Feta nutrition: calories, carbs, GI, protein, fiber, fats
Cheese, feta
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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) |
| Calories ⓘ Calories per 100-gram serving | 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) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Calcium ⓘHigher in Calcium content than 93% of foods
Sodium ⓘHigher in Sodium content than 93% of foods
Saturated Fat ⓘHigher in Saturated Fat content than 92% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 89% of foods
Fats ⓘHigher in Fats content than 86% of foods
Feta calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 264 | |
| Calories in 1 cup, crumbled | 396 | 150 g |
| Calories in 1 oz | 75 | 28.35 g |
| Calories in 1 cubic inch | 45 | 17 g |
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.
Mineral coverage chart
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:
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
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:
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
Sugar:
4.09 g
Fiber:
0 g
Other:
0 g
All nutrients for Feta per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 264kcal | 13% | 35% |
5.6 times more than Orange
|
| Protein | 14.21g | 34% | 35% |
5 times more than Broccoli
|
| Fats | 21.28g | 33% | 14% |
1.6 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 4.09g | N/A | 59% |
13.2 times less than Chocolate
|
| Carbs | 4.09g | 1% | 63% |
6.9 times less than Rice
|
| Cholesterol | 89mg | 30% | 16% |
4.2 times less than Egg
|
| Vitamin D | 0.4µg | 4% | 49% |
5.5 times less than Egg
|
| Iron | 0.65mg | 8% | 72% |
4 times less than Beef broiled
|
| Calcium | 493mg | 49% | 7% |
3.9 times more than Milk
|
| Potassium | 62mg | 2% | 90% |
2.4 times less than Cucumber
|
| Magnesium | 19mg | 5% | 64% |
7.4 times less than Almond
|
| Sugar | 4.09g | N/A | 51% |
2.2 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.03mg | 4% | 88% |
4.4 times less than Shiitake
|
| Zinc | 2.88mg | 26% | 31% |
2.2 times less than Beef broiled
|
| Phosphorus | 337mg | 48% | 14% |
1.9 times more than Chicken meat
|
| Sodium | 917mg | 40% | 7% |
1.9 times more than White Bread
|
| Vitamin A | 422IU | 8% | 26% |
39.6 times less than Carrot
|
| Vitamin A RAE | 125µg | 14% | 27% | |
| Vitamin E | 0.18mg | 1% | 78% |
8.1 times less than Kiwifruit
|
| Selenium | 15µg | 27% | 53% | |
| Manganese | 0.03mg | 1% | 72% | |
| Vitamin B1 | 0.15mg | 13% | 39% |
1.7 times less than Pea raw
|
| Vitamin B2 | 0.84mg | 65% | 11% |
6.5 times more than Avocado
|
| Vitamin B3 | 0.99mg | 6% | 69% |
9.7 times less than Turkey meat
|
| Vitamin B5 | 0.97mg | 19% | 36% |
1.2 times less than Sunflower seed
|
| Vitamin B6 | 0.42mg | 33% | 29% |
3.6 times more than Oat
|
| Vitamin B12 | 1.69µg | 70% | 34% |
2.4 times more than Pork
|
| Vitamin K | 1.8µg | 2% | 66% |
56.4 times less than Broccoli
|
| Folate | 32µg | 8% | 41% |
1.9 times less than Brussels sprout
|
| Saturated Fat | 14.95g | 75% | 8% |
2.5 times more than Beef broiled
|
| Monounsaturated Fat | 4.62g | N/A | 33% |
2.1 times less than Avocado
|
| Polyunsaturated fat | 0.59g | N/A | 58% |
79.8 times less than Walnut
|
| Tryptophan | 0.2mg | 0% | 65% |
1.5 times less than Chicken meat
|
| Threonine | 0.64mg | 0% | 70% |
1.1 times less than Beef broiled
|
| Isoleucine | 0.8mg | 0% | 67% |
1.1 times less than Salmon raw
|
| Leucine | 1.4mg | 0% | 68% |
1.7 times less than Tuna Bluefin
|
| Lysine | 1.22mg | 0% | 69% |
2.7 times more than Tofu
|
| Methionine | 0.37mg | 0% | 69% |
3.8 times more than Quinoa
|
| Phenylalanine | 0.68mg | 0% | 70% |
Equal to Egg
|
| Valine | 1.07mg | 0% | 60% |
1.9 times less than Soybean raw
|
| Histidine | 0.4mg | 0% | 71% |
1.9 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 264
% Daily Value*
32%
Total Fat
21g
68%
Saturated Fat 15g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.