Feta cheese vs fruit yogurt: which is healthier?

They are about equally nutrient-dense: feta cheese scores 8/100 and fruit yogurt 11/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Feta cheese

8/100Low nutrient density

265 kcal per 100 g. 1 oz: 28 g

Fruit yogurt

11/100Low nutrient density

99 kcal per 100 g. 1 container: 170 g

Which to pick for your goal

Fewer caloriesFruit yogurt265 vs 99 kcal per 100 g
More proteinFeta cheese14 vs 4 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarFeta cheese0 vs 19 g per 100 g
More potassiumFruit yogurt62 vs 177 mg per 100 g
Less saturated fatFruit yogurt13 vs 0.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Feta cheese, 100 g	Fruit yogurt, 100 g	Feta cheese, 28 g	Fruit yogurt, 170 g
Calories	265 kcal	99 kcal	74 kcal	168 kcal
Protein	14 g	4 g	4 g	6.8 g
Carbohydrates	3.9 g	19 g	1.1 g	32 g
Sugars	0 g	19 g	0 g	32 g
Fiber	0 g	0 g	0 g	0 g
Fat	21 g	1.1 g	6 g	2 g
Saturated fat	13 g	0.7 g	3.7 g	1.3 g
Vitamin C	0 mg	0.6 mg	0 mg	1 mg
Vitamin A	125 µg	11 µg	35 µg	19 µg
Potassium	62 mg	177 mg	17 mg	301 mg
Iron	0.7 mg	<0.1 mg	0.2 mg	0.1 mg
Calcium	493 mg	138 mg	138 mg	235 mg
Magnesium	19 mg	13 mg	5.3 mg	22 mg
Sodium	1139 mg	53 mg	319 mg	90 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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