How Many Calories Is Feta Cheese

Feta cheese is a brined, crumbly cheese traditionally made from sheep's milk or a blend of sheep and goat’s milk. Originating in Greece, it's a staple in Mediterranean cuisine and known for its tangy flavour and creamy yet firm texture. Used in salads, pastries, and cooked dishes, feta is both versatile and flavourful. But how many calories does it add to your plate? The answer depends on portion size and fat content.

Calorie Content by Serving Size

A 30-gram serving of traditional full-fat feta cheese, roughly a standard portion used in salads contains about 75 to 85 calories. This small amount provides plenty of flavour, which is why feta is often used sparingly.

Scaling up, 100 grams of feta contains around 250 to 270 calories, depending on the brand and exact fat content. Some lighter or reduced-fat versions contain closer to 180 to 200 calories per 100 grams, which can be a better option for those watching their intake.

Nutritional Breakdown

Feta cheese is relatively high in fat, with 21 grams of fat per 100 grams, of which 15 grams are saturated fat. Protein content is solid, offering 14 to 17 grams of protein per 100 grams, which helps support muscle repair and satiety.

It contains about 1 to 2 grams of carbohydrates per 100 grams, making it suitable for low carb diets and provides important micronutrients like calcium, phosphorus, vitamin B12, and riboflavin. However, feta is also high in sodium, with around 1,100 to 1,300 mg per 100 grams, due to its brining process.

Glycaemic Index and Blood Sugar Impact

Feta cheese has a glycaemic index of zero, meaning it doesn’t raise blood glucose levels. This makes it ideal for people with diabetes or anyone aiming to manage blood sugar levels. The combination of protein and fat also slows digestion and increases satiety, helping to control appetite and prevent blood sugar spikes when combined with higher-carb foods like bread or fruit.

How Feta Cheese Is Made

Traditional feta is made by curdling sheep's milk or a sheep-goat blend with rennet, then cutting and draining the curds before salting and ageing them in brine for several weeks. The salt not only preserves the cheese but also contributes to its distinct sharp, tangy flavour.

Modern commercial versions may use cow’s milk or be less aged, affecting both taste and nutritional profile. Authentic feta must meet specific standards to be labelled as such within the EU.

Benefits of Feta Cheese

Feta cheese is a good source of complete protein, supplying all essential amino acids. It also offers a high amount of calcium and phosphorus, supporting bone health. Its strong flavour allows it to be used in small amounts while still making an impact, which can help reduce overall calorie use in a meal.

Thanks to its fermentation and ageing process, feta may also contain probiotics, which support gut health, although this depends on whether it’s been pasteurised and how it was stored.

Downsides and Considerations

The main drawbacks of feta cheese are its high sodium and saturated fat content. For individuals with high blood pressure or those following a heart-healthy diet, portion control is key. Excessive salt intake can raise blood pressure, and saturated fat in large amounts may contribute to elevated cholesterol.

People who are lactose intolerant might find feta easier to digest than softer cheeses, especially when made from sheep or goat’s milk, which contain less lactose. However, it still contains some dairy, so reactions vary by individual.

How It Fits into Your Diet

Feta can be part of a balanced, nutrient-rich diet, particularly in Mediterranean-style eating patterns. Its bold flavour means that even a small crumble can enhance dishes like salads, omelettes, roasted vegetables, or pasta. Choosing reduced-fat or lower-sodium versions can help reduce its impact on your daily intake.

Pairing feta with fresh produce, whole grains, and lean proteins creates satisfying, wholesome meals that don't rely on large quantities of cheese to deliver taste.

Healthier Alternatives

If you’re seeking a lower-calorie or lower-salt cheese, consider reduced-fat feta, ricotta, or cottage cheese. These options offer similar texture or creaminess with fewer calories and less sodium. Plant-based feta alternatives made from tofu or cashew are also available, though they vary widely in nutritional content.

For those avoiding dairy entirely, adding a sprinkle of nutritional yeast or herbed tofu to salads and dishes can replicate the umami flavour of feta without the dairy or salt.

Summary

Feta cheese contains around 75 to 85 calories per 30-gram serving, and up to 270 calories per 100 grams, mostly from fat. It's rich in protein, calcium, and flavour, making it a satisfying addition to many meals. With a glycaemic index of zero and a nutrient-dense profile, feta fits well into most diets when used in moderation. The main consideration is its high salt and saturated fat content, which should be monitored for those with specific health concerns. Choosing reduced-fat or smaller portions allows you to enjoy feta without compromising your goals.