Feta cheese
A salty, tangy crumble for salads; a little adds plenty of flavor.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Feta cheese for gym-goers
Per 100 g, feta cheese provides 264 kcal, 14.2 g protein, 4.1 g carbohydrate (0 g fiber, 4.1 g sugars) and 21.3 g fat (14.9 g saturated). With 5.4 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 oz (28 g), about 28 g) comes to roughly 74 kcal and 4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Feta cheese
Traditionally made from sheep's milk, sometimes mixed with goat's, feta is a brined white cheese with a tangy, salty flavor. It has about 264 kcal, 14.2 g of protein and 21.3 g of fat per 100 g, noticeably less protein per gram than mozzarella or parmesan. Sodium is very high, around 1116 mg per 100 g.
In a gym diet
Lifters use feta for flavor more than protein. A 28 g crumble adds about 74 kcal and 4 g of protein, enough to transform a plain salad or egg dish. The taste is strong, so a little goes a long way, which helps on a cut. On a bulk or a Mediterranean-style diet it pairs naturally with olive oil, grains and legumes.
Preparation and cooking
A quick rinse under cold water washes off some surface brine and takes the edge off the saltiness, though not dramatically. Baking or grilling softens it without changing the calories, and crumbling it finely spreads the flavor further.
Buying and storage
Feta packed in brine stays fresher and moister than dry crumbles. The label tells you whether it's sheep's, goat's or cow's milk, and the flavor differs. Keep it submerged in its brine in the fridge, where it lasts a week or more after opening.
Things to watch
If you're watching salt, keep portions small. Saturated fat is substantial for the protein you get. It's a milk allergen, and soft cheeses made from unpasteurized milk are generally avoided during pregnancy, so check the label.
Meal ideas
- Greek bowl: quinoa, chicken, cucumber, tomatoes, olives and crumbled feta.
- Baked feta pasta: feta and cherry tomatoes roasted, tossed with pasta and spinach.
- Egg white omelette with spinach, red onion and a little crumbled feta.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (71%), Calcium (38%), and Zinc (26%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 5.4 g | #16 of 18 |
| Protein per 100 g | 14.2 g | #5 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 264 kcal | #15 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Milk, whole 3.25% (vitamin D fortified)
61 kcal · P 3.2 · C 4.8 · F 3.3
→Egg yolk (raw)
322 kcal · P 15.9 · C 3.6 · F 26.5
→Cheddar cheese
403 kcal · P 24.9 · C 1.3 · F 33.1
→Milk, reduced-fat 2% (vitamin D fortified)
50 kcal · P 3.3 · C 4.8 · F 2
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
Compare Feta cheese with Milk, whole 3.25% (vitamin D fortified) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in feta cheese?
Feta cheese has about 264 kcal per 100 g, or roughly 74 kcal per 1 oz (28 g) (28 g).
How much protein is in feta cheese?
About 14.2 g of protein per 100 g and 4 g per 1 oz (28 g). That works out to 5.4 g per 100 kcal, so it's a moderate protein source.
Is feta cheese good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is feta cheese good for weight loss?
Feta is calorie dense, but the strong flavor means a small portion goes a long way. Used sparingly on salads and vegetables, it can make lower-calorie meals more enjoyable and easier to stick with.
Can I eat feta during pregnancy?
Many food-safety agencies consider pasteurized feta generally safe in pregnancy, while unpasteurized soft cheeses should be avoided because of listeria risk. Check the label and follow your clinician's advice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.