1 slice (medium) of Feta Cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 1.2 g of carbs, 4.3 g of protein, 6.4 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Feta Cheese?

Feta is a Greek brined cheese, traditionally made from sheep’s milk or a mixture of sheep’s and goat’s milk. It forms a moist, crumbly block with a tangy, distinctly salty flavour, and breaks apart easily rather than melting into a smooth stretch.

In Greece it is served with bread, olives and tomatoes, crumbled over salads, or baked into pies; it also works well in salads and savoury pastries elsewhere. Feta provides protein as well as substantial fat, with 14.2 g of protein per 100 g. If its saltiness is stronger than you like, briefly rinse or soak it before adding it to a dish.

Feta Cheese Nutrition Facts

Selected: 100 g

264

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

14.2g

· 28% DV

Fat

21.3g

· 27% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 21% · Fat 73%

Feta Cheese Vitamins & Minerals

Vitamins

B12

1.7µg · 71% DV

0.43mg · 33% DV

Vitamin A

120µg · 13% DV

0.18mg · 11% DV

Minerals

Calcium

493mg · 49% DV

Phosphorus

337mg · 48% DV

Sodium

917mg · 40% DV

Zinc

3mg · 27% DV

How Nutritious Is Feta Cheese?

Nutrient density

High

65/ 100

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

35/ 100

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.

Feta Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Feta Cheese

To burn the 264 calories in 100 g:

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Feta Cheese Processed?

NOVA 3

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:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

— Not suitable

Low FODMAP

— Not suitable

Feta Cheese Fat Profile

SATURATED

13.3g

MONOUNSATURATED

4.6g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3.3:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Feta Cheese

🥒

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60 kcal

🧀

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🧀

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Frequently Asked Questions About Feta Cheese

What is feta cheese made from?

Traditional feta cheese is made from sheep’s milk or a blend of sheep’s and goat’s milk. Its protected Greek style is brined and aged, which gives it its tangy flavour and crumbly texture; recipes and products elsewhere may differ.

What does feta cheese taste like?

Feta cheese tastes tangy, salty, and slightly sharp, with a creamy but crumbly texture. Sheep’s-milk feta often has a fuller flavour, while versions with goat’s milk can taste more pronounced. Brining is the source of much of its saltiness.

How should you store feta cheese after opening?

Keep feta cheese refrigerated in a sealed container, preferably covered with its brine so it stays moist and retains its flavour. If the original brine is gone, use enough lightly salted water to cover the cheese and keep the container closed.

Can you freeze feta cheese?

Yes, feta cheese can be frozen, but thawing often makes it drier and more crumbly. Freeze it in a well-sealed container and use the thawed cheese in cooked dishes, such as pasta or baked vegetables, rather than relying on its original texture in salads.

Does feta cheese melt when cooked?

No, feta cheese does not melt into a smooth, stretchy layer like mozzarella. It softens and may crumble when heated, so it works well scattered over baked vegetables, eggs, or pasta, where its salty tang can remain distinct.

What can you substitute for feta cheese?

A brined, crumbly white cheese is the closest substitute for feta cheese. Some varieties of cotija or firm goat cheese can also work, but their saltiness and flavour differ, so taste the cheese before adding extra salt to your recipe.

Why is feta cheese kept in brine?

Feta cheese is kept in brine because the salty liquid helps preserve its moist texture and characteristic flavour as it ages. Keep the cheese submerged after opening; if it tastes too salty, briefly rinse or soak the portion you plan to use.

Can you eat feta cheese rind?

Feta cheese usually has no firm, edible rind like some aged cheeses; its exterior is simply exposed to the brine. If a packaged piece has a dry or discoloured surface, trim that part rather than treating it as a traditional rind.

How do you use feta cheese in a salad?

Crumble or cube feta cheese over a salad just before serving so its texture stays distinct. It pairs especially well with tomatoes, cucumber, olives, and leafy greens; go lightly on salty dressings because the cheese already brings plenty of salt.

Is feta cheese safe to eat during pregnancy?

Yes, feta cheese made with pasteurized milk is generally considered safe during pregnancy. Avoid feta made from unpasteurized milk because it can carry harmful bacteria, and ask your healthcare professional if you cannot confirm how the cheese was made.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026