Feta: Calories, Nutrition & Healthier Swaps

Feta is a brined cheese from sheep's or sheep-and-goat milk. It's salty, so a little goes a long way — a few cubes in a salad.

Feta nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Feta: what's in it

Nutritionally it's mainly a source of energy: 264 kcal per 100 g, 132 kcal per serving.

On the open Nutri-Score algorithm, feta gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 15 g per 100 g, against a daily reference of about 20 g.
• High in salt: 3.3 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.

How much movement is one serving?

One serving (serving, 50 g) is 132 kcal — roughly 43 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Feta

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Cottage Cheese — 110 g, 133 kcal: −4 g saturated fat, −1.5 g salt.
• Cottage cheese 9% — 80 g, 127 kcal: −2.9 g saturated fat, −1.6 g salt.
• Cottage cheese with sour cream and berries — 100 g, 137 kcal: −2.9 g saturated fat, −1.5 g salt.
• Ricotta — 80 g, 139 kcal: −1.5 g salt.