How Many Calories Are in Feta Cheese

Feta cheese is a tangy, crumbly cheese traditionally made from sheep’s milk or a combination of sheep’s and goat’s milk. It’s a staple in Mediterranean cuisine and frequently used in salads, pastries, and grilled dishes. While it’s considered one of the lighter cheeses in terms of texture, it still carries a notable calorie count. So how many calories are in feta cheese, and what does it contribute nutritionally?

Calorie Content by Portion Size

Feta cheese contains around 260 to 270 calories per 100 grams. A standard portion, often used in a salad or as a topping, is about 30 grams, which equates to roughly 80 calories. This makes feta one of the lower-calorie cheeses when compared to hard cheeses like cheddar or gouda.

However, calorie content can vary slightly depending on whether the cheese is traditional or reduced-fat. Lighter versions of feta are available and typically offer around 170 to 200 calories per 100 grams, reducing the calorie count per portion to approximately 50 to 60 calories.

Nutritional Breakdown of Feta Cheese

A 100-gram serving of standard feta cheese provides approximately 21 grams of fat, with around 14 grams coming from saturated fat. It also contains roughly 14 grams of protein, making it a decent source of this essential macronutrient. Carbohydrates are minimal, with less than 2 grams per 100 grams, and sugars are negligible unless flavourings have been added.

Feta is also a good source of calcium, providing about 490 milligrams per 100 grams, along with vitamin B12, phosphorus, selenium, and small amounts of zinc and riboflavin. Its salt content, however, is quite high—around 2.5 grams per 100 grams—which is something to be aware of for those managing blood pressure or sodium intake.

Health Benefits of Feta Cheese

Feta cheese offers several health benefits, particularly when consumed in moderation. Its protein and calcium content support bone health and muscle function. It also contains beneficial fatty acids, especially if made from sheep’s milk, which has a slightly different fat profile than cow’s milk. These fats include conjugated linoleic acid (CLA), which some studies link to reduced inflammation and improved metabolic health.

Being lower in fat and calories than many other cheeses, feta is often chosen for lighter meals and Mediterranean-style dishes. It adds strong flavour in small quantities, which helps reduce the need for large portions.

Potential Downsides and Dietary Considerations

The biggest concern with feta cheese is its high sodium content. A single portion can provide over a quarter of the recommended daily salt intake, which may be problematic for those watching their blood pressure or managing cardiovascular risk. Additionally, while feta is lower in fat than harder cheeses, it still contains a significant amount of saturated fat.

Feta made from unpasteurised milk should also be avoided during pregnancy due to the potential risk of listeria. Most supermarket versions in the UK are pasteurised, but it’s always important to check the label.

Glycaemic Index and Blood Sugar Impact

Feta cheese has an extremely low glycaemic index, essentially zero, because it contains very little carbohydrate. This means it has no significant effect on blood sugar levels, making it suitable for individuals with diabetes or those following a low-carbohydrate diet. Its protein and fat content can also help moderate the glycaemic impact of other foods when eaten together in a balanced meal.

Healthier Alternatives and Serving Tips

For those looking to lower their calorie intake, reduced-fat feta is a good alternative that still provides the distinct tangy taste with fewer calories and less fat. Vegan feta-style cheeses are also available, made from plant-based ingredients like coconut oil and tofu, although their nutritional profile varies and may include less protein and calcium.

To maximise flavour and nutrition, use feta sparingly as a topping or accent—sprinkled over roasted vegetables, crumbled into salads, or added to grain bowls. This approach allows you to enjoy its rich flavour without consuming large quantities.

Summary

Feta cheese contains around 260 to 270 calories per 100 grams, with a typical 30-gram serving providing about 80 calories. It’s lower in fat and calories than many other cheeses and offers valuable nutrients like protein, calcium, and B vitamins. While it has a high salt content, its strong flavour means a little goes a long way. Eaten in moderation, feta can be a healthy, flavourful addition to a balanced diet, especially when paired with fresh vegetables and whole grains.