Skip to main content
Menu

Home › Calories › Dairy & Eggs › Feta Cheese

Feta Cheese: Nutritional Values & Calorie Data

Feta Cheese contains 264 kcal per 100g, with 14.2g of protein, 4.1g of carbohydrates, and 21.3g of fat. A high-protein, keto-friendly food with minimal carbohydrates. A vegetarian-friendly choice.

  • Contains: Dairy
  • Dietary: Keto, Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.65mg, Calcium 493.0mg, Vitamin C 0.0mg
Food Calorie Calculator

UK nutrition data · FSA traffic lights · Reference Intakes

Type at least 2 characters to search from our UK foods database

Nutritional Overview

Feta Cheese is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 264 kcal of energy, 14.2g of protein, 4.1g of carbohydrates, and 21.3g of fat.

It is a good source of protein, providing 14.2g per 100g (around 22% of its energy), approximately 28% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 21.3g per 100g (14.9g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 4.1g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 493mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Feta Cheese is suitable for ketogenic (with only 4.1g of carbs per 100g), vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Feta Cheese sits at 264 kcal per 100g, worth knowing before it becomes a bigger part of your day than you realised. Our lunch calorie calculator tracks it for you.

Frequently Asked Questions

How many calories are in Feta Cheese?

Feta Cheese contains 264 kcal per 100g, which is approximately 13% of the recommended daily intake of 2,000 kcal for an average adult.

Is Feta Cheese high in protein?

Yes, Feta Cheese provides 14.2g of protein per 100g (around 22% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Feta Cheese provides 28% of this.

Is Feta Cheese high in fat?

Yes, according to FSA traffic-light guidelines, Feta Cheese is classified as high in fat with 21.3g per 100g (the threshold is 17.5g). Of this, 14.9g is saturated fat.

Is Feta Cheese low in sugar?

Yes, Feta Cheese has only 4.1g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Feta Cheese keto-friendly?

Yes, with only 4.1g of carbohydrates per 100g, Feta Cheese fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Feta Cheese suitable for vegetarians?

Yes, Feta Cheese is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Is Feta Cheese halal?

Yes, Feta Cheese is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Feta Cheese contain any allergens?

Yes, Feta Cheese contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Feta Cheese a good source of calcium?

Feta Cheese provides 493mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance
  6. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

Real foods in the same category with meaningfully fewer calories than Feta Cheese (264 kcal per 100g). Tap one to compare them side by side.

Related Foods