How many calories are in feta cheese?
One ounce of feta is 77 calories, and the block runs 273 calories per 100 g. That same ounce carries 293 mg of sodium, 13% of a day, plus 5.6 g of protein. Feta sits at the lighter end of the cheese case for calories and near the top for salt, and the cup-versus-ounce gap is where most counts go wrong.
You'd need to walk about 15 minutes to burn the 77 calories in one ounce (28 g).
How long does it take to burn off feta cheese?
One ounce (28 g) is 77 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 77 kcal |
|---|---|
| Walking, brisk | 15 min |
| Cycling, moderate | 10 min |
| Swimming, moderate | 11 min |
| Jogging | 9 min |
| Weight training, moderate | 17 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (28 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Feta cheese quick facts
- US servings, from a cubic inch to a full cup
- Crumbled, brined, reduced-fat and goat milk feta
- Sodium is the row to watch, not the calories
- How does feta compare to other cheeses?
- Most popular feta cheese brands
- Feta cheese FAQs
Feta cheese quick facts
The row used here is FNDDS 2705714, "Cheese, Feta". It carries the same analysis as the Foundation entry for whole-milk crumbled feta (19.71 g protein, 19.08 g fat, 1,034 mg sodium per 100 g), but it reports whole-number calories instead of an Atwater estimate and it ships with the household measures Americans actually use: a wedge, a cubic inch, a cup of crumbles.
The ounce is the anchor below because that is the unit on every US feta label, from a vacuum-packed chunk to a resealable tub of crumbles.
| Nutrient | Per 100 g | Per 1 oz (28 g) | % Daily Value |
|---|---|---|---|
| Calories | 273 | 77 | — |
| Total fat | 19.08 g | 5.4 g | 7% |
| Saturated fat | 11.2 g | 3.2 g | 16% |
| Carbohydrate | 5.58 g | 1.6 g | 1% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 1.63 g | 0.5 g | — |
| Protein | 19.71 g | 5.6 g | 11% |
| Sodium | 1034 mg | 293 mg | 13% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two label rows are missing on purpose. USDA does not publish added sugars or trans fat for this feta record, so neither appears here rather than being guessed at. Cholesterol is 58 mg per 100 g, or 16 mg in an ounce, 5% of a day. Potassium is low for a dairy food at 105 mg per 100 g, 30 mg per ounce, roughly 1% of the daily value.
US servings, from a cubic inch to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 cubic inch | 17 g | 46 kcal |
| 1 oz | 28 g | 77 kcal |
| 1/4 cup, crumbled | 37.5 g | 102 kcal |
| 1 wedge (1.33 oz) | 38 g | 104 kcal |
| 1 cup, crumbled | 150 g | 410 kcal |
| Per 100 g | 100 g | 273 kcal |
The cubic inch, the ounce, the wedge and the full cup are USDA household measures for this record. The quarter cup is our own arithmetic from the 150 g cup, not a separate USDA serving, and it lands within two calories of the wedge, which is a useful coincidence: a wedge off the block and a quarter cup of crumbles cost the same.
Here is the trap. A cup of crumbled feta is 410 calories, 5.3 times the ounce, and it does not look like five ounces of cheese when it is scattered over greens. Half of that cup, 75 g, is 205 calories on its own, our own halving of the USDA cup rather than a separate USDA serving. Weigh once, on any kitchen scale, and you will know for good what your normal handful is worth.
Crumbled, brined, reduced-fat and goat milk feta
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Crumbled, whole milk (Foundation) | 273 kcal | 1/4 cup, 37.5 g | 102 kcal |
| Feta, SR Legacy edition | 265 kcal | 1 oz, 28 g | 75 kcal |
| Feta in brine, Dodoni | 250 kcal | 1 oz, 28 g | 70 kcal |
| Reduced-fat feta, Lidl | 179 kcal | 1 oz, 28 g | 50 kcal |
| Goat milk feta, Mt. Sterling | 393 kcal | 1 oz, 28 g | 110 kcal |
Crumbles and blocks are the same cheese. The Foundation record for crumbled whole-milk feta gives 272.884 calories per 100 g against 273 for the block, a difference that exists only because one number is an Atwater calculation and the other is rounded. Buy whichever is cheaper.
The 265 you may find quoted elsewhere is not a lighter style of feta. It is the older SR Legacy edition, analyzed with 21.49 g of fat and 14.21 g of protein per 100 g against the newer 19.08 g and 19.71 g. Same food, better lab work, an eight-calorie shift.
Brands round differently again. Dodoni and Athenos both declare 250 calories per 100 g, which becomes 70 calories on a 28 g label serving, while Lidl's reduced-fat feta declares 179 and 50. Goat milk feta is the outlier in the other direction at 393 per 100 g, 110 in an ounce, and it is worth checking the tub before you assume all white brined cheese costs the same.
Sodium is the row to watch, not the calories
An ounce of feta at 77 calories is a cheap topping. An ounce of feta at 293 mg of sodium is not. The FDA daily value is 2,300 mg, so a single ounce is 13% of a day before the dressing, the olives or the bread. Half a cup of crumbles, 75 g, is 776 mg, 34% of the day. A full cup is 1,551 mg, 67%.
