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Feta cheese Calories
Brined, crumbly cheese rich in protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Feta cheese (28 g) has 74 calories. That works out to 264 calories per 100 g. It contains 1.1 g of carbs, 4 g of protein, 6 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 20% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Feta cheese Nutrition Facts
Selected: 1 ounce (medium) · 28 g
74
KCAL / 28G
Carbs
1.1g
· 0% DV
Protein
4g
· 8% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 22% · Fat 72%
Feta cheese nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 4.18 g | 21% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 oz of Feta cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 74 kcal |
| 30 g | 30 g | 79 kcal |
| 2 tablespoon (chopped) | 30 g | 79 kcal |
| 0.25 cup (diced) | 38 g | 100 kcal |
| 1 serving (medium) | 50 g | 132 kcal |
| ½ cup (diced) | 75 g | 198 kcal |
| 100 g | 100 g | 264 kcal |
| 200 g | 200 g | 528 kcal |
Calculated from 264 calories per 100 g.
Frequently Asked Questions About Feta cheese
How should you store beyaz peynir (Turkish white brined cheese)?
Store beyaz peynir in the refrigerator, submerged in its brine in a covered container. If the brine no longer covers the cheese, add fresh brine; always remove portions with a clean utensil to help prevent contamination.
Can you freeze beyaz peynir?
Yes, beyaz peynir can be frozen, but thawing often makes it drier and more crumbly. Freeze it in a tightly sealed container and save thawed portions for cooked dishes, such as pies or omelets, rather than serving them sliced.
Is beyaz peynir the same as Greek feta?
No. Beyaz peynir and Greek feta are both white brined cheeses, but they are not interchangeable names for the same cheese. Beyaz peynir varies by region and producer, while feta is a distinct Greek cheese with its own production standards.
How do you remove excess salt from beyaz peynir?
Soak only the portion you plan to eat in cold water for a short time, then taste it before soaking longer. This draws out salt, but extended soaking can also wash away flavor and make the cheese softer.
Does beyaz peynir melt well in cooking?
No, beyaz peynir does not melt into a smooth, stretchy layer like mozzarella. It softens and may crumble when heated, which works well in savory pastries and egg dishes; add a melting cheese separately if you want a gooey topping.
Can you eat beyaz peynir during pregnancy?
Yes, beyaz peynir made with pasteurized milk can be eaten during pregnancy. Check the package for pasteurization, keep the cheese refrigerated, and avoid versions made from unpasteurized milk; ask your clinician if your pregnancy has specific dietary restrictions.
How can you tell if beyaz peynir has gone bad?
Discard beyaz peynir if it develops an unpleasant or unusual smell, a slimy surface, unexpected discoloration, or mold. Brine helps preserve the cheese but cannot make spoiled cheese safe, so do not taste it to check.
What can you use instead of beyaz peynir in a recipe?
For a similar salty, crumbly result, use feta in recipes calling for beyaz peynir, though the flavor and saltiness may differ. For a milder filling, try ricotta or cottage cheese and adjust the seasoning to suit the dish.
Why is beyaz peynir kept in brine?
Beyaz peynir is kept in brine to preserve it and maintain its characteristic salty flavor and texture. Keep the cheese submerged after opening, and avoid pouring used brine back into the container if it has been in contact with serving utensils.
Can beyaz peynir be grilled or fried?
Yes, beyaz peynir can be grilled or pan-fried, but it may soften or break apart rather than hold its shape. Choose a firm piece, pat the surface dry, and cook it gently; use a grill basket or sturdy pan to make turning easier.
Feta cheese Vitamins & Minerals
Vitamins
B12
0.47µg · 20% DV
B2
0.24mg · 18% DV
B6
0.12mg · 7% DV
B5
0.27mg · 5% DV
Minerals
Calcium
138mg · 14% DV
Sodium
312mg · 14% DV
Phosphorus
94mg · 13% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
17mg · 1% DV
Feta cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Feta cheese
To burn the 74 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Feta cheese?
Beyaz peynir is Turkey’s traditional white brined cheese, made from cow’s, sheep’s or goat’s milk. It is related to feta cheese, but Turkish beyaz peynir has its own range of textures, from soft and creamy to firm and crumbly, and is usually pleasantly salty with a mild tang.
In Turkey it is a familiar part of breakfast, often served with bread, olives and tomatoes, and it is also crumbled into salads or used in pastries. It provides protein and calcium; a 100 g serving contains 14.2 g of protein. For a lighter meal, pair a modest portion with fresh vegetables or greens.
How Nutritious Is Feta cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Feta cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Feta cheese Contain Allergens?
Contains these allergens:
Which Diets Is Feta cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Feta cheese Fat Profile
SATURATED
4.18g
MONOUNSATURATED
1.29g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.