Feta nutrition facts

Feta (1 oz, 28.35 g) has 75 calories, 5.6 g protein, 0 g fiber, 5.4 g fat. It is a good source of vitamin B12 and protein.

Vitamin B12 20% DV Protein 11% DV Riboflavin 9.7% DV Calcium 8.1% DV Selenium 7.7% DV

#13 of 17 dairy and eggs for folate

Nutrition Facts

Serving size1 oz (28 g)

Calories75

Total Fat 5.4g6.9%

Saturated Fat 3.2g16%

Cholesterol 16mg5.4%

Sodium 293mg13%

Total Carbohydrate 1.6g0.6%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 5.6g11%

Vitamin D 0.11µg0.6%

Calcium 105mg8.1%

Iron 0mg0.1%

Potassium 30mg0.6%

* The % Daily Value (DV) 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 from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 29%
■ Fat 63%
■ Carbohydrate 8%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

-4

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

3.4

Inflammatory profile pro-inflammatory profile

Lower is more anti-inflammatory. Percentile 86 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in feta

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	75 kcal	3.8%
ProteinF	5.6 g	11%
Total fatF	5.4 g	6.9%
CarbohydrateF	1.6 g	0.6%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fatF	3.2 g	16%
Monounsaturated fatF	1.2 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	0.09 g	no DV
CholesterolF	16 mg	5.4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.02 mg	1.3%
Riboflavin (B2)F	0.13 mg	9.7%
Niacin (B3)F	0.1 mg	0.5%
Pantothenic acid (B5)	0.27 mg	5.5%
Vitamin B6F	0.01 mg	0.6%
Folate (DFE)	9 µg	2.3%
Vitamin B12	0.48 µg	20%
Vitamin A (RAE)	35 µg	3.9%
Vitamin E	0.05 mg	0.3%
Vitamin D	0.11 µg	0.6%
Vitamin KF	0.3 µg	0.3%
Choline	4 mg	0.8%
Minerals
SodiumF	293 mg	13%
CalciumF	105 mg	8.1%
IronF	0 mg	0.1%
MagnesiumF	5 mg	1.2%
PhosphorusF	93 mg	7.4%
PotassiumF	30 mg	0.6%
ZincF	0.7 mg	6.1%
CopperF	0.01 mg	1%
ManganeseF	0.01 mg	0.2%
Selenium	4.3 µg	7.7%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	15 g	no DV
Amino acids
Tryptophan	0.057 g	no DV
Threonine	0.181 g	no DV
Isoleucine	0.228 g	no DV
Leucine	0.395 g	no DV
Lysine	0.346 g	no DV
Methionine	0.104 g	no DV
Phenylalanine	0.191 g	no DV
Valine	0.302 g	no DV
Histidine	0.113 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	265 kcal	13%
ProteinF	19.7 g	39%
Total fatF	19.1 g	24%
CarbohydrateF	5.6 g	2%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fatF	11.2 g	56%
Monounsaturated fatF	4.2 g	no DV
Polyunsaturated fat	0.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.27 g	no DV
Omega-6 (linoleic)	0.33 g	no DV
CholesterolF	58 mg	19%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.06 mg	4.7%
Riboflavin (B2)F	0.44 mg	34%
Niacin (B3)F	0.3 mg	1.7%
Pantothenic acid (B5)	0.97 mg	19%
Vitamin B6F	0.04 mg	2.3%
Folate (DFE)	32 µg	8%
Vitamin B12	1.69 µg	70%
Vitamin A (RAE)	125 µg	14%
Vitamin E	0.18 mg	1.2%
Vitamin D	0.4 µg	2%
Vitamin KF	1.2 µg	1%
Choline	15 mg	2.8%
Minerals
SodiumF	1,034 mg	45%
CalciumF	371 mg	29%
IronF	0.1 mg	0.4%
MagnesiumF	18 mg	4.2%
PhosphorusF	328 mg	26%
PotassiumF	105 mg	2.2%
ZincF	2.4 mg	21%
CopperF	0.03 mg	3.5%
ManganeseF	0.02 mg	0.9%
Selenium	15 µg	27%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	52 g	no DV
Amino acids
Tryptophan	0.2 g	no DV
Threonine	0.637 g	no DV
Isoleucine	0.803 g	no DV
Leucine	1.395 g	no DV
Lysine	1.219 g	no DV
Methionine	0.368 g	no DV
Phenylalanine	0.675 g	no DV
Valine	1.065 g	no DV
Histidine	0.397 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173420 ("Cheese, feta"), Foundation Foods #2259796.

Frequently asked questions

How many calories are in feta?

Feta has 75 calories per 1 oz (28.35 g), or 265 calories per 100 g, according to USDA FoodData Central.

How much protein is in feta?

5.6 g of protein per 1 oz, which is 11% of the 50 g Daily Value.

What is feta rich in?

Per serving, feta is richest in Vitamin B12 at 20% of the Daily Value, Protein (11%), Riboflavin (B2) (9.7%), Calcium (8.1%).

Is feta healthy?

By nutrient density, feta scores -4 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is pro-inflammatory profile compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.