That is roughly what you would get from about a third of a teaspoon of table salt in the half-cup case, which is why feta tastes seasoned enough that most people skip salting the salad. The Dietary Guidelines for Americans put most adults well above the 2,300 mg limit already, so if you are watching sodium, feta is a food to measure rather than to sprinkle.
Saturated fat is the second row to read. An ounce is 3.2 g, 16% of the 20 g daily value, and a quarter cup is 4.2 g, 21%. Two ounces on a bowl gets you to roughly a third of the day from one ingredient. The protein is real compensation, though: 5.6 g in an ounce, 11% of the daily value, and MyPlate counts 1.5 oz of natural cheese as a full cup-equivalent of dairy.
How does feta compare to other cheeses?
| Cheese | Per 100 g | US serving | Calories |
|---|---|---|---|
| Feta | 273 kcal | 1 oz, 28 g | 77 kcal |
| Mozzarella, NFS | 296 kcal | 1 oz, 28 g | 84 kcal |
| Provolone, reduced fat | 274 kcal | 1 oz, 28 g | 78 kcal |
| Muenster, reduced fat | 271 kcal | 1 oz, 28 g | 77 kcal |
Sodium is deliberately absent from this table: the USDA rows for those three cheeses do not carry a sodium figure, and comparing feta's 1,034 mg against a blank is worse than not comparing at all.
Our take: for calories, feta wins this group only barely. It ties reduced-fat Muenster at 77 per ounce and beats regular mozzarella by seven, which is not enough to change any meal. Where the choice actually matters is protein and salt in the other direction: feta has the least protein of the four at 19.71 g per 100 g against 23.7 g for mozzarella and 24.7 g for both reduced-fat cheeses. If you are eating cheese for satiety per calorie, the reduced-fat provolone and Muenster are the better buy, at 24.7 g of protein per 100 g for about the same calories. If you are eating it for flavor per gram, feta wins by a mile, because 17 g of it, one cubic inch at 46 calories, tastes like more cheese than 17 g of anything mild.
Most popular feta cheese brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Dodoni Feta Cheese | 250 cal |
| Lidl Fresh Feta Cheese | 179 cal |
| Dodoni Feta Cheese in Brine | 250 cal |
| Dodoni Crumbled Feta Cheese | 300 cal |
| Athenos Traditional Feta Chunk | 250 cal |
| Athenos Traditional Crumbled Feta | 250 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Feta cheese FAQs
How many calories are in 1 oz of feta cheese?
An ounce of feta is 77 calories, from the USDA figure of 273 calories per 100 g. That ounce also brings 5.6 g of protein, 5.4 g of fat and 293 mg of sodium. It is the lowest-calorie ounce in the comparison table above, tied with reduced-fat Muenster at the same 77.
How many calories in 1/4 cup of crumbled feta?
A quarter cup of crumbles weighs 37.5 g and costs 102 calories. That is our own arithmetic scaled down from the USDA 150 g cup, not a separate USDA serving. It also carries 7.4 g of protein, 4.2 g of saturated fat and 388 mg of sodium, which is 17% of the daily limit.
How much protein is in feta cheese?
Feta has 19.71 g of protein per 100 g, so an ounce gives 5.6 g, 11% of the daily value. A quarter cup of crumbles is 7.4 g and a full cup is 29.6 g. That is decent but not top of the class: mozzarella and reduced-fat provolone both run higher per 100 g.
Is feta cheese high in sodium?
Yes. Feta carries 1,034 mg of sodium per 100 g, so one ounce is 293 mg, 13% of the 2,300 mg daily value. Half a cup of crumbles reaches 776 mg, 34% of a day, and a full cup is 1,551 mg, 67%. The brine is the point of the cheese and also its cost.
Is feta cheese lower in calories than mozzarella?
Slightly. Feta is 273 calories per 100 g against 296 for USDA's plain mozzarella, so an ounce is 77 versus 84. That seven-calorie gap will not decide a meal. Mozzarella returns more protein, 23.7 g per 100 g against feta's 19.71 g, which matters more than the calorie difference.
How many calories in baked feta?
USDA does not publish a record for baked feta, so the honest number is the cheese itself: a 200 g block is 546 calories, our arithmetic from the 273 per 100 g figure. Baking drives off a little water but adds nothing, so any oil you pour over the block is extra on top of that.
Does feta cheese have carbs or sugar?
Barely. Feta has 5.58 g of carbohydrate and 1.63 g of total sugars per 100 g, which is 1.6 g and 0.5 g in an ounce, about 1% of the daily value for carbs. There is no fiber at all. USDA does not publish an added sugars figure for this record.
Is feta cheese good for weight loss?
It can work well, because 77 calories buys a lot of flavor and 5.6 g of protein. The risk is volume, not the food: a cup of crumbles is 410 calories. If you weigh out an ounce or two and let the sharpness carry the plate, feta is one of the cheaper cheeses per bite.
Similar foods
- Maple Syrup — 216 cal for 1/4 cup
- Wonton wrapper — 23 cal per wonton wrapper
- Cheeseburger — 488 cal per cheeseburger
- Honey — 64 cal per tablespoon
- Condensed Milk — 122 cal per 2 tbsp
- Mac And Cheese — 513 cal per cup
Count it without the math
Point the camera at the salad and BodyPal counts the feta on top of it, crumbles and all.
