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Feta calories and nutrition facts
100 grams of feta contains 265 calories, with 14.2 g of protein, 3.9 g of carbohydrate and 21.5 g of fat. Most of its calories come from fat.
Feta's salt and tang are doing heavy lifting: crumbled over a salad, 30 g reads as much more cheese than it is, at around 79 calories. It is one of the lighter cheeses per gram, brined rather than pressed dense. The block in oil version adds the oil's calories to every cube.
Where the calories come from
Protein 21% Carbs 6% Fat 73%
How feta compares
Per 100 g, against the closest dairy in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Feta | 265 kcal | 14.2 g | 3.9 g | 21.5 g |
| Soft goat cheese | 264 kcal | 18.5 g | 0 g | 21.1 g |
| Kraft Cheez Whiz cheese sauce | 276 kcal | 12 g | 9.2 g | 21 g |
| Processed cheese | 290 kcal | 14 g | 7 g | 22.5 g |
| Reduced-fat grated Parmesan cheese | 265 kcal | 20 g | 1.4 g | 20 g |
Nutrition facts for feta
| Nutrient | Per 100 g | Per 1 oz |
|---|---|---|
| Calories | 265 kcal | 74.2 kcal |
| Protein | 14.2 g | 4 g |
| Carbohydrate | 3.9 g | 1.1 g |
| Fat | 21.5 g | 6 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 13.3 g | 3.7 g |
| Salt | 2.8 g | 0.8 g |
Print an EU-style nutrition label for feta — per 100 g and per portion.
Vitamins and minerals in feta
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 1.7 µg | 70% |
| Riboflavin (B2) | 0.84 mg | 65% |
| Calcium | 493 mg | 38% |
| Phosphorus | 337 mg | 27% |
| Selenium | 15 µg | 27% |
| Zinc | 2.9 mg | 26% |
| Vitamin B6 | 0.42 mg | 25% |
| Vitamin A | 125 µg | 14% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common feta servings
How many calories in a portion of feta — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cubic inch (17 g) | 45.1 kcal | 2.4 g | 0.7 g | 3.7 g |
| 1 oz (28 g) | 74.2 kcal | 4 g | 1.1 g | 6 g |
| 1 wedge (38 g) | 101 kcal | 5 g | 1 g | 8 g |
| 100 g (100 g) | 265 kcal | 14 g | 4 g | 22 g |
| 1 cup, crumbled (150 g) | 398 kcal | 21 g | 6 g | 32 g |
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Frequently asked questions
How many calories are in feta?
Feta has 265 calories per 100 grams. A typical serving of 1 oz (28 g) has about 74.2 calories.
How much protein is in feta?
Feta contains 14.2 g of protein per 100 g, or about 4 g per 1 oz.
Is feta low in carbs?
Yes by the numbers: Feta has 3.9 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Are these feta calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #173420 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
