Plant proteins and dairy

Calories and Protein in Feta

Nutrition data for feta cheese, cheese.

A block of feta cheese with a few crumbles and a lemon wedge on a small wooden board

Quick answer: 1 ounce (28 g) of feta cheese has about 75 calories, 4 g of protein, 6.1 g of fat and 1.1 g of carbohydrate. Per 100 g it has 265 calories and 14 g of protein. These figures are for feta cheese that is cheese.

75calories
4 gprotein
6.1 gfat
1.1 gcarbs

per 1 ounce (28 g)

Serving sizes for feta cheese

Serving	Weight	Calories	Protein	Fat	Carbs
100 grams	100 g (3.5 oz)	265	14 g	21 g	3.9 g
1 ounce	28 g (1 oz)	75	4 g	6.1 g	1.1 g
1 wedge (1.33 ounces)	38 g (1.3 oz)	101	5.4 g	8.2 g	1.5 g
1 cup, crumbled	150 g (5.3 oz)	398	21 g	32 g	5.8 g

USDA lists an ounce of feta at about 28 g and a cup of crumbled feta at about 150 g. USDA also lists a one inch cube at about 17 g.

Full nutrition facts

Nutrition facts for feta cheese
Nutrient	Per 100 g	Per 1 ounce (28 g)	% Daily Value*
Calories	265	75
Total fat	21 g	6.1 g	8%
Saturated fat	13 g	3.8 g	19%
Cholesterol	89 mg	25 mg	8%
Sodium	1139 mg	323 mg	14%
Total carbohydrate	3.9 g	1.1 g	0%
Protein	14 g	4 g	8%
Potassium	62 mg	18 mg	0%
Calcium	493 mg	140 mg	11%
Iron	0.7 mg	0.2 mg	1%
Magnesium	19 mg	5 mg	1%

*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 ounce (28 g). Source: USDA FoodData Central, record 173420 (Cheese, feta).

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About feta cheese nutrition

Feta is a tangy, crumbly brined cheese. It is strongly flavored, so a small amount goes a long way, and it is notably salty.

Calcium: 140 mg in 1 ounce, about 11 percent of the Daily Value.

How preparation changes the numbers

Feta is stored in brine and is high in sodium. Rinsing it briefly lowers the saltiness.
Baking feta with olive oil, or serving it in a salad with dressing, adds calories that are not in these figures.

How feta cheese compares

Per 100 g, feta cheese ranks #8 of 30 foods on this site for protein and #28 for fewest calories.

Protein per 100 g

14 g

7.5 g

10 g

13 g

Calories per 100 g

265

150

155

Recipes with feta cheese

Overhead view of a bowl of rice topped with sliced lemon oregano chicken, cucumber, cherry tomatoes, kalamata olives, feta, and a dollop of tzatziki, with a lemon wedge beside it

45 min

Mainhigh-protein

Lemon Orzo Salad

Questions about feta cheese

How many calories are in feta cheese?

75 calories in 1 ounce (28 g) of feta cheese, or 265 calories per 100 g. These figures are for feta cheese that is cheese.

How much protein is in feta cheese?

4 g of protein in 1 ounce (28 g) of feta cheese, or 14 g per 100 g. Protein makes up about 21 percent of its calories.

How many calories are in an ounce of feta?

About 75 calories in an ounce (28 g).

How much sodium is in feta?

USDA lists about 323 mg of sodium in an ounce of feta, or 1139 mg per 100 g.

How much protein is in feta?

14 g per 100 g, or about 4 g in an ounce.

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Work out your own numbers

Recipe nutrition calculatorPaste any ingredient list and get calories and macros per serving.Daily protein calculatorFind your protein range, with sources for every number.Citrus yield calculatorHow many lemons or limes for the juice a recipe needs.

Sources and method

Nutrient values come from USDA FoodData Central (SR Legacy), record 173420: Cheese, feta, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.