News of Health / Nutrition Facts Library
Feta Cheese Nutrition Facts: Is Feta Cheese Good for You?
Feta cheese provides 14 grams of protein per 100-gram serving and is high in several nutrients, including calcium, phosphorus, and vitamins B2 and B12. However, it is also very high in sodium, containing 50% of the Daily Value, and saturated fat, with 66% of the DV. Whether it is a healthy choice depends on the portion size and how it fits into your overall diet, particularly regarding your sodium and saturated fat intake.
Per 100 g · Cheese, feta
What stands out in feta cheese
- High in B vitamins. A 100-gram serving of feta cheese is high in several B vitamins, providing 70% of the Daily Value for vitamin B12, 65% for riboflavin (B2), and 25% for vitamin B6.
- Source of key minerals. Per 100 grams, feta is high in calcium and phosphorus, providing 38% and 27% of their respective Daily Values. It is also high in zinc (26% DV) and selenium (27% DV).
- High sodium content. Feta is very high in sodium, with 1,139 milligrams per 100 grams. This amount supplies 50% of the recommended Daily Value.
- Fat and calorie details. A 100-gram portion contains 265 calories and about 22 grams of total fat. Most of this fat is saturated, accounting for 66% of the Daily Value for saturated fat.
What to keep in mind
- Pay close attention to the high sodium and saturated fat content. A 100-gram serving delivers half of the daily limit for sodium and two-thirds of the limit for saturated fat.
Feta Cheese nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 265 kcal | – |
| Protein | 14.2 g | 28% |
| Total fat | 21.5 g | 28% |
| Saturated fat | 13.3 g | 66% |
| Monounsaturated fat | 4.6 g | – |
| Polyunsaturated fat | 0.59 g | – |
| Cholesterol | 89 mg | 30% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 55.2 g | – |
| Sodium | 1,139 mg | 50% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 62 mg | 1% |
| Calcium | 493 mg | 38% |
| Iron | 0.65 mg | 4% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 337 mg | 27% |
| Zinc | 2.9 mg | 26% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.03 mg | 1% |
| Selenium | 15 mcg | 27% |
| Vitamin A (RAE) | 125 mcg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.4 mcg | 2% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 1.8 mcg | 2% |
| Thiamin (B1) | 0.15 mg | 13% |
| Riboflavin (B2) | 0.84 mg | 65% |
| Niacin (B3) | 0.99 mg | 6% |
| Vitamin B6 | 0.42 mg | 25% |
| Folate (DFE) | 32 mcg | 8% |
| Vitamin B12 | 1.7 mcg | 70% |
| Choline | 15.4 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Feta Cheese by portion
The nutrition information changes with portion size. A one-ounce serving of feta has 75 calories and 4 grams of protein. A crumbled cup, which is a larger portion at 150 grams, contains 398 calories and over 21 grams of protein. A smaller one-cubic-inch piece provides 45 calories and about 2 grams of protein. All listed portions contain zero grams of sugar or dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, crumbled | 150 g | 398 | 21.3 g | 5.8 g | 0 g | 32.2 g |
| 1 oz | 28 g | 75 | 4 g | 1.1 g | 0 g | 6.1 g |
| 1 cubic inch | 17 g | 45 | 2.4 g | 0.7 g | 0 g | 3.7 g |
| 1 wedge (1.33 oz) | 38 g | 101 | 5.4 g | 1.5 g | 0 g | 8.2 g |
How feta cheese compares with other dairy, egg and plant-milk foods
Among 15 other dairy, egg, and plant-milk foods, feta cheese ranks highly for several nutrients. It is number one for vitamin B12, second for sodium and zinc, and third for protein and calcium. Compared to other foods per 100 grams, feta has more protein (14 g) than cream cheese (6 g) or eggs (13 g), but less than parmesan (36 g). Its total fat content of about 22 grams is similar to that of coconut milk but lower than cream cheese, which has about 34 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Feta Cheese | 265 | 14.2 g | 3.9 g | 0 g | 21.5 g |
| Coconut Milk | 197 | 2 g | 2.8 g | n/a g | 21.3 g |
| Cream Cheese | 350 | 6.2 g | 5.5 g | 0 g | 34.4 g |
| Eggs | 143 | 12.6 g | 0.72 g | 0 g | 9.5 g |
| Parmesan | 392 | 35.8 g | 3.2 g | 0 g | 25 g |
Quick answers
How many calories are in an ounce of feta cheese?
A one-ounce (28 gram) serving of feta cheese contains 75 calories, based on USDA data.
Is feta cheese high in protein?
Feta cheese is a source of protein, providing 14.2 grams per 100 grams, which is 28% of the Daily Value. A one-ounce serving contains 4 grams of protein.
How many carbs are in feta cheese?
Feta cheese is very low in carbohydrates. A 100-gram serving has about 4 grams of carbohydrates and 0 grams of sugar. A one-ounce serving has just over 1 gram of carbohydrates.
When to talk to a doctor or dietitian
- Feta Cheese contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 1,139 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how feta cheese fits your situation.
Last updated October 21, 2026