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Feta nutrition, glycemic index, calories, net carbs & more

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)
Insulin index ⓘ
N/A
Calories
264
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.09 grams
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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
11.2 (acidic)
93% Calcium
93% Sodium
92% Saturated Fat
89% Vitamin B2
86% Fats
Explanation: The given food contains more Calcium than 93% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Saturated Fat, Vitamin B2, and Fats.

Feta Glycemic index (GI)

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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 148% 25% 14% 145% 6% 120% 79% 11% 4% 82% 9%
Calcium: 493 mg of 1,000 mg 49%
Iron: 0.65 mg of 8 mg 8%
Magnesium: 19 mg of 420 mg 5%
Phosphorus: 337 mg of 700 mg 48%
Potassium: 62 mg of 3,400 mg 2%
Sodium: 917 mg of 2,300 mg 40%
Zinc: 2.88 mg of 11 mg 26%
Copper: 0.032 mg of 1 mg 4%
Manganese: 0.028 mg of 2 mg 1%
Selenium: 15 µg of 55 µg 27%
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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Vitamin A: 422 IU of 5,000 IU 8%
Vitamin E : 0.18 mg of 15 mg 1%
Vitamin D: 0.4 µg of 10 µg 4%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.154 mg of 1 mg 13%
Vitamin B2: 0.844 mg of 1 mg 65%
Vitamin B3: 0.991 mg of 16 mg 6%
Vitamin B5: 0.967 mg of 5 mg 19%
Vitamin B6: 0.424 mg of 1 mg 33%
Folate: 32 µg of 400 µg 8%
Vitamin B12: 1.69 µg of 2 µg 70%
Vitamin K: 1.8 µg of 120 µg 2%

Vitamin chart - relative view

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

Macronutrients chart

15% 22% 5% 56% 6%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 215% 182% 173% 154% 175% 106% 116% 176% 171%
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

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

Fiber content ratio for Feta

4.09%
Sugar: 4.09 g
Fiber: 0 g
Other: 0 g

All nutrients for Feta per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 59% 4.09g 13.2 times less than Chocolate Chocolate
Protein 34% 35% 14.21g 5 times more than Broccoli Broccoli
Fats 33% 14% 21.28g 1.6 times less than Cheese Cheese
Carbs 1% 63% 4.09g 6.9 times less than Rice Rice
Calories 13% 35% 264kcal 5.6 times more than Orange Orange
Sugar N/A 51% 4.09g 2.2 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 49% 7% 493mg 3.9 times more than Milk Milk
Iron 8% 72% 0.65mg 4 times less than Beef Beef
Magnesium 5% 64% 19mg 7.4 times less than Almond Almond
Phosphorus 48% 14% 337mg 1.9 times more than Chicken meat Chicken meat
Potassium 2% 90% 62mg 2.4 times less than Cucumber Cucumber
Sodium 40% 7% 917mg 1.9 times more than White Bread White Bread
Zinc 26% 31% 2.88mg 2.2 times less than Beef Beef
Copper 4% 88% 0.03mg 4.4 times less than Shiitake Shiitake
Vitamin E 1% 78% 0.18mg 8.1 times less than Kiwifruit Kiwifruit
Vitamin D 4% 49% 0.4µg 5.5 times less than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 13% 39% 0.15mg 1.7 times less than Pea Pea
Vitamin B2 65% 11% 0.84mg 6.5 times more than Avocado Avocado
Vitamin B3 6% 69% 0.99mg 9.7 times less than Turkey meat Turkey meat
Vitamin B5 19% 36% 0.97mg 1.2 times less than Sunflower seed Sunflower seed
Vitamin B6 33% 29% 0.42mg 3.6 times more than Oat Oat
Folate 8% 41% 32µg 1.9 times less than Brussels sprout Brussels sprout
Vitamin B12 70% 34% 1.69µg 2.4 times more than Pork Pork
Vitamin K 2% 66% 1.8µg 56.4 times less than Broccoli Broccoli
Tryptophan 0% 65% 0.2mg 1.5 times less than Chicken meat Chicken meat
Threonine 0% 70% 0.64mg 1.1 times less than Beef Beef
Isoleucine 0% 67% 0.8mg 1.1 times less than Salmon Salmon
Leucine 0% 68% 1.4mg 1.7 times less than Tuna Tuna
Lysine 0% 69% 1.22mg 2.7 times more than Tofu Tofu
Methionine 0% 69% 0.37mg 3.8 times more than Quinoa Quinoa
Phenylalanine 0% 70% 0.68mg Equal to Egg Egg
Valine 0% 60% 1.07mg 1.9 times less than Soybean Soybean
Histidine 0% 71% 0.4mg 1.9 times less than Turkey meat Turkey meat
Cholesterol 30% 16% 89mg 4.2 times less than Egg Egg
Saturated Fat 75% 8% 14.95g 2.5 times more than Beef Beef
Monounsaturated Fat N/A 33% 4.62g 2.1 times less than Avocado Avocado
Polyunsaturated fat N/A 58% 0.59g 79.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 264
% Daily Value*
32%
Total Fat 21g
68%
Saturated Fat 15g
Trans Fat g
30%
Cholesterol 89mg
40%
Sodium 917mg
1%
Total Carbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 14g
Vitamin D 16mcg 3%

Calcium 493mg 49%

Iron 1mg 13%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Feta nutrition infographic

Feta nutrition infographic
Infographic link

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 separately if present) is the USDA's FoodCentral. The exact link to 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.