Dairy & Eggs
Feta
Overview
Why eat feta?
Feta is a tangy brined cheese that packs a lot of flavour into a small crumble, which makes a little go a long way on salads and grain bowls. It brings protein, calcium and B vitamins, though it is also salty and high in saturated fat, so portion size matters.
Good to know: Feta is brined and salty, with 1,139 mg of sodium per 100 g (50% DV) and 13.3 g of saturated fat, so it works best as a flavour accent rather than a main ingredient.
Calcium for bones
A 100 g portion supplies 493 mg of calcium, 38% of the Daily Value, supporting bone structure alongside the 27% DV of phosphorus it also provides.
Protein in small portions
With 14.21 g of protein per 100 g, and about 4 g in a 1 oz serving, feta adds staying power to salads and vegetable dishes.
Rich in B vitamins
Feta delivers 70% of the Daily Value for vitamin B12 and 65% for riboflavin per 100 g, nutrients that help turn food into usable energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in feta?
Calories
265kcal
Protein
14g
Carbs
3.9g
Fat
21g
Fiber
0g
Sugars
0g
Minerals
- Calcium493 mg38%
- Iron0.65 mg4%
- Magnesium19 mg5%
- Phosphorus337 mg27%
- Potassium62 mg1%
- Sodium1,139 mg50%
- Zinc2.9 mg26%
- Copper0.03 mg4%
- Selenium15 µg27%
Vitamins
- Vitamin A125 µg14%
- Vitamin D0.4 µg2%
- Vitamin E0.18 mg1%
- Vitamin K1.8 µg2%
- Thiamin (B1)0.15 mg13%
- Riboflavin (B2)0.84 mg65%
- Niacin (B3)0.99 mg6%
- Vitamin B60.42 mg25%
- Folate32 µg8%
- Vitamin B121.7 µg70%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, feta” (SR Legacy, FDC ID 173420).View the USDA record ↗ (opens in a new tab).