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Feta nutrition, glycemic index, calories and serving size

Cheese, feta
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Feta

Feta
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
11.2 (acidic )
Calories
264
93% Calcium
93% Sodium
92% Saturated Fat
89% Vitamin B2
86% Phosphorus
Explanation: This food contains more Calcium than 93% of foods. More importantly, although there are several foods (7%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Sodium, Saturated Fat, Vitamin B2 and Phosphorus

Feta Glycemic index (GI)

27
Similar food data
27 Cream cheese Cream cheese
27 Fontina Fontina
27 Edam Edam

Feta nutrition infographic

Feta nutrition infographic
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Macronutrients chart

Protein:
Daily Value: 28%
14.21 g of 50 g
28%
Fats:
Daily Value: 33%
21.28 g of 65 g
33%
Carbs:
Daily Value: 1%
4.09 g of 300 g
1%
Water:
Daily Value: 3%
55.22 g of 2,000 g
3%
Other:
5.2 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 264
% Daily Value*
32%
Total Fat 21g
75%
Saturated Fat 15g
Trans Fat g
30%
Cholesterol 89mg
38%
Sodium 917mg
1%
TotalCarbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars 4g
Includes ? g Added Sugars
Protein 14g
Vitamin D 16mcg 4%

Calcium 493mg 49%

Iron 1mg 6%

Potassium 62mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
limit break
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 493 mg of 1,000 mg 49%
Iron: 0.65 mg of 18 mg 4%
Magnesium: 19 mg of 400 mg 5%
Phosphorus: 337 mg of 1,000 mg 34%
Potassium: 62 mg of 3,500 mg 2%
Sodium: 917 mg of 2,400 mg 38%
Zinc: 2.88 mg of 15 mg 19%
Copper: 0.032 mg of 2 mg 2%
Manganese: 0.028 mg of 2 mg 1%
Selenium: 15 µg of 70 µg 21%
Choline: 15.4 mg of 550 mg 3%

Mineral chart - relative view

Calcium
493 mg
TOP 7%
Sodium
917 mg
TOP 7%
Phosphorus
337 mg
TOP 14%
Zinc
2.88 mg
TOP 31%
Selenium
15 mg
TOP 53%
Magnesium
19 mg
TOP 64%
Iron
0.65 mg
TOP 72%
Manganese
0.028 mg
TOP 72%
Choline
15.4 mg
TOP 80%
Copper
0.032 mg
TOP 88%
Potassium
62 mg
TOP 90%

Vitamin coverage chart

Vitamin A: 422 IU of 5,000 IU 8%
Vitamin E : 0.18 mg of 20 mg 1%
Vitamin D: 0.4 µg of 10 µg 4%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.154 mg of 2 mg 10%
Vitamin B2: 0.844 mg of 2 mg 50%
Vitamin B3: 0.991 mg of 20 mg 5%
Vitamin B5: 0.967 mg of 10 mg 10%
Vitamin B6: 0.424 mg of 2 mg 21%
Folate, total: 32 µg of 400 µg 8%
Vitamin B12: 1.69 µg of 6 µg 28%
Vitamin K: 1.8 µg of 80 µg 2%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
0.844 µg
TOP 11%
Vitamin A
422 µg
TOP 26%
Vitamin B6
0.424 µg
TOP 29%
Vitamin B12
1.69 µg
TOP 34%
Vitamin B5
0.967 µg
TOP 36%
Vitamin B1
0.154 µg
TOP 39%
Folate, total
32 µg
TOP 41%
Vitamin D
0.4 µg
TOP 49%
Vitamin K
1.8 µg
TOP 66%
Vitamin B3
0.991 µg
TOP 69%
Vitamin E
0.18 µg
TOP 78%
Folic acid (B9)
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 200 mg of 280 mg 71%
Threonine: 637 mg of 1,050 mg 61%
Isoleucine: 803 mg of 1,400 mg 57%
Leucine: 1395 mg of 2,730 mg 51%
Lysine: 1219 mg of 2,100 mg 58%
Methionine: 368 mg of 1,050 mg 35%
Phenylalanine: 675 mg of 1,750 mg 39%
Valine: 1065 mg of 1,820 mg 59%
Histidine: 397 mg of 700 mg 57%

Fat type information

Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g

Fiber content / ratio for Feta

Sugars: 4.09 g
Fiber: 0 g

All nutrients for Feta per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 34% 35% 14.21g 5 times more than Broccoli
Fats 33% 14% 21.28g 1.6 times less than Cheese
Carbs 1% 63% 4.09g 6.9 times less than Rice
Calories 10% 35% 264kcal 5.6 times more than Orange
Sugars 5% 51% 4.09g 2.2 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 49% 7% 493mg 3.9 times more than Milk
Iron 4% 72% 0.65mg 4 times less than Beef
Magnesium 5% 64% 19mg 7.4 times less than Kidney bean
Phosphorus 48% 14% 337mg 1.9 times more than Chicken meat
Potassium 1% 90% 62mg 2.4 times less than Cucumber
Sodium 38% 7% 917mg 1.9 times more than White Bread
Zinc 26% 31% 2.88mg 2.2 times less than Beef
Copper 0% 88% 0.03mg 4.4 times less than Shiitake
Vitamin A 8% 26% 422IU 39.6 times less than Carrot
Vitamin E 1% 78% 0.18mg 8.1 times less than Kiwifruit
Vitamin D 4% 49% 0.4µg 5.5 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 10% 39% 0.15mg 1.7 times less than Pea
Vitamin B2 50% 11% 0.84mg 6.5 times more than Avocado
Vitamin B3 5% 69% 0.99mg 9.7 times less than Turkey meat
Vitamin B5 10% 36% 0.97mg 1.2 times less than Sunflower seed
Vitamin B6 21% 29% 0.42mg 3.6 times more than Oat
Folate, total 8% 41% 32µg 1.9 times less than Brussels sprout
Vitamin B12 28% 34% 1.69µg 2.4 times more than Pork
Vitamin K 2% 66% 1.8µg 56.4 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 65% 0.2mg 1.5 times less than Chicken meat
Threonine 0% 70% 0.64mg 1.1 times less than Beef
Isoleucine 0% 67% 0.8mg 1.1 times less than Salmon
Leucine 0% 68% 1.4mg 1.7 times less than Tuna
Lysine 0% 69% 1.22mg 2.7 times more than Tofu
Methionine 0% 70% 0.37mg 3.8 times more than Quinoa
Phenylalanine 0% 70% 0.68mg Equal to Egg
Valine 0% 60% 1.07mg 1.9 times less than Soybean
Histidine 0% 71% 0.4mg 1.9 times less than Turkey meat
Cholesterol 30% 16% 89mg 4.2 times less than Egg
Saturated Fat 75% 8% 14.95g 2.5 times more than Beef
Monounsaturated Fat 0% 33% 4.62g 2.1 times less than Avocado
Polyunsaturated fat 0% 58% 0.59g 79.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.