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Nutritional Information of Feta

Are you interested in making delicious and super beneficial cheese a part of your daily diet? You landed at the right place then; we are talking about the feta cheese. This cheese adds an amazing flavor to your salads, sandwiches, or other meals and provides your body with multiple nutrients like proteins, carbohydrates, selenium, vitamins, and much more. Let us unwind more about this cheese in this post.

What is the Nutritional Composition of Feta?

The nutritional composition of feta cheese is mentioned below:


  • Sodium: 1710 mg 
  • Sugars: 0 g
  • Fiber: 0 g
  • Protein: 21.3 g
  • Fats: 32.3 g
  • Carbs: 5.8 g
  • Calcium: 740 mg


Below is an explanation of how many nutrients are present in the feta cheese and how they support your body.



Feta is a great option if you’re looking for something that’s low in carbs. As a result, there is very little sugar or fiber in this product. Additionally, the sugar content of feta might be advantageous for those trying to adhere to a certain diet.



Feta cheese contains around half of its content in saturated fats. The salt and fat level of feta cheese might vary depending on production. However, any feta cheese has a significant percentage of saturated fat.


It is always best to eat a moderate amount of saturated fats. Substitute saturated fats with unsaturated fats as much as you can. There is a complicated association between dairy products and cardiovascular disease risk, especially in full-fat products, so avoid them because of their complex biochemistry.



A single portion of feta cheese has 21.3 grams of protein overall. The intake of feta cheese may contribute 43 percent of your daily need for protein, making it an excellent source of this essential nutrient.


The utilization of animal rennet contributes to the elevation of the protein content of feta cheese. Vegans are not permitted to consume feta cheese since it is produced using animal rennet, extracted from a cow’s stomach.


Vitamins and Minerals

In addition to calcium and vitamin B12, feta cheese is a natural energy source. Vitamin B6 and phosphorus are also present in this delicious cheese. Vitamin A, iron, magnesium, potassium, and vitamin D are also in low concentrations in this food.

Health Benefits of Feta

Let us now head towards the benefits of feta cheese on different organs and systems of our bodies.

● Supports Bone Health

It is a well-known fact that milk and other dairy products positively affect bone health. Calcium and protein are two necessary nutrients, and maintaining healthy bones depends on getting enough of them in your diet. Because it has protein and calcium, feta cheese is considered good food for growing bones. You can protect yourself against broken bones and osteoporosis, which is especially helpful for older people.


●Helps with Weight Management

Many individuals don’t consider cheese a weight-loss aid when they think of cheese. There is some evidence that calcium can assist in maintaining or even lower body weight by consuming cheeses like feta cheese. According to studies on this concern, calcium consumption has been linked to weight reduction. It is still unclear how it works; therefore, additional investigation is needed

● Prevents Cardiometabolic Disease

Consumption of dairy products, despite their high saturated fat content, may protect against life-threatening cardiovascular and metabolic disorders (CMDs). Many diseases can be helped by the nutrients included in dairy products, including insulin resistance, hypertension, and obesity. Consequently, feta cheese consumption can lower the risk of cardiovascular disease and diabetes.

●Helps with Weight Management

Vitamins D, A, K, and E, which are fat-soluble, must be absorbed by the body by consuming feta cheese. A lack of fat in your diet might put you at risk for a shortage of fat-soluble vitamins, such as vitamin D, which is a critical element of good health.

Nutrition Facts

Calorie information (Per 100g ) . .
Nutritional components Amount in grams Amount in % DV
Protein 14 g
Total Fat 21 g 32%
Saturated fat 15 g 0%
Calcium 49%
Iron 3%
Total Carbohydrates 4.1 g 1%
Sugars 0%
Potassium 62 mg 1%

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