How Many Calories in Feta Cheese? Nutrition & Macros
A serving of feta cheese (28 g) has 74 calories
Protein 4 g · Carbs 1.1 g · Fat 6 g
Feta is a brined curd cheese traditionally made from sheep milk or a blend of sheep and goat milk, originating from Greece. With 265 kcal, 14.21 g of protein, and 21.49 g of fat per 100 g, it delivers a tangy, salty flavor that makes a little go a long way in salads, pastries, and Mediterranean dishes. Feta is notably high in sodium at 1139 mg per 100 g — one of the highest levels among common cheeses — so portion control matters. Here is everything you need to know about feta cheese calories and macros, based on USDA data. Feta is approximately 55% water by weight, giving it a softer, crumblier texture than most aged cheeses.
1109 kJ · per 100 g · Water: 55.22 g
Calorie Calculator: Feta Cheese
28 g Feta Cheese contains 74 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (28 g) | 74 kcal | 4 g | 1.1 g | 6 g |
| 1 cup crumbled (150 g) | 398 kcal | 21.3 g | 5.8 g | 32.2 g |
| 100 grams | 265 kcal | 14.2 g | 3.9 g | 21.5 g |
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Feta Cheese — Nutrition Facts
| Feta Cheese | per 100 g |
|---|---|
| Calories | 265 kcal |
| Protein | 14.21 g |
| Fat | 21.49 g |
| Carbs | 3.88 g |
| Saturated Fat | 13.3 g |
| Monounsaturated Fat | 4.62 g |
| Polyunsaturated Fat | 0.591 g |
| Cholesterol | 89 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 1139 mg |
| Potassium | 62 mg |
| Calcium | 493 mg |
| Magnesium | 19 mg |
| Phosphorus | 337 mg |
| Iron | 0.65 mg |
| Zinc | 2.88 mg |
| Manganese | 0.028 mg |
| Selenium | 15 mcg |
| Vitamin A | 125 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.154 mg |
| Riboflavin (B2) | 0.844 mg |
| Niacin (B3) | 0.991 mg |
| Vitamin B6 | 0.424 mg |
| Folate | 32 mcg |
| Vitamin B12 | 1.69 mcg |
| Vitamin D | 0.4 mcg |
| Vitamin E | 0.18 mg |
| Vitamin K | 1.8 mcg |
| Water | 55.22 g |
Source: USDA FoodData Central (FDC ID: 173420) · Data verified September 2026
Variations
Traditional feta (default)
265 kcal per 100 g. Traditional brined feta made from sheep or sheep-goat milk blend. Tangy, salty, and crumbly with 14.21 g protein, 21.49 g fat, and very high sodium (1139 mg). Best crumbled over salads, baked in pastries, or eaten with olives and tomatoes. Store in brine and consume within a week of opening.
Reduced-fat feta
176 kcal per 100 g. 9.23 g of fat against the 20.4 g the Danish Frida database gives regular feta — 55 % less. Fewer calories too, while keeping the characteristic tangy flavor. Less creamy and slightly firmer texture than traditional feta. A good option if you want the feta taste with fewer calories. Sodium remains high.
Soft goat cheese (chèvre)
~264 kcal per 100 g. Soft, spreadable goat cheese with a similar tangy profile and almost the same calories as feta. Slightly less fat (21.08 g) but more protein (18.52 g) per 100 g. Far lower sodium (459 mg) than feta. Best spread on crackers, in salads, or with honey. A different cheese entirely but often compared due to the similar tangy flavor.
Dietary Perspectives
For Weight Loss
Feta is moderate at 265 kcal per 100 g, but a serving (28 g) has only 74 kcal — making it one of the more calorie-friendly cheese options. Its strong, salty flavor means a little goes a long way in salads and omelets, naturally limiting how much you eat. Lower in calories than most hard cheeses (cheddar 403 kcal, parmesan 392 kcal). However, watch the sodium at 1139 mg per 100 g — high sodium can cause water retention that temporarily masks weight loss on the scale. Rinse before eating to reduce sodium without losing much flavor.
