At a glance
- 7.5 g protein and 104 calories per 1/4 cup (38 g).
- 7.2 g protein per 100 calories: #194 of 536 foods in our USDA list, #20 of 54 in dairy.
- 393 mg sodium per serving.
What is feta cheese like to eat?
Feta is a brined, crumbly cheese traditionally made from sheep or goat milk. Its salty, tangy flavor brightens salads, grain bowls, eggs and roasted vegetables in small amounts.
How can you eat more feta cheese?
Try this
Crumble over a Greek salad with cucumber and tomatoBake with tomatoes and toss with pastaFold into scrambled eggs with spinachSprinkle over roasted vegetables or lentilsIs feta cheese good on a GLP-1?
Feta's strong flavor means a small sprinkle goes a long way, which helps on days when big portions feel like too much. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does feta cheese compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Feta cheese | 1/4 cup | 7.5 g | 104 | 7.2 g |
| Goat cheese | 1 oz | 5.2 g | 74 | 7 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
| Lentils | 1 cup | 17.8 g | 230 | 7.8 g |
Close to feta cheese per calorie: bacon (7.2 g), parmesan (7 g), gouda (7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Feta is salty, so rinsing it briefly or buying it in brine and draining it can help; block feta tends to be creamier than pre-crumbled.
What's the full nutrition for feta cheese?
| Nutrient | Per 1/4 cup (38 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 104 | 273 | |
| Protein | 7.5 g | 19.7 g | 15% |
| Fat | 7.3 g | 19.1 g | |
| Saturated fat | 4.3 g | 11.2 g | 22% |
| Carbohydrate | 2.1 g | 5.6 g | |
| Fiber | Not listed | Not listed | |
| Sugar | 0.6 g | 1.6 g | |
| Sodium | 393 mg | 1034 mg | 17% |
| Calcium | 141 mg | 371 mg | 11% |
| Iron | 0 mg | 0.07 mg | 0% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Cheese, feta, whole milk, crumbled". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
