Feta Nutrition Facts: Calories, Vitamins & Minerals
Feta nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 50 g |
|---|---|---|
| Calories | 264 kcal | 132 kcal |
| Energy (kilojoules) | 1,105 kJ | 552 kJ |
| Protein | 14 g | 7 g |
| Fat | 21 g | 11 g |
| incl. saturated | 15 g | 7.5 g |
| Total carbohydrates | 4.1 g | 2.1 g |
| incl. sugars | 4.1 g | 2.1 g |
| incl. fiber | 0 g | 0 g |
| Salt | 3.3 g | 1.7 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
264 kcal (1,105 kJ) per 100 g · P/F/C 14/21/4.1 g
Serving (50 g) — 132 kcal (552 kJ) · Nutri-Score E
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is feta healthy?
Not really. Feta gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
For
- Protein: 7 g per serving — 13% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 7.5 g per serving — 38% of the 20 g daily reference intake.
- Salt: 1.7 g per serving — 34% of the 5 g a day the WHO sets as the maximum.
A typical serving is 50 g: 132 kcal, 7 g protein, 11 g fat and 2.1 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 21%fat 72%carbs 7%
Vitamins and minerals in feta
Per 100 g, the standouts are vitamin B12 — 1.7 mcg, 70% of the Daily Value (#2 of 10 in our dairy & cheese section); riboflavin — 0.84 mg, 65% of the Daily Value (#1 of 10 in our dairy & cheese section); calcium — 493 mg, 38% of the Daily Value.
| Nutrient | Per 100 g | Serving: 50 g | % DV |
|---|---|---|---|
| Vitamin A | 125 mcg | 63 mcg | 7% |
| Vitamin D | 0.4 mcg | 0.2 mcg | 1% |
| Thiamin (B1) | 0.15 mg | 0.08 mg | 6% |
| Riboflavin (B2) | 0.84 mg | 0.42 mg | 32% |
| Niacin (B3) | 0.99 mg | 0.5 mg | 3% |
| Vitamin B6 | 0.42 mg | 0.21 mg | 12% |
| Folate (B9) | 32 mcg | 16 mcg | 4% |
| Vitamin B12 | 1.7 mcg | 0.85 mcg | 35% |
| Calcium | 493 mg | 247 mg | 19% |
| Magnesium | 19 mg | 9.5 mg | 2% |
| Phosphorus | 337 mg | 169 mg | 13% |
| Iron | 0.65 mg | 0.33 mg | 2% |
| Zinc | 2.9 mg | 1.4 mg | 13% |
| Copper | 0.03 mg | 0.02 mg | 2% |
| Selenium | 15 mcg | 7.5 mcg | 14% |
| Cholesterol | 89 mg | 45 mg | 15% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Cheese, feta” (FDC ID 173420, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Feta calories by weight, 20–150 g
30 g of feta has 79 calories and 50 g has 132. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 53 | 2.8 / 4.2 / 0.8 |
| 30 g | 79 | 4.2 / 6.3 / 1.2 |
| 50 g — typical serving | 132 | 7 / 11 / 2.1 |
| 100 g | 264 | 14 / 21 / 4.1 |
| 150 g | 396 | 21 / 32 / 6.1 |
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Calories in dishes with feta
| Dish | Serving | Kcal per serving | Feta in it |
|---|---|---|---|
| Gözleme with cheese and herbs | 140 g | 393 | ≈41 g |
| Spanakopita (spinach and feta pie) | 180 g | 385 | ≈41 g |
| Roasted pumpkin and feta salad | 210 g | 281 | ≈40 g |
| Spinach and feta omelette | 220 g | 359 | ≈26 g |
| Shakshuka with feta | 280 g | 350 | ≈30 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 50 g serving 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.
Feta: swaps and alternatives
Feta has a lot of saturated fat (15 g per 100 g) and a lot of salt (3.3 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair feta with
A serving of feta has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Similar foods with a better grade than feta
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 50 g, a typical serving of feta.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Feta | E | 132 | 7 | 0 | 7.5 |
| Mozzarella | D | 140 | 11 | 0 | 6.5 |
| Camembert | D | 140 | 9.8 | 0 | 7.9 |
| Queso Fresco | D | 150 | 9.1 | 0 | 6.5 |
Feta vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ricotta | 174 | 11 / 13 / 3 |
| Feta | 264 | 14 / 21 / 4.1 |
| Provolone | 340 | 26 / 27 / 0 |
| Cream Cheese | 342 | 6 / 34 / 4.1 |
| Heavy Cream | 360 | 2.1 / 38 / 3 |
| Parmesan | 392 | 36 / 26 / 3.2 |
| Swiss Cheese (Emmental) | 396 | 30 / 31 / 0.1 |
FAQ
How many calories are in 100 g of feta?
100 g of feta has 264 calories, with 14 g protein, 21 g fat and 4.1 g carbohydrates.
How many calories are in a serving of feta?
A 50 g serving has 132 calories: 7 g protein, 11 g fat and 2.1 g carbs.
What are the macros of feta?
Per 100 g: 14 g protein, 4.1 g carbs and 21 g fat. By calories that's about 21% protein, 7% carbs and 72% fat.
How long do you have to walk to burn a serving of feta?
About 43 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 132 calories in a 50 g serving.
What vitamins and minerals are in feta?
Per 100 g, feta is richest in vitamin B12 (1.7 mcg, 70% DV), riboflavin (0.84 mg, 65% DV), calcium (493 mg, 38% DV) — from USDA FoodData Central record 173420.
How much fiber is in feta?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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