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Vegan Feta Cheese Calories
Plant-based, dairy-free, usually made from tofu or coconut oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan Feta Cheese (40 g) has 88 calories. That works out to 220 calories per 100 g. It contains 1.6 g of carbs, 2.8 g of protein, 7.6 g of fat and 0.6 g of fiber. Its 48 mg of Calcium covers 5% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Vegan Feta Cheese Nutrition Facts
Selected: 1 piece (medium) · 40 g
88
KCAL / 40G
Carbs
1.6g
· 1% DV
Protein
2.8g
· 6% DV
Fat
7.6g
· 10% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 13% · Fat 80%
Vegan Feta Cheese nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 5.2 g | 26% |
| Trans fat | 0 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 2.8 g | 6% |
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 Vegan Feta Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 88 kcal |
| 1 tablespoon (chopped) | 15 g | 33 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 1 slice (thin) | 30 g | 66 kcal |
| 1 serving (medium) | 40 g | 88 kcal |
| 1 slice (thick) | 50 g | 110 kcal |
| 1 piece (large) | 60 g | 132 kcal |
| 1 serving (large) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 pack (whole) | 200 g | 440 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Vegan Feta Cheese
What is vegan feta cheese made of?
Vegan feta cheese is a processed, dairy-free cheese alternative, usually made with tofu or coconut oil. Ingredients and texture vary by brand, so it may not behave like traditional feta in recipes.
Does vegan feta cheese taste like regular feta?
Vegan feta cheese can have feta’s salty, tangy flavour, but it is not an exact match. Tofu-based versions tend to feel different from dairy feta, and coconut-oil versions may have a richer texture.
Does vegan feta cheese melt?
Vegan feta cheese usually softens rather than melting into a stretchy pool. The result depends on its ingredients, so test a small amount before using it as a topping for a hot dish.
Can vegan feta cheese be crumbled?
Yes, many vegan feta cheeses can be crumbled over salads or bowls. Chilled blocks are often easier to crumble cleanly; softer varieties may smear, so cut them into small pieces instead.
How do you use vegan feta cheese?
Use vegan feta cheese crumbled into salads, tucked into sandwiches, or served with roasted vegetables and olives. Add it near the end of cooking if you want it to keep its shape.
What is the difference between vegan feta cheese and regular feta?
Vegan feta cheese is made from plant-based ingredients and contains no dairy, while traditional feta is a cheese made from milk. Their flavour, texture, and nutritional profile can differ substantially.
How should you store vegan feta cheese after opening?
Keep vegan feta cheese refrigerated in a sealed container after opening, and follow the package directions. If it is sold in brine, keep it covered with the brine to help prevent it from drying out.
Can you freeze vegan feta cheese?
Yes, vegan feta cheese can be frozen, but thawing may make it watery or crumbly. It is usually better to use thawed pieces in cooked dishes than to serve them as a fresh salad topping.
Can you bake vegan feta cheese?
Yes, vegan feta cheese can be baked with vegetables or added to a savoury pastry filling. It may soften without browning or melting like dairy cheese, so check the texture while cooking.
Can you make vegan feta cheese at home?
Yes, you can make a feta-style vegan cheese at home using tofu, lemon juice, vinegar, and seasonings. Pressing and chilling the mixture helps it hold its shape, though it will not be identical to store-bought feta.
Vegan Feta Cheese Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
Folate
6µg · 2% DV
Biotin
0.4µg · 1% DV
B6
0.02mg · 1% DV
Minerals
Sodium
260mg · 11% DV
Calcium
48mg · 5% DV
Phosphorus
28mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
24mg · 1% DV
Vegan Feta Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan Feta Cheese
To burn the 88 calories in 1 piece (medium) (40 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 Vegan Feta Cheese?
Vegan Feta Cheese is a plant-based alternative to traditional feta, made without dairy. Recipes vary by brand; tofu or coconut oil are common bases, so the flavour and texture can range from tangy and crumbly to soft and creamy.
Crumble it over salads, tuck it into sandwiches, or serve it with olives and vegetables. In the Mediterranean, feta-style cheese is often paired with tomatoes, cucumber and herbs; it also works well in grain bowls and roasted vegetable dishes. It is relatively high in fat and provides 7 g of protein per 100 g, so it is better thought of as a flavourful topping than a main protein source. Use a modest amount alongside beans, lentils or other protein-rich ingredients for a more filling meal.
How Nutritious Is Vegan 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 Vegan 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 Vegan Feta Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Vegan Feta Cheese Good For?
Vegan
✓ 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
Vegan Feta Cheese Fat Profile
SATURATED
5.2g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.