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[N]extrient

Cheese Feta

SR Legacy·Comprehensive Reference Data

Cheese, feta

Dairy and Egg Products

A 100g serving covers 70% of the daily recommended Vitamin B12, making Cheese Feta one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (14.2g), fat (21.5g), and carbohydrates (3.9g) per 100g. Cheese Feta packs 265 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 1139mg per 100g (50% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Cheese Feta delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories265KCAL
Protein14.2G
Fat21.5G
Carbs3.9G
Fiber0G

Calorie Distribution

266kcal
  • Protein21%14.2 g
  • Fat73%21.5 g
  • Carbs6%3.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water55.2G
Energy265KCAL
Protein14.2G
Total lipid (fat)21.5G
Carbohydrate, by difference3.9G
Fiber, total dietary0G
Total Sugars0G
Cholesterol89.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.15MG
Riboflavin0.84MG
Niacin0.99MG
Vitamin B-60.42MG
Folate, total32.0UG
Vitamin B-121.7UG
Vitamin A, RAE125UG
Vitamin E (alpha-tocopherol)0.18MG
Vitamin D (D2 + D3)0.40UG
Vitamin K (phylloquinone)1.8UG
Calcium, Ca493MG
Iron, Fe0.65MG
Magnesium, Mg19.0MG
Phosphorus, P337MG
Potassium, K62.0MG
Sodium, Na1139MG
Zinc, Zn2.9MG
Copper, Cu0.03MG
Manganese, Mn0.03MG
Selenium, Se15.0UG
Energy1107kJ
Ash5.2G
Pantothenic acid0.97MG
Folic acid0UG
Folate, food32.0UG
Folate, DFE32.0UG
Choline, total15.4MG
Vitamin B-12, added0UG
Retinol125UG
Carotene, beta3.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU422IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units16.0IU
Vitamin D3 (cholecalciferol)0.40UG
Fatty acids, total saturated13.3G
SFA 4:00.71G
SFA 6:00.53G
SFA 8:00.50G
SFA 10:01.8G
SFA 12:01.1G
SFA 14:02.5G
SFA 16:04.7G
SFA 18:01.4G
Fatty acids, total monounsaturated4.6G
MUFA 16:10.39G
MUFA 18:14.0G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.59G
PUFA 18:20.33G
PUFA 18:30.27G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.20G
Threonine0.64G
Isoleucine0.80G
Leucine1.4G
Lysine1.2G
Methionine0.37G
Cystine0.08G
Phenylalanine0.68G
Tyrosine0.67G
Valine1.1G
Arginine0.47G
Histidine0.40G
Alanine0.64G
Aspartic acid0.78G
Glutamic acid2.4G
Glycine0.10G
Proline1.4G
Serine1.2G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cubic inch (17g)452.4g3.7g0.7g
oz (28.35g)754g6.1g1.1g
wedge (1.33 oz) (38g)1015.4g8.2g1.5g
cup, crumbled (150g)39821.3g32.2g5.8g

Scaled from Cheese Feta's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cheese Feta is a excellent source of Sodium (50% DV) — see top foods ranked by Sodium
  • Cheese Feta is a excellent source of Calcium (38% DV) — see top foods ranked by Calcium
  • Cheese Feta is a excellent source of Protein (28% DV) — see top foods ranked by Protein
  • Cheese Feta is a excellent source of Zinc (26% DV) — see top foods ranked by Zinc

Dietary Considerations

  • At 1139mg of sodium per 100g, Cheese Feta should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 3% (#248 of 8,262)
  • Sodium: top 3% (#248 of 8,262)
  • Vitamin D: top 11% (#909 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories265
% Daily Value*
Total Fat 21.5G28%
Cholesterol 89.0MG30%
Sodium 1139MG50%
Total Carbohydrate 3.9G1%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 14.2G28%
Vitamin D 0.40UG2%
Calcium 493MG38%
Iron 0.65MG4%
Potassium 62.0MG1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173420.

View on USDA FoodData Central →