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Dairy & Eggs

Calories in Feta Cheese

Feta cheese is a brined curd cheese traditionally made in Greece. It has a salty, tangy flavor and a crumbly texture. Nutritionally, it's a good source of protein and calcium, but also relatively high in fat and sodium.

Feta Cheese
396
calories per 1 cup crumbled (150g)
Protein
21.3g
Carbs
6.1g
Fat
31.9g
Fiber
0g
Sugar
6.1g
Sodium1674mg
Nutrition data sourced from FatSecret. Values may vary based on preparation and serving size.

Common Variations

VariationServingCaloriesProteinCarbsFat
1 oz (28g)1 oz (28g)754g1.2g6g
100 g100 g26414.2g4.1g21.3g
1 cubic inch (17g)1 cubic inch (17g)452.4g0.7g3.6g
1 wedge (1.33 oz) (38g)1 wedge (1.33 oz) (38g)1005.4g1.6g8.1g

Health Benefits

1

Rich in Calcium: Supports bone health and density.

2

Good Source of Protein: Essential for muscle repair and growth.

3

Contains Probiotics: May contribute to gut health.

Nutrition Tips

  • Use feta sparingly due to its high sodium content.
  • Pair feta with fresh vegetables in salads to balance its richness.
  • Opt for low-sodium or reduced-fat feta varieties if available.
  • Crumble feta over roasted vegetables or eggs for a flavor boost.
  • Be mindful of portion sizes, especially if you're managing blood pressure.
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GAYA Tracking Tip

When tracking feta cheese, ensure you accurately estimate the amount, especially if it's crumbled or mixed into a dish. Photograph your plate clearly, and if possible, weigh the portion for best accuracy.

Frequently Asked Questions

Is feta cheese high in calories?+

Feta cheese is moderately high in calories, providing about 264 calories per 100 grams. Its calorie content comes mainly from its fat and protein content.

How much sodium is in feta cheese?+

Feta cheese is known for its high sodium content, typically containing over 1100 mg per 100 grams. This is a significant portion of the recommended daily sodium intake.

Can feta cheese be part of a healthy diet?+

Yes, feta cheese can be part of a healthy diet when consumed in moderation. It offers protein and calcium, but its high fat and sodium content mean it should be enjoyed in smaller portions, especially for those monitoring blood pressure or fat intake.

Related Foods

Almond Milk

37 cal

Whey Protein

120 cal

Cream Cheese

103 cal

Whole Milk

149 cal

Greek Yogurt

59 cal

Parmesan Cheese

119 cal

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