Feta cheese vs mozzarella: which is healthier?
Mozzarella is more nutrient-dense, scoring 16/100 against 9/100 for feta cheese. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Feta cheese
265 kcal per 100 g. 1 oz: 28 g
Mozzarella
299 kcal per 100 g. 1 oz: 28 g
Higher scoreWhich to pick for your goal
- Fewer caloriesFeta cheese265 vs 299 kcal per 100 g
- More proteinMozzarella14 vs 22 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumMozzarella62 vs 76 mg per 100 g
- Less saturated fatAbout even13 vs 14 g per 100 g
Nutrition side by side
| Nutrient | Feta cheese, 100 g | Mozzarella, 100 g | Feta cheese, 28 g | Mozzarella, 28 g |
|---|---|---|---|---|
| Calories | 265 kcal | 299 kcal | 74 kcal | 84 kcal |
| Protein | 14 g | 22 g | 4 g | 6.2 g |
| Carbohydrates | 3.9 g | 2.4 g | 1.1 g | 0.7 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 21 g | 22 g | 6 g | 6.2 g |
| Saturated fat | 13 g | 14 g | 3.7 g | 3.9 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 125 µg | 179 µg | 35 µg | 50 µg |
| Potassium | 62 mg | 76 mg | 17 mg | 21 mg |
| Iron | 0.7 mg | 0.4 mg | 0.2 mg | 0.1 mg |
| Calcium | 493 mg | 505 mg | 138 mg | 141 mg |
| Magnesium | 19 mg | 20 mg | 5.3 mg | 5.6 mg |
| Sodium | 1139 mg | 486 mg | 319 mg | 136 mg |
Last updated . Scores use the HowHealthyIs Score method.