%

Minerals	Amount	% DV
Calcium	493.0 mg	38%
Iron	0.7 mg	4%
Magnesium	19.0 mg	5%
Phosphorus	337.0 mg	27%
Potassium	62.0 mg	1%
Sodium	1,116.0 mg	49%
Zinc	2.9 mg	26%
Copper	0.0 mg	4%
Manganese	0.0 mg	1%
Selenium	15.0 mcg	27%

Sterols	Amount	% DV
Cholesterol	89.0 mg	30%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	5.2 g	—

About Cheese, feta

Feta is the crumbly, tangy white cheese cured in brine — a pillar of Greek and Mediterranean cooking, scattered over salads, baked with vegetables, or stuffed into pastries. Traditionally made from sheep's milk (or a sheep-and-goat blend), it has a sharp, salty bite all its own.

It's actually lower in calories and fat than many hard cheeses, while still providing good calcium, protein, phosphorus and B12. The catch is the brine: feta is high in sodium, which is the main thing to keep in mind if you're watching your salt.

A little crumbled feta brings a big punch of salty, tangy flavor to a dish, which is the most sensible way to enjoy it — generous on taste, light on the amount.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Cheese, feta?

There are 263 calories in 100 g of Cheese, feta, or about 100 calories in 1 wedge (1.33 oz) (38 g).

How much protein is in Cheese, feta?

Cheese, feta contains 14.2 g of protein per 100 g.

How many carbs are in Cheese, feta?

Cheese, feta has 4.1 g of carbohydrates per 100 g.

How much fat is in Cheese, feta?

Cheese, feta provides 21.3 g of total fat per 100 g.

What is Cheese, feta a good source of?

Cheese, feta is an excellent source of Vitamin B12 (70% DV), Riboflavin (B2) (65% DV), Calcium (38% DV), Protein (28% DV), Phosphorus (27% DV) and Selenium (27% DV) and a good source of Pantothenic Acid (B5), Vitamin A (RAE) and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.