Feta
A brined sheep's-milk cheese with big flavour for relatively few calories.
Nutrition per 100 g
Standardised to 100 g of feta for fair comparison. Typical serving: 30 g — 75 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 250 kcal | 75 kcal | 100 kcal |
| Protein | 13.3 g | 4 g | 5.3 g |
| Carbohydrate | 4 g | 1.2 g | 1.6 g |
| Fat | 20 g | 6 g | 8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of feta, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 125 µg | 37.5 µg | 14% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.4 µg | 0.12 µg | 2% |
| Vitamin E | 0.18 mg | 0.054 mg | 1% |
| Vitamin K | 1.8 µg | 0.54 µg | 2% |
| Thiamin | 0.15 mg | 0.045 mg | 13% |
| Riboflavin | 0.84 mg | 0.25 mg | 65% |
| Niacin | 0.99 mg | 0.3 mg | 6% |
| Vitamin B6 | 0.42 mg | 0.13 mg | 25% |
| Folate | 32 µg | 9.6 µg | 8% |
| Vitamin B12 | 1.7 µg | 0.51 µg | 71% |
| Pantothenic acid | 0.97 mg | 0.29 mg | 19% |
| Choline | 15.4 mg | 4.6 mg | 3% |
| Minerals | |||
| Calcium | 493 mg | 148 mg | 38% |
| Iron | 0.65 mg | 0.2 mg | 4% |
| Magnesium | 19 mg | 5.7 mg | 5% |
| Phosphorus | 337 mg | 101 mg | 27% |
| Potassium | 62 mg | 18.6 mg | 1% |
| Sodium | 1139 mg | 342 mg | 50% |
| Zinc | 2.9 mg | 0.87 mg | 26% |
| Selenium | 15 µg | 4.5 µg | 27% |
| Copper | 0.032 mg | 0.01 mg | 4% |
| Manganese | 0.028 mg | 0.008 mg | 1% |
Source: USDA FoodData Central — Cheese, feta
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat feta?
- Lower in calories than hard cheeses at the same weight.
- Salty tang means a small crumble transforms a salad.
- Often better tolerated than cow's milk cheese by some people.
How to include it
- Crumble over roasted vegetables while still warm.
- Bake whole with tomatoes and stir through pasta.
- Whip with yogurt and lemon into a dip.
Things to consider
- High sodium from the brine.
- Unpasteurised versions should be avoided in pregnancy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- fibre
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