Feta Cheese: Calories, Nutrition Facts, and Health Benefits (2026)

Feta cheese contains 74 calories per 1 oz (28 g), providing 4 g of protein and 6 g of fat. It has 1.1 g of carbohydrates and 138 mg of calcium, making it a nutritious option for many diets.

This page explores the nutritional profile of feta cheese, focusing on its benefits and how it fits into various dietary goals. We will examine its calorie content, macronutrient breakdown, and health implications.

Feta Cheese Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for feta cheese per 1 oz (28 g) and per 100 g.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	74	264	4%
Protein	4.0 g	14.2 g	8%
Carbohydrates	1.1 g	4.1 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	1.1 g	4.1 g	-
Fat	6.0 g	21.3 g	8%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	17 mg	62 mg	0%
Saturated Fat	4.2 g	14.9 g	21%
Calcium	138 mg	493 mg	11%
Sodium	312 mg	1116 mg	14%

About 6% of feta cheese calories come from carbohydrates, 21% from protein and 72% from fat.

Feta Cheese by Health Goal

Here, we evaluate how feta cheese aligns with common dietary goals, including weight management and nutrient intake.

Goal	Rating	Why
Weight loss	Good	74 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Good	Provides 138 mg calcium (11% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 4 g per serving

Feta Cheese and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Feta Cheese has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Feta Cheese Compares to Other Dairy and Alternatives

This section compares feta cheese with other dairy products and alternatives, highlighting differences in nutritional content.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Feta Cheese	264	14.2	21.3	493
Mozzarella	300	22.2	22.4	505
Cheddar Cheese	403	22.9	33.3	710
Ricotta	174	11.3	13.0	207

Feta Cheese Myths, Checked

Feta is a low-sodium cheese , False. Feta is brined and quite salty, around 300 mg sodium per ounce.

Feta is always made from goat milk , Misleading. Traditional feta is sheep milk, often with some goat; cow-milk versions also exist.

How to Track Feta Cheese

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log feta cheese accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of feta?

One ounce of feta cheese contains 74 calories, making it a relatively low-calorie cheese option.

Is feta cheese good for weight loss?

Feta cheese can be beneficial for weight loss due to its lower calorie density compared to other cheeses, but portion control is important.

Can people with diabetes eat feta cheese?

Feta cheese has a glycemic load of about 0, making it suitable for people with diabetes when consumed in moderation.

How much calcium is in feta cheese?

Each ounce of feta cheese provides 138 mg of calcium, contributing to daily calcium intake.

Is feta cheese high in sugar?

Feta cheese contains 1.1 g of sugar per ounce, which is considered low compared to many other cheeses.

Is feta cheese healthy?

Feta cheese can be part of a healthy diet, offering protein and calcium, but should be consumed in moderation due to its sodium content.

Key Takeaways

• Feta cheese has 74 calories per 1 oz.
• It contains 4 g of protein and 6 g of fat.
• Feta provides 138 mg of calcium per serving.
• The glycemic load of feta cheese is 0.
• It has 1.1 g of carbohydrates and 1.1 g of sugar.
• Feta cheese is low in calories and high in flavor.