Calories in Feta Cheese: Full Nutrition Breakdown

Feta cheese is a brined, crumbly white cheese traditionally made from sheep's milk or a blend of sheep and goat milk, originating from Greece. It is lower in calories and fat than most aged cheeses while still providing a good amount of protein and calcium. Here is a complete breakdown of feta cheese nutrition by serving size.

Calories by serving size:

Feta is also a source of vitamin B6, vitamin B12, phosphorus, and riboflavin. Its tangy, salty flavor makes it a popular addition to salads, pastries, and Mediterranean dishes, and its crumbly texture allows it to be portioned easily.

Frequently Asked Questions (FAQ)

How does feta compare to other cheeses in calories?

Feta is one of the lower-calorie cheese options at about 75 calories per ounce, compared to cheddar at 113 calories, Swiss at 108 calories, and brie at 95 calories per ounce. This lower calorie count is largely due to feta's higher moisture content from the brining process, which means less concentrated fat and protein per ounce.

Is feta cheese a healthy choice?

Feta can be a healthy cheese option due to its lower calorie and fat content compared to most aged cheeses, along with meaningful amounts of calcium and protein. It also contains conjugated linoleic acid (CLA) and beneficial probiotics from the fermentation process. However, its sodium content is relatively high, so portion awareness is important for those watching their salt intake.

What is the difference between crumbled and block feta?

Nutritionally, crumbled and block feta are identical per unit weight, but crumbled feta takes up more volume due to air space between the pieces. A quarter cup of crumbled feta weighs about 38 grams and contains approximately 101 calories. Pre-crumbled feta may sometimes contain anti-caking agents, while block feta stored in brine tends to stay fresher longer.

How much sodium is in feta cheese?

Feta cheese is relatively high in sodium, containing approximately 316 mg per ounce (28 grams), which is about 14% of the daily recommended value. The high sodium content comes from the brine solution in which feta is aged and stored. Rinsing feta under water before serving can reduce its sodium content by roughly 10 to 20%.

Is there a difference between goat milk and cow milk feta?

Traditional Greek feta is made from sheep's milk or a combination of sheep and goat milk, giving it a tangy, rich flavor and crumbly texture. Cow milk feta, more common outside of Europe, tends to be milder in flavor and slightly firmer in texture. Nutritionally, the differences are modest, though sheep milk feta may contain slightly more fat and a different fatty acid profile than cow milk versions.