Calories in feta cheese
Regular. 265 kcal (1,109 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Feta is a brined white cheese, traditionally made from sheep's milk or a mix of sheep's and goat's milk. It has 265 kcal (1109 kJ) per 100 g, with fat supplying most of the energy, 14 g of protein and very little carbohydrate. The brine makes it one of the saltier cheeses, at 1139 mg of sodium per 100 g.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 75 kcal | – |
| Energy | 314 kJ | – |
| Protein | 4 g | 8% |
| Total fat | 6.1 g | 8% |
| Saturated | 3.77 g | 19% |
| Monounsaturated | 1.31 g | – |
| Polyunsaturated | 0.17 g | – |
| Cholesterol | 25 mg | 8% |
| Total carbohydrate | 1.1 g | <1% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 15.7 g | – |
| Vitamins | ||
| Vitamin A | 35.4 µg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.113 µg | <1% |
| Vitamin E | 0.051 mg | <1% |
| Vitamin K | 0.5 µg | <1% |
| Thiamin (B1) | 0.044 mg | 4% |
| Riboflavin (B2) | 0.239 mg | 18% |
| Niacin (B3) | 0.281 mg | 2% |
| Pantothenic acid (B5) | 0.274 mg | 5% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 9.1 µg | 2% |
| Vitamin B12 | 0.5 µg | 20% |
| Choline | 4.4 mg | <1% |
| Minerals | ||
| Calcium | 139.8 mg | 11% |
| Iron | 0.184 mg | 1% |
| Magnesium | 5.4 mg | 1% |
| Phosphorus | 95.5 mg | 8% |
| Potassium | 17.6 mg | <1% |
| Sodium | 322.9 mg | 14% |
| Zinc | 0.8 mg | 7% |
| Copper | 0.009 mg | 1% |
| Manganese | 0.008 mg | <1% |
| Selenium | 4.3 µg | 8% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 oz | 28.4 | 75 | 314 | 4 | 1.1 | 6.1 |
| 1/4 cup, crumbled | 37.5 | 99 | 416 | 5.3 | 1.5 | 8.1 |
| 1 cup, crumbled | 150 | 398 | 1,663 | 21.3 | 5.8 | 32.2 |
Things worth knowing
- One ounce (28 g) has 75 kcal / 314 kJ, and a quarter cup crumbled (37.5 g) 99 kcal / 416 kJ. Its strong flavour means a small amount covers a salad.
- Feta is lower in energy than cheddar (409 kcal per 100 g) because it holds more water (55%), but it is noticeably saltier, with 1139 mg of sodium against 654 mg.
- A one-ounce serving supplies about 320 mg of sodium (14% of the Daily Value), 140 mg of calcium and about 0.5 µg of vitamin B12 (20%).
- Soaking feta in water or milk before use draws out some of the salt. It does not change the calories meaningfully.
Converting these figures
One 1 oz of feta cheese is 75 kcal, which is 314 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 90 g of feta cheese to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 23 dairy and egg foods in one table →
Source: USDA FoodData Central, SR Legacy 01019. Values are averages; individual samples vary with variety, growing conditions, and preparation.