Goat Cheese vs Feta Cheese
Side-by-side nutrition comparison per serving. See which fits your goals better.
Goat cheese and feta are nearly identical in calories (264 vs 265 per 100g) and fat (21.1g vs 21.5g). The main difference is protein — goat cheese delivers 18.5g versus feta's 14.2g, giving it a 30% protein advantage. Both are solid cheese options without a big calorie tradeoff.
Pro tip
Pick goat cheese if you're optimizing for protein. Choose feta for salads and Mediterranean dishes where its crumbly texture and briny flavor work best. Nutritionally, you can't go wrong with either.
Quick Verdict
Best for weight loss
Goat Cheese
Best for muscle gain
Goat Cheese
Best for low-carb
Goat Cheese
Macro Comparison
Goat Cheese: 100g (100g) | Feta Cheese: 100g (100g)
264
Goat Cheese
265
Feta Cheese
18.5g
Goat Cheese
14.2g
Feta Cheese
0g
Goat Cheese
3.88g
Feta Cheese
21.1g
Goat Cheese
21.5g
Feta Cheese
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
28%
Goat Cheese
21%
Feta Cheese
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| Nutrient | Goat Cheese | Feta Cheese |
|---|---|---|
| Calories | 264 | 265 |
| Protein | 18.5g | 14.2g |
| Carbs | 0g | 3.9g |
| Fat | 21.1g | 21.5g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 459mg | 1140mg |
| Cholesterol | 46mg | 89mg |
| Saturated Fat | 14.6g | 13.3g |
| Potassium | 26mg | 62mg |
| Vitamin A | 288mcg | 125mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 140mg | 493mg |
| Iron | 1.9mg | 0.65mg |
Which Should You Choose?
For weight loss
Choose Goat Cheese. With 264 calories and 18.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Goat Cheese. Goat Cheese delivers 18.5g protein per serving — 4.3g more than Feta Cheese.
For low-carb diets
Choose Goat Cheese with 0g carbs per serving.
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Take the free quizCommon Questions
Is Goat Cheese or Feta Cheese better for weight loss?
For weight loss, Goat Cheese is the better choice. Goat Cheese has 264 calories and 18.5g protein per serving, while Feta Cheese has 265 calories and 14.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Goat Cheese or Feta Cheese?
Goat Cheese has more protein per serving. Goat Cheese provides 18.5g and Feta Cheese provides 14.2g of protein.
Can I eat both goat cheese and feta cheese together?
Yes! Combining goat cheese and feta cheese gives you 529 calories and 32.7g protein. This combination can work well as part of a balanced meal.