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Oil-Free Fried Feta Cheese Calories
Feta cheese pan-fried without added oil; rich in protein and calcium, but high in sodium and saturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-Free Fried Feta Cheese (30 g) has 90 calories. That works out to 300 calories per 100 g. It contains 1.2 g of carbs, 5.1 g of protein, 7.2 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.
Oil-Free Fried Feta Cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
90
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
5.1g
· 10% DV
Fat
7.2g
· 9% 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 5% · Protein 23% · Fat 72%
Oil-Free Fried Feta Cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.21 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.1 g | 10% |
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 Medium Oil-Free Fried Feta Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 90 kcal |
| 1 piece (small) | 20 g | 60 kcal |
| 1 slice (thin) | 25 g | 75 kcal |
| 2 tablespoon (grated) | 30 g | 90 kcal |
| 0.25 cup (diced) | 38 g | 114 kcal |
| 1 piece (large) | 45 g | 135 kcal |
| 1 slice (thick) | 50 g | 150 kcal |
| 2 piece (double) | 60 g | 180 kcal |
| ½ cup (diced) | 75 g | 225 kcal |
| 100 g | 100 g | 300 kcal |
| 1 serving (medium) | 100 g | 300 kcal |
Calculated from 300 calories per 100 g.
Frequently Asked Questions About Oil-Free Fried Feta Cheese
Can you fry Oil-Free Fried Feta Cheese without adding oil?
Yes, Oil-Free Fried Feta Cheese can be cooked in a dry nonstick pan. Pat the feta dry and heat the pan over medium heat; a hot, nonstick surface helps it brown without needing added oil.
Does Oil-Free Fried Feta Cheese melt when heated?
No, Oil-Free Fried Feta Cheese usually softens rather than melting into a pool. Feta tends to hold its shape as it warms, but thin slices or prolonged high heat can make it crumble.
How do you make Oil-Free Fried Feta Cheese in an air fryer?
You can make Oil-Free Fried Feta Cheese in an air fryer by placing thick pieces in a single layer and checking them frequently. It browns quickly, so stop once the outside is golden and the center is soft.
What is Oil-Free Fried Feta Cheese made from?
Oil-Free Fried Feta Cheese is feta, a brined cheese traditionally made from sheep’s milk, sometimes with goat’s milk, cooked without added oil. Feta is a processed dairy food; frying it does not make the cheese unprocessed.
Why does Oil-Free Fried Feta Cheese stick to the pan?
Oil-Free Fried Feta Cheese may stick if the pan is not nonstick, is insufficiently heated, or the cheese is wet. Pat the feta dry, use a clean nonstick skillet, and let the underside brown before trying to turn it.
Should you coat Oil-Free Fried Feta Cheese in flour before frying?
No, flour is not necessary for Oil-Free Fried Feta Cheese. A light coating can make a crisper crust, but it changes the simple oil-free preparation; dry the feta well and use a nonstick pan for an uncoated version.
What should you serve with Oil-Free Fried Feta Cheese?
Oil-Free Fried Feta Cheese pairs well with fresh tomato, cucumber, olives, greens, and lemon. Its salty, rich flavor also works with roasted vegetables or a crisp salad, which adds freshness to the plate.
Is Oil-Free Fried Feta Cheese the same as saganaki?
No, Oil-Free Fried Feta Cheese is not necessarily saganaki. Saganaki describes a Greek dish of pan-fried cheese, often made with a cheese that holds its shape; feta can be used, but the names are not interchangeable.
How should you store leftover Oil-Free Fried Feta Cheese?
Store leftover Oil-Free Fried Feta Cheese in a covered container in the refrigerator and eat it within a few days. Reheat it gently in a skillet or oven; microwaving can make the texture rubbery.
Is Oil-Free Fried Feta Cheese a healthy choice?
Oil-Free Fried Feta Cheese provides protein and calcium, but feta is also high in sodium and saturated fat. Enjoy it as one part of a meal rather than relying on it as an everyday main protein.
Oil-Free Fried Feta Cheese Vitamins & Minerals
Vitamins
B12
0.51µg · 21% DV
B2
0.25mg · 19% DV
B5
0.27mg · 5% DV
Vitamin A
37.5µg · 4% DV
Minerals
Phosphorus
111mg · 16% DV
Calcium
150mg · 15% DV
Sodium
330mg · 14% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
30mg · 1% DV
Oil-Free Fried Feta Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Fried Feta Cheese
To burn the 90 calories in 1 piece (medium) (30 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 Oil-Free Fried Feta Cheese?
Oil-free fried feta cheese is Greek feta, a salty brined cheese, warmed in a pan without added oil. The outside can turn lightly golden while the centre softens; the cheese still contains its own fat. Its tangy, savoury flavour and tender, slightly crisp edges make it a simple addition to a plate or meal.
In Greece it can be served as part of a meze spread, while elsewhere it also works with breakfast or a light lunch. Pair it with tomatoes, cucumber, olives and herbs, or tuck a small piece into warm flatbread. It provides protein and calcium, but is also high in sodium and saturated fat. Keep the portion modest and let fresh vegetables balance the plate.
How Nutritious Is Oil-Free Fried Feta Cheese?
Nutrient density
Medium
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 Oil-Free Fried 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 Oil-Free Fried Feta Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Fried 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
Oil-Free Fried Feta Cheese Fat Profile
SATURATED
4.8g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.