Nutrition for Feta Cheese

Calories, Protein, Vitamins and More

image of feta cheese source

Feta Cheese Nutrition Summary

One cup of feta cheese (150 grams or 0.3 lb) contains 398 calories and 21.3 grams of protein. Feta cheese consist of 55% water, 4% carbohydrates, 14% protein, and 22% fat.

Feta cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, riboflavin, Vitamin B6 and Vitamin B12. It also contains significant amounts of thiamin, pantothenic acid, phosphorus, zinc and selenium.

In one cup of feta cheese:

  • Calories: 398
  • Protein: 21.3 g
  • Fat: 32.2 g, (Saturated: 20 g)
  • Cholesterol: 133.5 mg
  • Sodium: 1708.5 mg
There is no significant amounts of sugar or dietary fiber in feta cheese.

See the Feta Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, feta.

Calories in Feta Cheese

Feta cheese has 398 calories per cup or 265 calories for every 100 grams. Most of its calories are from fat and protein.

73% of calories in feta cheese are from fat, 21% of calories are from protein and 6% of calories are from carbohydrates.

Calories from Fat

The majority, or 73% of the calories in Feta Cheese are from fat. Feta cheese is high in total fat, with 32.2 grams or 50% of recommended daily values per cup. Most of the fat in feta cheese are saturated and it contains a high amount of saturated fat, about 110% of recommended daily values.

Feta cheese contains 133.5 mg of cholesterol and no trans-fat.

  • Total fat: 32.2 g
  • Cholesterol: 133.5 mg
  • Saturated fat: 20 g
  • Monounsaturated fat: 6.9 g
  • Polyunsaturated fat: 0.9 g
There is no significant amounts of trans fat in feta cheese.

Omega-3 and Omega-6 in Feta Cheese

Feta cheese is a source of healthy omega-3 fatty acids, containing a total of 0.4 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.4 g
Also a source of omega-6 fatty acids, every cup of feta cheese contains a total of 0.5 grams of omega-6. In addition, a large portion of the omega-6 in feta cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.49 g
The omega-6 to omega-3 ratio in feta cheese is 1.2: 1.

Calories Similar to Feta Cheese

Some other dairy or egg products with similar calories to feta cheese by weight:

Protein in Feta Cheese

An excellent source of protein, a single cup of Feta Cheese contains 43% of recommended daily values or 21.3 grams of protein. In addition, feta cheese is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 21.32 g
  • Tryptophan: 0.3 g
  • Threonine: 0.96 g
  • Isoleucine: 1.2 g
  • Leucine: 2.09 g
  • Lysine: 1.83 g
  • Methionine: 0.55 g
  • Phenylalanine: 1.01 g
  • Valine: 1.6 g
  • Histidine: 0.6 g

Protein Similar to Feta Cheese

Some other dairy or egg products with similar amounts of protein to feta cheese by weight:

Vitamins and Minerals in Feta Cheese

An good source of many nutrients, feta cheese contains abundant amounts of Vitamin A, calcium, riboflavin, Vitamin B6 and Vitamin B12. In fact, a single cup of feta cheese contains 115% of recommended daily values or 1.3 milligrams of riboflavin. Also an excellent source of calcium, a single cup of feta cheese contains 74% of recommended daily values or 739.5 milligrams of calcium.

Vitamins in feta cheese (1 cup):
  • Vitamin a: 187.5 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 1.3 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.6 mg
  • Vitamin e: 0.3 mg
  • Folate: 48 ug
  • Vitamin b12: 2.5 ug
  • Vitamin k: 2.7 ug
Minerals in feta cheese (1 cup):
  • Calcium: 739.5 mg
  • Potassium: 93 mg
  • Iron: 1 mg
  • Magnesium: 28.5 mg
  • Zinc: 4.3 mg
  • Selenium: 22.5 ug
  • Phosphorus: 505.5 mg
  • Choline: 23.1 mg
There is no significant amounts of copper, manganese, pantothenic acid or vitamin c in feta cheese.

Similar to Feta Cheese for Riboflavin (Vit B2)

Here are some other dairy or egg products with similarly abundant amounts of riboflavin (Vit B2) to feta cheese:

Feta Cheese Nutrition Chart

Feta Cheese:

( - g )

G %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
G %
cholesterol MG
MG %
Vitamin A
UG %
Vitamin D
IU %
MG %
MG %
MG %
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin K
UG %
Vitamin E
MG %
G %
G %
G %
G %
G %
G %
G %
G %
G %
MG %
MG %
MG %
MG %
Water G
MG %
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Feta Cheese in Cooking

Feta cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of feta cheese.

Friends and Relatives of Feta Cheese

Foods commonly cooked with feta cheese:

get Nutrition for food