Feta: calories and nutrition information

Feta nutrition information

Nutrient	Carbs 100 g	% RI*	Salad serving (50 g)
Energy	264 kcal1105 kJ	13%	132 kcal552 kJ
Fat	21.3 g	30%	10.7 g
of which saturated fatty acids	14.9 g	75%	7.5 g
Carbs	4.1 g	2%	2.1 g
of which sugars	4.1 g	5%	2.1 g
Fiber	0 g	-	0 g
Protein	14.2 g	28%	7.1 g
Salt	2.29 g	38%	1.15 g
Water	55.2 g	-	27.6 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in feta?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
Salad serving50 g	132 kcal	7.1 g	2.1 g	10.7 g
100 g	264 kcal	14.2 g	4.1 g	21.3 g
Container200 g	528 kcal	28.4 g	8.2 g	42.6 g

Vitamins and minerals

In 100 g of feta, the most abundant nutrients are vitamin B12 (68% RI), calcium (62%), and vitamin B2 (60%). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	62 mg	3%
Calcium	493 mg	62%
Magnesium	19 mg	5%
Phosphorus	337 mg	48%
Iron	0.7 mg	5%
Zinc	2.9 mg	29%
Selenium	15 µg	27%
Vitamin B1 (thiamin)	0.15 mg	14%
Vitamin B2 (riboflavin)	0.84 mg	60%
Vitamin B3 (niacin)	1 mg	6%
Vitamin B6	0.42 mg	30%
Folate	32 µg	16%
Vitamin B12	1.7 µg	68%
Vitamin A	125 µg	16%
Vitamin D	0.4 µg	8%
Vitamin K	1.8 µg	2%

Feta compared with other foods

Feta has more calories per 100 g than 67% of the dairy products and eggs in our chart. Here are foods in the dairy and eggs category with a similar calorie content (kcal per 100 g):

Scrambled eggs149 kcal
Hard-boiled egg155 kcal
Fried egg196 kcal
Cream 18%198 kcal
Feta264 kcal
30% cream292 kcal
Camembert300 kcal
Mozzarella300 kcal
Tilsit cheese340 kcal

Feta in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

2000 kcal meal plan - day 2: sandwich with feta and pepper spread
Vegetarian diet - day 1: omelet with bell pepper and feta
High-protein diet - day 2: sandwich with feta and bell pepper spread
Low-carb diet - day 2: omelet with bell pepper and feta

Recipes with this ingredient

Greek salad with feta - about 421 kcal per serving
Roasted vegetables with feta - about 403 kcal per serving
Spinach and feta pancakes – about 456 kcal per serving
Sandwich with feta and pepper spread – about 203 kcal per serving
Omelet with bell pepper and feta - about 371 kcal per serving
Green shakshuka with spinach and feta - about 409 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a salad serving of feta?

A salad serving of feta (about 50 g) has about 132 kcal: 7.1 g protein, 2.1 g carbs, and 10.7 g fat.

How many calories are in 100 g of feta?

100 g of feta has 264 kcal (1105 kJ).

How much protein is in feta?

Feta has 14.2 g of protein per 100 g, and a salad serving of feta is about 7.1 g.

How many carbs are in feta?

100 g of feta contains 4.1 g of digestible carbs, including 4.1 g of sugars, plus 0 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Cheese, feta” (NDB 01019). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we compile our calorie chart.