How Many Calories in Feta Cheese? Nutrition & Macros
A serving of feta cheese (28 g) has 74 calories
Protein 4g · Carbs 1.1g · Fat 6g
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 1140 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 100g · 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 | 4g | 1.1g | 6g |
| 1 cup crumbled (150 g) | 398 kcal | 21.3g | 5.8g | 32.2g |
| 100 grams | 265 kcal | 14.2g | 3.9g | 21.5g |
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Feta Cheese — Nutrition Facts
| Feta Cheese | per 100g |
|---|---|
| Calories | 265 kcal |
| Protein | 14.21 g |
| Fat | 21.49 g |
| Carbs | 3.88 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 1140 mg |
| Potassium | 62 mg |
| Magnesium | 19 mg |
| Phosphorus | 337 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.424 mg |
| Folate | 32 mcg |
| Manganese | 0.028 mg |
| Water | 55.22 g |
Source: USDA FoodData Central (FDC ID: 173420) · Data verified April 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 (1140 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
~180 kcal per 100 g. A lighter version with less fat and fewer calories while maintaining 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)
~364 kcal per 100 g. Soft, spreadable goat cheese with a similar tangy profile but significantly higher calories than feta. More fat (29.84 g) and protein (21.58 g) per 100 g. Lower sodium (368 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 431 kcal). However, watch the sodium at 1140 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 high sodium (1140 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 high sodium (1140 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 (431 kcal), and even mozzarella (280 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 (38.46 g) or mozzarella (27.47 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 (1140 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 slightly fewer calories than mozzarella (265 vs 280 kcal per 100 g). However, feta has less protein (14.21 g vs 27.47 g) and much more sodium (1140 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 high 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 1140 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 | 14.21g | 3.88g | 21.49g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Parmesan (Hard) | 392 | 35.75g | 3.22g | 25g |
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
per 100g
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 5% fewer than mozzarella, but significantly more sodium (1140 mg vs 486 mg in mozzarella).
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