Feta vs Goat Cheese: Calories and Nutrition Compared (2026)

Feta contains 14.2 g of protein and 265 calories, while goat cheese has 18.5 g of protein and 264 calories. Goat cheese is higher in protein and slightly lower in calories.

Feta and goat cheese are both popular choices in various dishes, offering distinct flavors and textures. This comparison highlights their nutritional differences to help you make informed dietary choices.

What Is the Difference Between Feta and Goat Cheese?

Feta is a brined cheese traditionally made from sheep's milk or a mixture of sheep and goat's milk. It is known for its crumbly texture and tangy flavor. Goat cheese, also known as chèvre, is made from goat's milk and is characterized by its creamy texture and distinct taste. It can be found in various forms, from soft to aged.

Feta vs Goat Cheese: Nutrition Side by Side

The following comparison outlines the nutritional values of feta and goat cheese side by side.

Nutrient (per 100 g)	Feta cheese	Goat cheese (soft)
Calories	265 kcal	264 kcal
Protein	14.2 g	18.5 g
Carbs	3.9 g	0.9 g
Sugar	1.0 g	0.9 g
Fat	21.5 g	21.1 g
Fiber	0 g	0 g
Sodium	1139 mg	459 mg

Which Is Better, Feta or Goat Cheese?

For weight loss: Feta has 265 calories per 100 g, while goat cheese has 264 calories, making goat cheese slightly lower in calories.

For muscle and protein: Goat cheese provides 18.5 g of protein per 100 g, compared to feta's 14.2 g, making goat cheese the better option for protein.

For low-carb or low-sugar: Feta has 3.9 g of carbs and 1.0 g of sugar, while goat cheese has 0.9 g of carbs and 0.9 g of sugar, making goat cheese lower in both.

How to Track Feta and Goat cheese Accurately

It's easy to misjudge portion sizes and macros, which can impact your dietary goals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which cheese has more protein?

Goat cheese has 18.5 g of protein, while feta has 14.2 g of protein.

Which cheese has fewer calories?

Goat cheese has 264 calories, while feta has 265 calories.

What is the fat content of feta?

Feta contains 21.5 g of fat per 100 g.

What is the sodium content of goat cheese?

Goat cheese contains 459 mg of sodium per 100 g.

How much sugar is in feta?

Feta has 1.0 g of sugar per 100 g.

What is the carbohydrate content of goat cheese?

Goat cheese has 0.9 g of carbohydrates per 100 g.

Key Takeaways

• Feta has 265 calories per 100 g.
• Goat cheese has 264 calories per 100 g.
• Feta contains 14.2 g of protein.
• Goat cheese contains 18.5 g of protein.
• Feta has 3.9 g of carbohydrates.
• Goat cheese has 0.9 g of carbohydrates.