Calories in feta cheese.
265 kcal per 100 g.
Cheese, feta · SR Legacy (2018-04) · USDA FDC 173420
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 265 kcal | 265 kcal |
| Protein | 14.2 g | 14.2 g |
| Carbohydrates | 3.88 g | 3.88 g |
| Fat | 21.5 g | 21.5 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 13.3 g | 13.3 g |
| Sodium | 1,140 mg | 1,140 mg |
| Salt (calculated from sodium) | 2.85 g | 2.85 g |
| Vitamin A (RAE) | 125 ug | 125 ug |
| Vitamin D (D2 + D3) | 0.4 ug | 0.4 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 0.18 mg |
| Vitamin K (phylloquinone) | 1.8 ug | 1.8 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.15 mg | 0.15 mg |
| Riboflavin | 0.84 mg | 0.84 mg |
| Niacin | 0.99 mg | 0.99 mg |
| Vitamin B6 | 0.42 mg | 0.42 mg |
| Folate, total | 32 ug | 32 ug |
| Vitamin B12 | 1.69 ug | 1.69 ug |
| Potassium | 62 mg | 62 mg |
| Calcium | 493 mg | 493 mg |
| Phosphorus | 337 mg | 337 mg |
| Magnesium | 19 mg | 19 mg |
| Iron | 0.65 mg | 0.65 mg |
| Zinc | 2.88 mg | 2.88 mg |
| Selenium | 15 ug | 15 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.03 mg | 0.03 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Feta is brined and softens rather than melts: baked, it browns at the edges and keeps its calories at 265 per 100 g. It is one of the lighter cheeses because it holds more water than a hard cheese — parmesan is 420, cheddar about 403. Marinated feta in oil picks up the oil; drain it, or log the oil.
Logging this food
An ounce (28 g) is 75 kcal; a wedge as sold (38 g) is 100; a cup of crumbles is 150 g and 398 kcal, which is a whole small block. Crumbled feta looks like less than it weighs — weigh it once to calibrate the sprinkle. Reduced-fat feta runs around 180–200 kcal per 100 g.
Swaps and alternatives
Cottage cheese (81 kcal) or ricotta (about 150) give a soft salty-white cheese role at fewer calories. Goat cheese is close to feta. Against cheddar in a salad, feta saves about 140 kcal per 100 g and, being saltier, tends to be used in smaller amounts.