What are the Nutritional Facts about Feta Cheese?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Feta cheese is a tangy, salty cheese rich in protein, calcium, and healthy fats. Learn nutritional facts, health benefits, and consumption tips.
Introduction
Feta cheese is a popular Greek cheese made from sheep’s or goat’s milk. It has a tangy flavor and crumbly texture, often used in salads, sandwiches, and Mediterranean dishes. Feta is nutrient-dense, providing high-quality protein, calcium, and healthy fats, making it a good addition to a balanced diet when consumed in moderation.
This article covers the nutritional facts about feta cheese, its health benefits, and how to include it in your diet.
Nutritional Facts of Feta Cheese (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 264 kcal |
| Protein | 14 g |
| Total Fat | 21 g |
| Saturated Fat | 14 g |
| Cholesterol | 89 mg |
| Carbohydrates | 4 g |
| Sugar | 4 g |
| Sodium | 917 mg |
| Calcium | 493 mg |
| Vitamin B12 | 1.2 mcg |
| Phosphorus | 337 mg |
Values may vary slightly depending on the brand and type of milk used.
Health Benefits of Feta Cheese
1. High in Protein
- Supports muscle growth and repair
- Keeps you full for longer
2. Rich in Calcium
- Strengthens bones and teeth
- Reduces risk of osteoporosis
3. Supports Heart Health (in Moderation)
- Contains healthy fats
- May improve cholesterol balance when eaten in small portions
4. Good Source of Vitamins and Minerals
- Vitamin B12 supports red blood cells
- Phosphorus aids in bone health and energy production
5. Lower in Fat Compared to Hard Cheeses
- Easier to digest than many aged cheeses
- Lower calorie option than cheddar or gouda
Tips to Include Feta Cheese in Your Diet
✔ Add to salads for flavor and protein
✔ Crumble over roasted vegetables or pasta
✔ Use in sandwiches or wraps
✔ Eat in moderation due to high sodium content
❌ Avoid using large amounts in fried dishes
❌ Pair with low-sodium foods to balance salt intake
Feta Cheese vs Other Cheeses (Per 100g)
| Nutrient | Feta | Cheddar | Mozzarella |
|---|---|---|---|
| Calories | 264 kcal | 403 kcal | 280 kcal |
| Protein | 14 g | 25 g | 28 g |
| Fat | 21 g | 33 g | 17 g |
| Saturated Fat | 14 g | 21 g | 11 g |
| Sodium | 917 mg | 621 mg | 16 mg |
| Calcium | 493 mg | 721 mg | 505 mg |
Feta is lower in calories than cheddar but higher in sodium.
Final Thoughts
Feta cheese is a tasty, nutrient-rich cheese that provides protein, calcium, and healthy fats. Consuming it in moderation can add flavor and nutrients to your meals without excessive calories.
Tip: Pair feta cheese with fresh vegetables, whole grains, or fruits to make a balanced, healthy meal.