Food with Nutrition Similar to Feta Cheese


image of feta cheese

Similar to Feta Cheese

A common and very nutrient dense dairy product, feta cheese is an excellent source of protein, calcium, riboflavin and Vitamin B12. It is also a good source of Vitamin A and Vitamin B6. One cup of feta cheese contains about 398 calories.

Several foods are similar nutritionally to feta cheese, including ricotta cheese, boiled egg and kit kat.

We compared the key nutrients in feta cheese (Vitamin A, Vitamin B6, protein, calcium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
dairy and eggs: Ricotta Cheese, Boiled Egg, Egg, Fried Egg, Greek Yogurt, Egg Yolk, Cheddar Cheese, Mozzarella Cheese, Parmesan Cheese, Goat Cheese
meats: Beef, Lamb, Sausage, Spam
seafood: Shrimp
other: Quarter Pounder, Big Mac, Protein Powder, Filet O Fish
The details of the top 20 foods most nutritionally similar to feta cheese are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to feta cheese. Ricotta cheese, boiled egg, egg, fried egg and greek yogurt are all high in Vitamin A, Vitamin B6, protein, calcium, riboflavin and or Vitamin B12.

Ricotta Cheese

image of ricotta cheese

Similarity: > 95%

Ricotta cheese is high in many of the same nutrients as feta cheese, including saturated fat, Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more trans fat and potassium than feta cheese.

For 100 grams of feta cheese and ricotta cheese:


Feta Cheese
(5/8 cup)
Ricotta Cheese
(3.5 ounces)
125
Vitamin A (UG)
120
0.42
Vitamin B6 (MG)
0.1
14
protein (G)
7.5
493
calcium (MG)
206
0.84
riboflavin (MG)
0.3
1.7
Vitamin B12 (UG)
0.85
View More
0.979 | 0.979 | 2.22 Complete Comparison:
Ricotta Cheese vs. Feta Cheese


Boiled Egg

image of boiled egg

Similarity: > 95%

Boiled egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, boiled egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and boiled egg:


Feta Cheese
(5/8 cup)
Boiled Egg
(3/4 cup)
125
Vitamin A (UG)
149
0.42
Vitamin B6 (MG)
0.12
14
protein (G)
13
493
calcium (MG)
50
0.84
riboflavin (MG)
0.51
1.7
Vitamin B12 (UG)
1.1
View More
0.95 | 0.95 | 3.59 Complete Comparison:
Boiled Egg vs. Feta Cheese


Egg

image of egg

Similarity: > 90%

Egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and egg:


Feta Cheese
(5/8 cup)
Egg
(2 large)
125
Vitamin A (UG)
160
0.42
Vitamin B6 (MG)
0.17
14
protein (G)
13
493
calcium (MG)
56
0.84
riboflavin (MG)
0.46
1.7
Vitamin B12 (UG)
0.89
View More
0.939 | 0.939 | 3.59 Complete Comparison:
Egg vs. Feta Cheese


Fried Egg

image of fried egg

Similarity: > 90%

Fried egg is high in many of the same nutrients as feta cheese, including protein, Vitamin A, calcium and riboflavin. Moreover, fried egg contains more Vitamin D, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and fried egg:


Feta Cheese
(5/8 cup)
Fried Egg
(2.25 large)
125
Vitamin A (UG)
219
0.42
Vitamin B6 (MG)
0.18
14
protein (G)
14
493
calcium (MG)
62
0.84
riboflavin (MG)
0.5
1.7
Vitamin B12 (UG)
0.97
View More
0.937 | 0.937 | 4.12 Complete Comparison:
Fried Egg vs. Feta Cheese


Greek Yogurt

image of greek yogurt

Similarity: > 90%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C and potassium than feta cheese.

For 100 grams of feta cheese and greek yogurt:


Feta Cheese
(5/8 cup)
Greek Yogurt
(1/2 container)
125
Vitamin A (UG)
90
0.42
Vitamin B6 (MG)
0.06
14
protein (G)
10
493
calcium (MG)
115
0.84
riboflavin (MG)
0.23
1.7
Vitamin B12 (UG)
0.52
View More
0.925 | 0.925 | 1.79 Complete Comparison:
Greek Yogurt vs. Feta Cheese


Egg Yolk

image of egg yolk

Similarity: > 90%

Egg yolk is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium. Moreover, egg yolk contains more Vitamin D, Vitamin E, iron, potassium and pantothenic acid than feta cheese.

