How healthy is feta cheese?
Is feta cheese healthy? Yes, in moderate portions. Feta cheese scores 9/100 on the HowHealthyIs Score: 100 g provides 265 kcal, 493 mg calcium and 14 g protein. Feta is lower in calories than many cheeses and a good source of calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Feta cheese ranks higher than 9% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium14%
- Protein11%
- Vitamin A5%
- Magnesium2%
- Iron1%
- Potassium0%
- Vitamin E0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat25%
- Added sugars0%
- Sodium19%
Raw NRF9.3: 34 minus 44 = -9. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in feta cheese?
Calories74kcal
Protein4g
Carbohydrates1.1g
Fat6g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 265 kcal | 74 kcal | |
| Protein | 14 g | 4 g | 8% |
| Carbohydrates | 3.9 g | 1.1 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 21 g | 6 g | 8% |
| Saturated fat | 13 g | 3.7 g | 19% |
| Vitamins | |||
| Vitamin A | 125 µg | 35 µg | 4% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 493 mg | 138 mg | 11% |
| Iron | 0.7 mg | 0.2 mg | 1% |
| Potassium | 62 mg | 17 mg | 0% |
| Magnesium | 19 mg | 5.3 mg | 1% |
| Sodium | 1139 mg | 319 mg | 14% |
Source: USDA FoodData Central, "Cheese, feta" (FDC 173420). Values rounded.
Why is feta cheese good for you?
- 138 mg calcium in 1 oz, 11% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Salads and roasted vegetables
- Flavor in small amounts
What should you watch out for?
- Brined, so it is quite salty.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.
How does feta cheese compare?
Common questions about feta cheese
How many calories are in feta cheese?
100 g of feta cheese has 265 kcal. A typical portion, 1 oz (28 g), has about 74 kcal.
How much protein is in feta cheese?
Feta cheese has 14 g of protein per 100 g, or about 4 g in 1 oz.
Is feta cheese good for weight loss?
Feta cheese is fairly calorie-dense (265 kcal per 100 g), so portion size matters more than the food itself. 1 oz is about 74 kcal.