Feta Cheese Nutrition Facts
265 calories per 100g serving
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Feta is a brined Greek cheese with a tangy, salty flavor and crumbly texture, providing 265 calories per 100g with 14.2g of protein and 21.5g of fat. It's a Mediterranean staple that adds bold flavor in small amounts — perfect crumbled over salads, roasted vegetables, and grain bowls.
Protein
14.2g
21% of calories
Carbs
3.88g
6% of calories
Fat
21.5g
73% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 265 kcal |
| Protein | 14.2g |
| Total Carbohydrates | 3.88g |
| Total Fat | 21.5g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 13.3g |
| Cholesterol | 89mg |
| Sodium | 1140mg |
| Potassium | 62mg |
| Vitamin A | 125mcg |
| Vitamin C | 0mg |
| Calcium | 493mg |
| Iron | 0.65mg |
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Weight Loss
Feta's strong flavor means a little goes a long way — a 30g crumble adds only about 80 calories but transforms a plain salad into something satisfying. It's also lower in calories and fat than many other cheeses.
Muscle Gain
Feta adds protein and calories to otherwise light meals like salads and grain bowls. Combine it with other protein sources and don't be shy with portions to help reach your calorie targets.
Maintenance
Feta is a flavorful way to include dairy in your diet. It provides calcium, B12, and probiotics from the brining process, and its bold taste helps keep healthy meals interesting.
Meal Ideas with Feta Cheese
Did you know?
True feta cheese is a Protected Designation of Origin (PDO) product in the EU — only cheese made in specific regions of Greece from at least 70% sheep''s milk can legally be called "feta." The word comes from the Italian "fetta," meaning slice.
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Take the free quizCommon Questions About Feta Cheese
How many calories are in Feta Cheese?
Feta Cheese contains 265 calories per 100g serving. It provides 14.2g of protein, 3.88g of carbs, and 21.5g of fat.
Is Feta Cheese good for weight loss?
Feta's strong flavor means a little goes a long way — a 30g crumble adds only about 80 calories but transforms a plain salad into something satisfying. It's also lower in calories and fat than many other cheeses.
What pairs well with Feta Cheese?
Great pairings include: Greek salad with feta, olives, cucumber, tomatoes, and grilled chicken, Roasted beet and feta salad with walnuts, arugula, and balsamic glaze, Feta-stuffed chicken breast with sun-dried tomatoes, spinach, and roasted potatoes. These combinations provide a balanced mix of macronutrients.