Calories in Cheese, feta

Generic food Dairy and Eggs

Cheese, feta contains 265 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 75 kcal.

Roughly 73% of its calories come from fat, with 21% from protein and 6% 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 70% of the Daily Value for Vitamin B12, 65% of the Daily Value for Riboflavin (B2) and 38% of the Daily Value for calcium.

The data comes from USDA FoodData Central: SR Legacy.

265kcal per 100 g
14.2 gprotein
3.9 gcarbohydrates
21.5 gfat
75kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 265 kcal
Total fat L 21.5 g 28%
Saturated fat L 13.3 g 67%
Cholesterol ? 89 mg 30%
Sodium L 1,139 mg 50%
Total carbohydrates C 3.9 g 1%
Dietary fiber ? 0 g 0%
Total sugars L 0 g
Protein ? 14.2 g 28%
Vitamin A C 125 µg14%
Vitamin C ? 0 mg0%
Vitamin D ? 0.4 µg2%
Vitamin E I 0.18 mg1%
Vitamin K I 1.8 µg2%
Thiamin (B1) ? 0.15 mg13%
Riboflavin (B2) ? 0.84 mg65%
Niacin (B3) ? 0.99 mg6%
Pantothenic acid (B5) ? 0.97 mg19%
Vitamin B6 ? 0.42 mg25%
Folate (B9) C 32 µg8%
Vitamin B12 ? 1.7 µg70%
Choline C 15.4 mg3%
Calcium ? 493 mg38%
Iron ? 0.65 mg4%
Magnesium ? 19 mg5%
Phosphorus ? 337 mg27%
Potassium ? 62 mg1%
Zinc ? 2.9 mg26%
Copper ? 0.032 mg4%
Manganese ? 0.028 mg1%
Selenium M 15 µg27%

% 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: 21%Carbohydrates: 6%Fat: 73%265kcal / 100 g
  • Protein 21%
  • Carbohydrates 6%
  • Fat 73%

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

Vitamin B1270%Riboflavin (B2)65%Calcium38%Selenium27%Phosphorus27%Zinc26%Vitamin B625%Pantothenic acid (B5)19%Vitamin A14%Thiamin (B1)13%

Nutritional insights

  • Protein14.2 gabove the median for dairy and egg products (median 9 g)
  • Sugars0 gin the lowest quarter of dairy and egg products (median 4.7 g)
  • Fat21.5 gabove the median for dairy and egg products (median 8.3 g)
  • Saturated fat13.3 gabove the median for dairy and egg products (median 3.3 g)
  • Sodium1,139 mgin the top quarter of dairy and egg products (median 129 mg)
  • Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
  • Water55.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?4.6 g
Polyunsaturated fat ?0.59 g
Amino acids (18)
Tryptophan ?0.2 g
Threonine ?0.64 g
Isoleucine ?0.8 g
Leucine ?1.4 g
Lysine ?1.2 g
Methionine ?0.37 g
Cystine ?0.083 g
Phenylalanine ?0.68 g
Tyrosine ?0.67 g
Valine ?1.1 g
Arginine ?0.47 g
Histidine ?0.4 g
Alanine ?0.64 g
Aspartic acid ?0.78 g
Glutamic acid ?2.4 g
Glycine ?0.097 g
Proline ?1.4 g
Serine ?1.2 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?0.33 g
SFA 4:0 ?0.71 g
SFA 6:0 ?0.53 g
SFA 8:0 ?0.5 g
SFA 10:0 ?1.8 g
SFA 12:0 ?1.1 g
SFA 14:0 ?2.5 g
SFA 16:0 ?4.7 g
SFA 18:0 ?1.4 g
MUFA 18:1 ?4 g
PUFA 18:3 ?0.27 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.39 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (8)
Beta-carotene C3 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C125 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I16 IU
Vitamin D3 (cholecalciferol) I0.4 µg
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?55.2 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?5.2 g
Theobromine Z0 mg
Energy C1,107 kJ
Vitamin A, IU C422 IU
Folic acid Z0 µg
Folate, food ?32 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g USDA FNDDS
Calories 273 kcal
Protein 19.7 g
Carbohydrates 5.6 g
Fat 19.1 g
Fiber 0 g
Sugars 1.6 g
Sodium 1,030 mg

Other forms of Cheese

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Egg, Benedict 288 13.8 g 8.5 g 22.1 g
Egg salad, made with mayonnaise 257 10.3 g 1 g 23.1 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
Egg salad, made with creamy dressing 212 10.2 g 2.1 g 17.7 g
Cream cheese, light 264 9.1 g 5.6 g 22.7 g
Egg, deviled 198 11.5 g 1.1 g 15.9 g
Cheese food, cold pack, American 331 19.7 g 8.3 g 24.5 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 265 kcal. 1 oz (28.4 g): about 75 kcal. 1 cubic inch (17 g): about 45 kcal. 1 wedge, 1.33 oz (38 g): about 101 kcal.

Is cheese high in protein?

Cheese contains 14.2 g of protein per 100 g (28% of the 50 g Daily Value), or 4 g in 1 oz (28.4 g). About 21% 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 3.9 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cheese?

Cheese contains 21.5 g of fat per 100 g, of which 13.3 g is saturated (67% of the Daily Value).

What vitamins and minerals does cheese contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (70% DV), Riboflavin (B2) (65% DV), calcium (38% DV), selenium (27% DV) and phosphorus (27% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cheese?

100 g contains 1,139 mg of sodium, 50% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 173420. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.