Dairy And Eggs • Deep Nutrition Analytics
Cheese, feta
As a recognized dairy and eggs, Cheese, feta delivers 265 calories per 100g, with energy primarily anchored by fat (21.5g) to support daily activity. On the micronutrient spectrum, it provides a strong 70% DV of Vitamin B12 (1.69 µg) per 100g. While caloric density is concentrated at 2.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 14.2 g
- Carbohydrates
- 3.9 g
- Fat
- 21.5 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Cheese, feta is an energy-rich food packing 21.5g of total lipids (73% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 1.7 µg of Vitamin B12 (70% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Bone Density Support
Supplies 493 mg of calcium (38% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0 g |
| Total lipid (fat) | 21.5 g |
| Carbohydrate, by difference | 3.9 g |
| Energy | 265 kcal |
| Energy | 1110 kJ |
| Protein | 14.2 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.7 µg |
| Sodium | 1140 mg |
| Calcium | 493 mg |
| Phosphorus | 337 mg |
| Selenium | 15 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K (phylloquinone) | 1.8 µg |
| Vitamin D (D2 + D3), International Units | 16 IU |
| Vitamin D3 (cholecalciferol) | 0.4 µg |
| Vitamin D (D2 + D3) | 0.4 µg |
| Vitamin A, IU | 422 IU |
| Vitamin A, RAE | 125 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin B-12 | 1.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 1140 mg |
| Calcium, Ca | 493 mg |
| Potassium, K | 62 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 337 mg |
| Selenium, Se | 15 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 3 µg |
| Choline, total | 15.4 mg |
| Folate, DFE | 32 µg |
| Folate, food | 32 µg |
| Retinol | 125 µg |
| SFA 4:0 | 0.7 g |
| SFA 6:0 | 0.5 g |
| SFA 10:0 | 1.8 g |
| SFA 16:0 | 4.8 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total saturated | 13.3 g |
| SFA 8:0 | 0.5 g |
| SFA 12:0 | 1.1 g |
| SFA 14:0 | 2.5 g |
| Water | 55.2 g |
| Niacin | 1 mg |
| Pantothenic acid | 1 mg |
| Isoleucine | 0.8 g |
| Leucine | 1.4 g |
| Lysine | 1.2 g |
| Cystine | 0.1 g |
| Valine | 1.1 g |
| Arginine | 0.5 g |
| Histidine | 0.4 g |
| Aspartic acid | 0.8 g |
| Serine | 1.2 g |
| MUFA 18:1 | 4 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.3 g |
| Fatty acids, total monounsaturated | 4.6 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Cholesterol | 89 mg |
| MUFA 16:1 | 0.4 g |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.7 g |
| Alanine | 0.6 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.1 g |
| Proline | 1.4 g |
| Ash | 5.2 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.8 mg |
| Folate, total | 32 µg |
Common serving sizes
- cup, crumbled150 g
- oz28 g
- cubic inch17 g
- wedge (1.33 oz)38 g
Compare Cheese, feta with Category Peers
Cheese, feta vs Cheese, goat, soft type
Compared to Cheese, goat, soft type, Cheese, feta has 23% less protein and 0% higher calories per 100g.
Cheese, feta vs Cheese, parmesan, dry grated, reduced fat
Compared to Cheese, parmesan, dry grated, reduced fat, Cheese, feta has 29% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Cheese, feta?
A standard 100-gram serving of Cheese, feta contains 265 calories (1109 kJ), alongside 14.2g of protein, 3.9g of carbohydrates, and 21.5g of fat.
In common serving sizes:- 150g (cup, crumbled): ~398 kcal
- 28g (oz): ~75 kcal
- 17g (cubic inch): ~45 kcal
Is Cheese, feta suitable for a keto or low-carb diet?
Yes, in moderation. Cheese, feta contains 3.9g of net carbs per 100g (3.9g carbs minus 0g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Cheese, feta?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cheese, feta are:
- Vitamin B12: 1.69 µg (70% of your daily value)
- Sodium: 1140 mg (50% of your daily value)
- Calcium: 493 mg (38% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 173420).