Eggs & Dairy
Feta cheese nutrition facts
A 1 undetermined cup, crumbled (150 g) serving of feta cheese provides 398 calories, 21 g protein, 6 g carbohydrate, and 32 g fat — about 21% of its calories from protein, 6% from carbohydrate, and 73% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup, crumbled (150 g) | Per 100 g |
|---|---|---|
| Calories | 398 | 265 |
| Protein | 21 g | 14 g |
| Total carbohydrate | 6 g | 4 g |
| Total fat | 32 g | 21 g |
Vitamins & minerals
Per serving (150 g)
- Vitamin A (RAE)
- 188 mcg
- Vitamin E
- 0.27 mg
- Vitamin K
- 2.70 mcg
- Thiamin (B1)
- 0.23 mg
- Riboflavin (B2)
- 1.27 mg
- Niacin (B3)
- 1.49 mg
- Vitamin B6
- 0.64 mg
- Folate (DFE)
- 48.0 mcg
- Vitamin B12
- 2.54 mcg
- Magnesium
- 28.5 mg
- Phosphorus
- 506 mg
- Zinc
- 4.32 mg
- Copper
- 0.05 mg
- Manganese
- 0.04 mg
- Selenium
- 22.5 mcg
Selecting, storing & prepping feta cheese
- Selecting
- Feta stored and sold in its brine (rather than dry-packed) tends to stay fresher and more moist, since the brine is part of what preserves the cheese's characteristic texture.
- Storing
- Feta keeps 1-2 weeks refrigerated once opened, and lasts longest when stored submerged in its brine (or a homemade saltwater brine) in a sealed container.
- Prepping
- Rinsing feta briefly under cold water before serving mellows its saltiness for those who find it too sharp, without significantly affecting the texture.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup, crumbled (150 g), feta cheese is an excellent source of Vitamin B12, Riboflavin, Calcium, Protein, Selenium, Phosphorus, Zinc, Vitamin B6, and Vitamin A and a good source of Thiamin and Folate.
Relatively high in Saturated Fat, Sodium, and Cholesterol per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, crumbled (150 g) serving.
Key metrics
Nutrient density
Per 100 kcal, feta cheese delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 97% of foods · 67% of eggs & dairy
- More vitamin A than 89% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to feta cheese by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, feta cheese is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in feta cheese?
- A 1 undetermined cup, crumbled (150 g) serving of feta cheese has about 398 calories. Per 100 g, it has 265 calories — a high calorie density.
- How much protein is in feta cheese?
- Feta cheese provides about 21 g of protein per 1 undetermined cup, crumbled (150 g) serving, which is 43% of the Daily Value — an excellent source.
- What are the macros in feta cheese?
- Per serving, feta cheese has roughly 21 g protein, 6 g carbohydrate, and 32 g fat. By calories, that is 21% protein, 6% carbohydrate, and 73% fat.
- Is feta cheese high in protein?
- Feta cheese has a protein density of about 5.4 g per 100 kcal, and 21% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in feta cheese?
- Per 1 undetermined cup, crumbled (150 g), feta cheese is a notable source of Vitamin B12, Riboflavin, Calcium, Selenium, Phosphorus, and Zinc. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of feta cheese?
- Per 1 undetermined cup, crumbled (150 g), feta cheese has 398 calories, 21 g protein, 6 g carbohydrate, and 32 g fat, plus notable amounts of Vitamin B12, Riboflavin, Calcium, Selenium, Phosphorus, and Zinc. See the full nutrition facts label above for every vitamin and mineral.
Use it
More eggs & dairy
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173420 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Feta cheese Nutrition Facts.” https://nutrifactshub.com/foods/feta-cheese