Feta Cheese Calories: Nutrition per 30 g, Sodium and Health Facts

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A 30 g portion of plain feta has about 80 calories, 4.3g protein, 6.5g fat and 342 mg sodium (USDA 'Cheese, feta', 265 kcal per 100 g). It is low in carbs and high in salt, so the brine matters more than the calories.

Quick Nutrition Facts

Per 1 portion (30 g), plain feta

Nutrient	Amount
Calories	80 kcal
Protein	4.3g
Carbohydrates	1.2g
Fiber	0g
Sugars	1.2g
Fat	6.5g
Sodium	342 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Feta is a flavour-heavy cheese, which works in your favour: 30 g is enough to season a whole salad, and that is only about 80 kcal. The number to watch is sodium. 100 g of feta carries about 1,140 mg, roughly half the daily limit of 2,300 mg, and feta is often eaten in 50 to 100 g handfuls. Rinsing the block under water for a few seconds and patting it dry removes some surface brine. It has almost no carbohydrate, so it is easy on blood sugar, and the 4 g protein per portion helps a salad keep you full.

Myth Busters

MYTH #1: Feta is a low-fat cheese.

TRUTH: Feta has about 21.5g fat per 100 g, 6.5g per 30 g portion. It is lighter than cheddar (about 33g per 100 g) but is not a low-fat food. Reduced-fat versions exist and are labelled. USDA FoodData Central: Cheese, feta (SR Legacy 173420)

MYTH #2: Feta is low in sodium because it is soft.

TRUTH: Feta is cured in brine and averages about 1,140 mg sodium per 100 g, about 342 mg in 30 g. A 100 g serving covers roughly half the 2,300 mg daily limit. USDA FoodData Central: Cheese, feta (SR Legacy 173420); American Heart Association: How much sodium should I eat per day?

MYTH #3: Feta is unsafe in pregnancy.

TRUTH: Pasteurised feta is considered safe. The risk is unpasteurised soft cheese, which can carry Listeria. Check the label for 'made with pasteurised milk'. CDC: Listeria prevention, soft cheeses and pregnancy

MYTH #4: All feta is Greek.

TRUTH: Only feta made in specified regions of Greece from sheep's milk, or sheep and up to 30% goat's milk, holds the EU protected designation. Cow's milk 'feta-style' cheese from other countries is common and differs in taste and fat. European Commission: Geographical indications and quality schemes

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 80 kcal per 30 g and strong flavour, so a small amount seasons a dish. Easy to over-portion. USDA FoodData Central: Cheese, feta (SR Legacy 173420)
Muscle Gain		4.3g protein per 30 g is modest. Useful as a topping, not a main protein source. USDA FoodData Central: Cheese, feta (SR Legacy 173420)
Diabetes Management		About 1g carbohydrate per portion, with protein and fat that slow the meal's glucose rise. USDA FoodData Central: Cheese, feta (SR Legacy 173420)
Heart Health		About 342 mg sodium and 4g saturated fat per 30 g. Fine in small amounts, hard to keep small. American Heart Association: How much sodium should I eat per day?; WHO: Salt reduction fact sheet; USDA FoodData Central: Cheese, feta (SR Legacy 173420)

PERSONALIZED NUTRITION

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Blood Sugar Response to Feta Cheese

Feta has about 1g of carbohydrate per 30 g, so it barely moves blood sugar on its own. In a salad with vegetables and olive oil, the curve stays nearly flat. Pairing it with pita, bread or watermelon raises the response, and the bread is the cause. USDA FoodData Central: Cheese, feta (SR Legacy 173420)

Estimated Blood Sugar Response (30 g feta alone)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Use 30 g as a topping and let vegetables make up most of the bowl.
Skip or halve the pita if you are watching glucose, or choose a whole grain one.
Rinse brined feta briefly to cut sodium.
Add a source of fiber such as cucumber, tomato or chickpeas.

Cultural Significance

Feta is the best known cheese of Greece, where people eat about 12 kg per person a year by most estimates and serve it with tomato, olive oil and oregano as a table staple. The name comes from the Italian 'fetta', slice. Since 2002 the EU has protected 'feta' as a designation of origin for Greek sheep and goat's milk cheese. It is also central in Balkan and Turkish cuisine, in dishes such as spanakopita, horiatiki salad and baked feta pasta.

Compare & Substitute

Feta Cheese vs Similar Foods

Nutrient	Cottage cheese, low-fat (30 g)	Fresh goat cheese (30 g)	Part-skim mozzarella (30 g)	Ricotta, part-skim (30 g)
Calories	22 kcal	75 kcal	72 kcal	43 kcal
Protein	3.4g	5g	6.9g	3.4g
Carbohydrates	0.9g	0.3g	0.8g	1.5g
Fat	0.3g	6g	4.5g	2.9g

Frequently Asked Questions

How many calories are in feta cheese?

Plain feta has about 265 kcal per 100 g, which is about 80 kcal in a 30 g portion and about 74 kcal in a 1 oz (28 g) serving. Reduced-fat versions have fewer.

Is feta cheese high in sodium?

Yes. USDA lists about 1,140 mg per 100 g, around 342 mg per 30 g. The daily limit is 2,300 mg, so a generous 100 g serving uses about half of it.

Is feta cheese healthy?

In small portions, yes: it is high in flavour, low in carbs and provides protein and calcium. Salt and saturated fat are the limits, so keep it to about 30 g.