For 100 grams of feta cheese and egg yolk:


Feta Cheese
(5/8 cup)
Egg Yolk
(6 large)
125
Vitamin A (UG)
381
0.42
Vitamin B6 (MG)
0.35
14
protein (G)
16
493
calcium (MG)
129
0.84
riboflavin (MG)
0.53
1.7
Vitamin B12 (UG)
2
View More
0.921 | 0.921 | 6.97 Complete Comparison:
Egg Yolk vs. Feta Cheese


Cheddar Cheese

image of cheddar cheese

Similarity: > 90%

Cheddar cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and cheddar cheese:


Feta Cheese
(5/8 cup)
Cheddar Cheese
(3/4 cup)
125
Vitamin A (UG)
337
0.42
Vitamin B6 (MG)
0.07
14
protein (G)
23
493
calcium (MG)
710
0.84
riboflavin (MG)
0.43
1.7
Vitamin B12 (UG)
1.1
View More
0.916 | 0.916 | 5.35 Complete Comparison:
Cheddar Cheese vs. Feta Cheese


Mozzarella Cheese

image of mozzarella cheese

Similarity: 89%

Mozzarella cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and mozzarella cheese:


Feta Cheese
(5/8 cup)
Mozzarella Cheese
(3.5 ounces)
125
Vitamin A (UG)
197
0.42
Vitamin B6 (MG)
0.06
14
protein (G)
22
493
calcium (MG)
575
0.84
riboflavin (MG)
0.27
1.7
Vitamin B12 (UG)
0.73
View More
0.888 | 0.888 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Feta Cheese


Parmesan Cheese

image of parmesan cheese

Similarity: 88%

Parmesan cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of feta cheese and parmesan cheese:


Feta Cheese
(5/8 cup)
Parmesan Cheese
(3.5 ounces)
125
Vitamin A (UG)
207
0.42
Vitamin B6 (MG)
0.09
14
protein (G)
36
493
calcium (MG)
1184
0.84
riboflavin (MG)
0.33
1.7
Vitamin B12 (UG)
1.2
View More
0.881 | 0.881 | 5.7 Complete Comparison:
Parmesan Cheese vs. Feta Cheese


Goat Cheese

image of goat cheese

Similarity: 88%

Goat cheese is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin A and calcium. Also, goat cheese contains more iron and potassium than feta cheese.

For 100 grams of feta cheese and goat cheese:


Feta Cheese
(5/8 cup)
Goat Cheese
(3.5 ounces)
125
Vitamin A (UG)
407
0.42
Vitamin B6 (MG)
0.06
14
protein (G)
22
493
calcium (MG)
298
0.84
riboflavin (MG)
0.68
1.7
Vitamin B12 (UG)
0.22
View More
0.881 | 0.881 | 3.98 Complete Comparison:
Goat Cheese vs. Feta Cheese


meats

Several meats offer similar nutrients to feta cheese including beef, lamb, sausage and spam.

Beef

image of beef

Similarity: 88%

Beef is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin B6 and Vitamin B12. Moreover, beef contains more trans fat, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and beef:


Feta Cheese
(5/8 cup)
Beef
(3.5 ounces)
125
Vitamin A (UG)
3
0.42
Vitamin B6 (MG)
0.34
14
protein (G)
25
493
calcium (MG)
35
0.84
riboflavin (MG)
0.18
1.7
Vitamin B12 (UG)
2.9
View More
0.882 | 0.882 | 4.7 Complete Comparison:
Beef vs. Feta Cheese


Lamb

image of lamb

Similarity: 88%

Lamb is also high in protein, saturated fat and Vitamin B12. Also, lamb contains more iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and lamb:


Feta Cheese
(5/8 cup)
Lamb
(3.5 ounces)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0.14
14
protein (G)
25
493
calcium (MG)
22
0.84
riboflavin (MG)
0.25
1.7
Vitamin B12 (UG)
2.6
View More
0.88 | 0.88 | 4.83 Complete Comparison:
Lamb vs. Feta Cheese


Sausage

image of sausage

Similarity: 87%

Sausage is high in many of the same nutrients as feta cheese, including protein, saturated fat, Vitamin B6 and Vitamin B12. Moreover, sausage contains more Vitamin D, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and sausage:


