Nutrition facts · Eggs and dairy
Calories in Feta cheese
Feta cheese has 265 calories per 100 g, and a 1 oz (28.4 g) serving has 75 calories. Most of those calories come from fat, with 21.5 g of fat per 100 g, while protein (14.2 g) makes up most of the rest and carbs are low at 3.9 g.
Calories come from: Carbs 6% · Fat 73% · Protein 21%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 265 kcal | 14.2 g | 3.9 g | 21.5 g |
| 1 oz | 28.4 g | 75 kcal | 4 g | 1.1 g | 6.1 g |
| 1 cup, crumbled | 150 g | 398 kcal | 21.3 g | 5.8 g | 32.2 g |
| 1 wedge | 38 g | 101 kcal | 5.4 g | 1.5 g | 8.2 g |
| 1 cubic inch | 17 g | 45 kcal | 2.4 g | 0.7 g | 3.7 g |
Full nutrition (Per 100 g)
| Calories | 265 kcal |
|---|---|
| Protein | 14.2 g |
| Carbohydrates | 3.9 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 21.5 g |
| of which saturated | 13.3 g |
| Sodium | 1,139 mg |
What changes the calories
- Crumbled feta is easy to over-pour, so a casual sprinkle on a salad can be much more than you think; a full cup crumbled is 398 calories.
- Feta stored in brine carries extra liquid, so letting it drain or patting it dry before weighing gives a more accurate weight.
- Reduced-fat feta has fewer calories than regular feta because fat supplies most of the energy, so check which kind you have.
- Feta that is marinated in oil or baked with oil picks up the calories of the oil it soaks up or is cooked in.
Tips for logging it accurately
- Weigh crumbled feta on a kitchen scale rather than estimating by the spoonful, since loose crumbles pack differently each time.
- Log any oil, herbs-in-oil marinade or dressing separately from the feta itself, because these can add more calories than the cheese.
- In BerryFit, you can snap a photo of your salad or dish and then adjust the feta portion to match what you actually weighed.
Log Feta cheese in seconds
Snap a photo of your meal or search for Feta cheese in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 oz of feta cheese?
One ounce (28.4 g) of feta cheese has 75 calories, with 4 g of protein, 1.1 g of carbs and 6.1 g of fat.
How many calories are in a cup of crumbled feta?
One cup of crumbled feta (150 g) has 398 calories, along with 21.3 g of protein, 5.8 g of carbs and 32.2 g of fat.
Is feta lower in calories than mozzarella?
Yes, per 100 g feta has 265 calories compared with 299 calories for mozzarella.
Is feta cheese high in protein?
Feta has 14.2 g of protein per 100 g, though it contains more fat (21.5 g) than protein, so fat provides most of its calories.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cheese, feta, FDC ID 173420); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
