Calorie Chart / Cheeses / Feta
How Many Calories Are in Feta?
Calculation of the nutritional value & Recommended Dietary Intake of feta
For g and a calorie requirement of kcal
| Calories 106 kcal | Proteins 7 g | Lipids 8.4 g | Carbohydrates 0.6 g |
| 5% | 9% | 13% | 0% |
Health benefits of feta
Feta - 100g
Calories 265 kcal
Proteins 17.5 g
Lipids 21 g
Carbohydrates 1.5 g
Feta is considered a moderate-to-high-calorie cheese compared with fresh vegetables, yet it delivers markedly fewer calories than richer varieties such as Roquefort or Mimolette. Despite those calories, its nutritional profile remains interesting: around 40% of the energy comes from quality proteins that provide all essential amino acids.
This sheep- and goat-milk cheese supplies valuable micronutrients. Calcium and phosphorus contribute to bone health, while selenium and zinc support antioxidant defenses. B-group vitamins, especially B2 (riboflavin) and B12, help energy metabolism—useful when you monitor calories during training phases. Feta also contains conjugated linoleic acid (CLA), a fatty acid sometimes associated with supposed anti-inflammatory effects; the term "supposed" is used because current evidence is still limited.
The brining process encourages the growth of Lactobacillus strains that may act as probiotics, an asset rarely highlighted when people only check calories. Historically, feta—whose name means "slice" in Greek—was already described in Homer's Odyssey. It was first aged in wooden barrels, a method that influenced its characteristic tang and still justifies its Protected Designation of Origin. Knowing this background makes it easier to appreciate the food beyond its calories.
To sum up, feta brings minerals, vitamins, and potential probiotic cultures in exchange for a moderate load of calories, making it a balanced choice when eaten in reasonable portions.
Tips for incorporating feta into a balanced diet
Because feta is generous in flavor, a small serving can lift an entire dish while limiting calories. A classic idea is a Greek salad: combine diced feta with cucumber, tomato, and fresh arugula; drizzle with a light vinaigrette rather than a heavy cream dressing to keep calories in check.
For a warm meal, bake feta in foil with eggplant slices, oregano, and a dash of olive oil. The vegetables dilute calories per mouthful while adding fiber. Another smart pairing is stirring crumbled feta into whole-grain pasta along with wilted spinach; the dish feels creamy but requires less cheese than Parmesan, thus moderating calories.
If you crave a sweet-savory contrast, try a summer plate of chilled watermelon cubes, mint, and feta. The fruit's high water content lowers the average calories of the portion and provides hydration after sport.
Athletes looking to boost proteins without exploding calories can stuff a grilled chicken breast with a modest 30 g of feta and herbs; the sharp taste means you use less cheese than, say, cheddar, for the same satisfaction.
Frequently Asked Questions
- How many calories are in feta?
- There are 265 kcal per 100 g.
- Is feta lower in calories than other cheeses?
- Yes, feta usually contains fewer calories than aged hard cheeses such as Parmigiano or Comté, yet it is higher in calories than very light options like Cancoillotte.
- Can I include feta in a weight-loss, low-calorie diet?
- In moderate amounts, feta fits well; its strong flavor lets you use small quantities, helping you control calories while still getting proteins and calcium.
- Does cooking feta change its calories?
- Baking or grilling does not significantly alter calories; any difference usually comes from the added oil or accompaniments.
- Is feta a good post-workout protein source despite the calories?
- Feta offers about 17.5 g of proteins per 100 g, so a 40 g serving adds useful amino acids for muscle recovery without excessive calories compared with many processed snacks.
- How does feta compare with ricotta in calories?
- Ricotta made from whey is lighter, so it provides fewer calories; feta is denser, saltier, and therefore moderately higher in calories.
- What is a vegan alternative with similar calories?
- Seasoned cubes of firm tofu can mimic feta in salads; depending on the brand, they may deliver comparable calories but virtually no saturated fat.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
