Cheese, feta
FDC 173420cup, crumbled (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 23 · -12 vs Dairy & eggs medianFeta earns 23 of 100 on the Nutrient Density Score, a Low band showing that ranks it 46th of 60 in Dairy & eggs, but its calcium reading of 38% DV and protein at 28% DV keep it from being a nutritional afterthought, with vitamin A adding a smaller 14% DV on top.
This brined, crumbly cheese is at its best scattered over salads, folded into a spanakopita filling, or paired with olives and tomatoes, where a small handful goes a long way. The tradeoff is sodium at 1,140 mg per 100 g and saturated fat at 13.3 g per 100 g, both worth measuring rather than eyeballing; Cheese, brie is a milder option in the same category if you're comparing scores.
See how this score is calculated, build a plate around cheese, feta, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 265 kcal | 13% |
| Total fat | 22 g | 28% |
| Saturated fat | 13 g | 67% |
| Cholesterol | 89 mg | 30% |
| Sodium | 1140 mg | 50% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 28% |
| Potassium | 62 mg | 1% |
| Calcium | 493 mg | 38% |
| Iron | 0.65 mg | 4% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 125 µg | 14% |
| Vitamin E | 0.18 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 398 kcal | 20% |
| Total fat | 32 g | 41% |
| Saturated fat | 20 g | 100% |
| Cholesterol | 134 mg | 45% |
| Sodium | 1710 mg | 74% |
| Carbohydrate | 5.8 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 43% |
| Potassium | 93 mg | 2% |
| Calcium | 740 mg | 57% |
| Iron | 0.98 mg | 5% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 188 µg | 21% |
| Vitamin E | 0.27 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173420Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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In the kitchen and how to use it
Feta is a brined sheep's or goat's milk cheese with a crumbly, dense texture and a sharp, tangy flavor that comes from curing in salty whey. It is rarely melted; instead it is crumbled over Greek salads with cucumber, tomato and olives, folded into spanakopita and other phyllo pastries, baked whole with olive oil and herbs, or whisked into yogurt-based dips. Its saltiness means a little goes a long way, so it is often used as a finishing garnish rather than a main component.
Buy feta stored in its brine rather than pre-crumbled and dry, since the brine keeps the texture moist and slows spoilage once opened; keep the block submerged in liquid in a sealed container in the fridge for the longest shelf life. A cup of crumbled feta runs 265 calories and supplies 14.2 grams of protein alongside 38% DV calcium, making it a useful way to add both protein and calcium to a salad or vegetable bake without needing a large portion. Its sodium content is high at 1140 mg per 100 g, so it pairs well with unsalted vegetables and grains that can absorb its brininess.
Frequently asked questions about cheese, feta
How many calories are in feta cheese?
A cup of crumbled feta (150 g) has 265 calories.
Is feta a good source of calcium?
Yes, feta supplies about 38% of the Daily Value for calcium per 100 g, along with 14.2 grams of protein.
How should feta be stored?
Keep feta submerged in its brine in a sealed container in the refrigerator; this keeps it moist and helps it last longer once opened.