For Athletic Performance
Feta provides 14.21 g of protein per 100 g — decent but not outstanding compared to other cheeses. A serving (28 g) delivers about 4 g of protein. The standout feature for athletes is the sodium (1139 mg per 100 g), which helps replace electrolytes lost through sweat — making feta a practical post-workout addition to a meal. However, with 21.49 g of fat per 100 g, feta is not the most efficient protein source. Better used as a flavor booster on top of lean protein sources rather than as a primary protein.
For Keto
Feta is a solid keto choice with only 3.88 g of carbs per 100 g — about 1.1 g per serving (28 g). The fat content (21.49 g per 100 g) fits keto macros well, and the intense flavor means you get great taste without needing large portions. The sodium (1139 mg per 100 g) is actually a benefit on keto, where lower insulin levels cause increased sodium excretion and higher electrolyte needs. Crumble feta over salads, add to omelets, stuff into peppers, or eat as a snack with olives — classic Mediterranean keto.
Frequently Asked Questions
How many calories are in feta cheese?
One serving of feta cheese (28 g) contains approximately 74 calories. Per 100 g, feta has 265 calories — lower than cheddar (403 kcal), parmesan (392 kcal), and even mozzarella (299 kcal). The relatively moderate calorie count comes from its high water content (55%) and lower fat than most hard cheeses.
How much protein is in feta cheese?
Feta provides 14.21 g of protein per 100 g — moderate compared to other cheeses. One serving (28 g) delivers about 4 g of protein. While not as protein-dense as parmesan (35.75 g) or mozzarella (22.17 g), feta still provides complete protein with all essential amino acids.
Is feta cheese good for weight loss?
Feta can work well for weight loss because a serving (28 g) has only 74 calories while delivering strong flavor. You need less feta than milder cheeses to achieve the same taste impact, which naturally limits calorie intake. However, watch the sodium (1139 mg per 100 g) — high sodium can cause water retention, temporarily masking weight loss on the scale.
Feta vs mozzarella — which has fewer calories?
Feta has fewer calories than mozzarella (265 vs 299 kcal per 100 g). However, feta has less protein (14.21 g vs 22.17 g) and much more sodium (1139 mg vs 486 mg). Mozzarella is the better choice for protein, while feta wins on flavor intensity per gram — you typically use less feta to get the same taste.
Is feta cheese keto-friendly?
Yes, feta is keto-friendly with only 3.88 g of carbs per 100 g — about 1.1 g per serving (28 g). The fat content (21.49 g per 100 g) fits keto macros well. The sodium is actually beneficial on keto, where electrolyte needs increase due to lower insulin levels causing more sodium excretion.
How much sodium does feta cheese have?
Feta contains 1139 mg of sodium per 100 g — one of the highest among common cheeses. One serving (28 g) has about 319 mg of sodium, roughly 14% of the daily recommended limit (2300 mg). The sodium comes from the brine used in production. You can reduce sodium by rinsing feta under water before eating, which removes some surface salt without significantly affecting flavor.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Feta Cheese | 265 | 14.21 g | 3.88 g | 21.49 g |
| Mozzarella (Whole Milk) | 299 | 22.17 g | 2.4 g | 22.14 g |
| Parmesan (Hard) | 392 | 35.75 g | 3.22 g | 25 g |
| Cottage Cheese | 98 | 11.12 g | 3.38 g | 4.3 g |
| Cheese (Cheddar) | 403 | 22.87 g | 3.37 g | 33.31 g |
per 100 g
Per 100 g, feta cheese has 265 kcal with 14.21 g of protein, 21.49 g of fat, and 3.88 g of carbs. It has about 34% fewer calories than cheddar and 11% fewer than mozzarella, but significantly more sodium (1139 mg vs 486 mg in mozzarella).
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