Calories in Cheese, feta, whole milk, crumbled
Generic food Dairy and Eggs
Cheese, feta, whole milk, crumbled contains 273 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 82 kcal.
Roughly 63% of its calories come from fat, with 29% from protein and 8% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 34% of the Daily Value for Riboflavin (B2), 32% of the Daily Value for iodine and 29% of the Daily Value for calcium.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 273 kcal | |
| Total fat M | 19.1 g | 24% |
| Saturated fat M | 11.2 g | 56% |
| Cholesterol M | 57.5 mg | 19% |
| Sodium M | 1,034 mg | 45% |
| Total carbohydrates C | 5.6 g | 2% |
| Dietary fiber | not reported | |
| Total sugars M | 1.6 g | |
| Protein C | 19.7 g | 39% |
| Vitamin D C | 0 µg | 0% |
| Vitamin K M | 1.2 µg | 1% |
| Thiamin (B1) M | 0.056 mg | 5% |
| Riboflavin (B2) M | 0.44 mg | 34% |
| Niacin (B3) M | 0.26 mg | 2% |
| Vitamin B6 M | 0.038 mg | 2% |
| Biotin (B7) M | 0.46 µg | 2% |
| Calcium M | 371 mg | 29% |
| Iron M | 0.068 mg | 0.4% |
| Magnesium M | 17.7 mg | 4% |
| Phosphorus M | 328 mg | 26% |
| Potassium M | 105 mg | 2% |
| Zinc M | 2.4 mg | 21% |
| Copper M | 0.032 mg | 4% |
| Manganese M | 0.02 mg | 0.9% |
| Iodine M | 48.4 µg | 32% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 29%
- Carbohydrates 8%
- Fat 63%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19.7 gabove the median for dairy and egg products (median 9 g)
- Sugars1.6 gbelow the median for dairy and egg products (median 4.7 g)
- Fat19.1 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat11.2 gabove the median for dairy and egg products (median 3.3 g)
- Sodium1,034 mgin the top quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal7.2 gprotein density, useful for comparing foods with different calorie levels
- Water51.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat M | 4.2 g |
|---|
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.59 g |
| Fructose M | 0 g |
| Lactose M | 0.61 g |
| Maltose M | 0 g |
| Galactose M | 0.43 g |
Individual fatty acids (10)
| SFA 4:0 M | 0.4 g |
|---|---|
| SFA 6:0 M | 0.33 g |
| SFA 10:0 M | 0.48 g |
| SFA 12:0 M | 0.54 g |
| SFA 14:0 M | 1.8 g |
| SFA 16:0 M | 5.3 g |
| SFA 18:0 M | 1.7 g |
| MUFA 16:1 c M | 0.28 g |
| MUFA 18:1 c M | 3.7 g |
| PUFA 18:2 n-6 c,c M | 0.42 g |
Carotenoids (4)
| Retinol M | 147 µg |
|---|---|
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
Other components (5)
| Water M | 51.9 g |
|---|---|
| Nitrogen M | 3.1 g |
| Ash M | 3.7 g |
| Vitamin K (Menaquinone-4) M | 4.8 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Queso Asadero | 297 | 22.1 g | 2.4 g | 22.1 g |
| Queso Fresco | 298 | 18.9 g | 3 g | 23.4 g |
| Puerto Rican white cheese | 298 | 18.9 g | 3 g | 23.4 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
| Egg, Benedict | 288 | 13.8 g | 8.5 g | 22.1 g |
| Cheese spread, American or Cheddar cheese base | 290 | 16.4 g | 8.7 g | 21.2 g |
| Cheese spread, Swiss cheese base | 290 | 16.4 g | 8.7 g | 21.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 273 kcal. Reference amount, racc (30 g): about 82 kcal.
Is cheese high in protein?
Cheese contains 19.7 g of protein per 100 g (39% of the 50 g Daily Value), or 5.9 g in reference amount, racc (30 g). About 29% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cheese?
Cheese has 5.6 g of total carbohydrates per 100 g, including 1.6 g of sugars.
How much fat is in cheese?
Cheese contains 19.1 g of fat per 100 g, of which 11.2 g is saturated (56% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (34% DV), iodine (32% DV), calcium (29% DV), phosphorus (26% DV) and zinc (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 1,034 mg of sodium, 45% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 28, 2022. FoodFactly last checked it on November 8, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2259796. License: CC0 1.0 (U.S. public domain). Source record dated April 28, 2022. Imported November 8, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.