Feta Cheese
(5/8 cup)
Sausage
(1.25 link)
125
Vitamin A (UG)
10
0.42
Vitamin B6 (MG)
0.37
14
protein (G)
18
493
calcium (MG)
13
0.84
riboflavin (MG)
0.26
1.7
Vitamin B12 (UG)
0.9
View More
0.869 | 0.869 | 4.09 Complete Comparison:
Sausage vs. Feta Cheese


Spam

image of spam

Similarity: 87%

Spam is also high in protein and saturated fat. Moreover, spam contains more Vitamin C, potassium, thiamin and niacin than feta cheese.

For 100 grams of feta cheese and spam:


Feta Cheese
(5/8 cup)
Spam
(3.5 ounces)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0.28
14
protein (G)
13
493
calcium (MG)
0
0.84
riboflavin (MG)
0.18
1.7
Vitamin B12 (UG)
0.61
View More
0.868 | 0.868 | 3.75 Complete Comparison:
Spam vs. Feta Cheese


seafood


Shrimp

image of shrimp

Similarity: 87%

Shrimp is also high in protein, calcium and Vitamin B12. Also, shrimp contains more potassium than feta cheese.

For 100 grams of feta cheese and shrimp:


Feta Cheese
(5/8 cup)
Shrimp
(17 medium)
125
Vitamin A (UG)
54
0.42
Vitamin B6 (MG)
0.16
14
protein (G)
14
493
calcium (MG)
54
0.84
riboflavin (MG)
0.02
1.7
Vitamin B12 (UG)
1.1
View More
0.868 | 0.868 | 2.56 Complete Comparison:
Shrimp vs. Feta Cheese


other

Several other foods offer similar nutrients to feta cheese including quarter pounder, big mac, protein powder and filet o fish.

Quarter Pounder

image of quarter pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than feta cheese.

For 100 grams of feta cheese and quarter pounder:


Feta Cheese
(5/8 cup)
Quarter Pounder
(5/8 burger)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0
14
protein (G)
14
493
calcium (MG)
84
0.84
riboflavin (MG)
0.34
1.7
Vitamin B12 (UG)
1.3
View More
0.905 | 0.905 | 3.23 Complete Comparison:
Quarter Pounder vs. Feta Cheese


Big Mac

image of big mac

Similarity: > 90%

Big mac is also high in protein, calcium and Vitamin B12. Moreover, big mac contains more dietary fiber, iron, potassium and niacin than feta cheese.

For 100 grams of feta cheese and big mac:


Feta Cheese
(5/8 cup)
Big Mac
(1/2 burger)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0
14
protein (G)
12
493
calcium (MG)
116
0.84
riboflavin (MG)
0.21
1.7
Vitamin B12 (UG)
0.88
View More
0.895 | 0.895 | 2.72 Complete Comparison:
Big Mac vs. Feta Cheese


Protein Powder

image of protein powder

Similarity: 89%

Protein powder is high in many of the same nutrients as feta cheese, including protein, calcium, riboflavin and Vitamin B6. Moreover, protein powder contains more dietary fiber, iron, potassium and thiamin than feta cheese.

For 100 grams of feta cheese and protein powder:


Feta Cheese
(5/8 cup)
Protein Powder
(3 scoops)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0.61
14
protein (G)
78
493
calcium (MG)
469
0.84
riboflavin (MG)
2
1.7
Vitamin B12 (UG)
2.5
View More
0.893 | 0.893 | 3.36 Complete Comparison:
Protein Powder vs. Feta Cheese


Filet O Fish

image of filet o fish

Similarity: 89%

Filet o fish is also high in protein, calcium and Vitamin B12. Moreover, filet o fish contains more dietary fiber, trans fat, iron and potassium than feta cheese.

For 100 grams of feta cheese and filet o fish:


Feta Cheese
(5/8 cup)
Filet O Fish
(3/4 sandwich)
125
Vitamin A (UG)
0
0.42
Vitamin B6 (MG)
0
14
protein (G)
11
493
calcium (MG)
120
0.84
riboflavin (MG)
0.13
1.7
Vitamin B12 (UG)
1.1
View More
0.893 | 0.893 | 3.13 Complete Comparison:
Filet O Fish vs. Feta Cheese



Other Nutritional Substitutes