How many calories are in 1/4 of a cup of feta cheese?

November 16, 2025 •

3 min read

A 1/4 cup of crumbled feta cheese contains approximately 70–99 calories, a figure that varies slightly depending on the brand and fat content. Knowing precisely how many calories are in 1/4 of a cup of feta cheese can help you manage your nutritional intake, especially when incorporating this flavorful Greek cheese into your diet.

Quick Summary

This guide provides a detailed look at the calorie content and nutritional information for a quarter-cup serving of feta cheese. Explore the factors that influence the total count and understand feta's place in a balanced diet.

Key Points

Calorie Range: A 1/4 cup of crumbled feta cheese generally contains 70–99 calories, but can be as low as 50 kcal for reduced-fat varieties.
Impact of Fat Content: The calorie count is most affected by whether the feta is full-fat or reduced-fat, with the latter being significantly lower in calories.
Significant Sodium: Feta is relatively high in sodium; a 1/4 cup serving can contain over 300 milligrams, so portion control and moderation are key.
Nutrient-Dense: Despite its fat and sodium, feta is a good source of protein and calcium, supporting bone health.
Brand Variation: Different brands and milk sources (sheep's vs. cow's) can result in slight variations in the calorie count and nutritional profile.
Soaking Reduces Sodium: For those concerned about sodium intake, soaking feta in water before use can help reduce its high sodium content.

The Calorie Breakdown for 1/4 Cup of Feta Cheese

The exact number of calories in 1/4 of a cup of feta cheese depends primarily on whether it is a full-fat or reduced-fat version, as well as the brand. Most nutrition sources and specific brand labels indicate a range of 70 to 99 calories for a 1/4 cup of crumbled feta. A serving of crumbled feta that size typically weighs around 38 grams (g). This variability is important to note if you are tracking your caloric intake precisely. For instance, a reduced-fat version, like the Culinary Circle brand, lists only 50 calories per 1/4 cup, while a generic crumbled feta may be higher. Therefore, always checking the specific product's nutrition label is the most accurate approach.

Full Nutritional Profile for a Typical 1/4 Cup Feta Serving

Beyond just calories, a standard 1/4 cup serving of crumbled feta (approx. 38g) offers a variety of macronutrients and micronutrients that contribute to a healthy diet. While the exact values can vary, here is a representative breakdown based on nutritional data:

Fat: Around 6 grams (g), with roughly 4 grams (g) of that being saturated fat.
Protein: Approximately 4 to 5 grams (g).
Carbohydrates: Typically very low, around 1 to 2 grams (g).
Sodium: The sodium content is a significant factor, with a 1/4 cup serving containing between 300 and 420 milligrams (mg).
Calcium: A great source of calcium, providing around 11–13% of the Daily Value (DV).
Other Nutrients: Feta also offers other vitamins and minerals, including phosphorus, selenium, and B vitamins.

Factors Influencing Feta Cheese Calories

Several factors can cause the calorie count of feta cheese to fluctuate. Being aware of these can help you make more informed dietary choices.

Fat Content: This is the most significant determinant. Full-fat feta cheese is higher in calories because fat contains more calories per gram than protein or carbohydrates. Opting for a reduced-fat variety is a simple way to decrease the calorie count for the same serving size.
Milk Source: Authentic Greek feta is made from sheep's milk or a combination of sheep's and goat's milk. Some versions, especially those produced outside of Greece, use cow's milk. The milk source can slightly alter the fat content and, consequently, the calories per serving.
Form (Crumbled vs. Block): A 1/4 cup measurement for crumbled feta is less dense than a 1/4 cup of a solid block. Therefore, crumbled feta will have fewer calories by weight than the same volume of block feta. This article focuses on the more common crumbled measurement, but it's important to know the difference.

Comparison of Feta Cheese Varieties

To illustrate the calorie differences, here is a comparison table of two common types of feta cheese based on a 1/4 cup serving size.


Attribute	Standard Crumbled Feta	Reduced-Fat Crumbled Feta
Approximate Calories	80–99 kcal	50 kcal
Fat	Approx. 6–8 g	Approx. 2–3 g
Protein	Approx. 4–5 g	Approx. 5–6 g
Sodium	Approx. 300–420 mg	Approx. 300–350 mg
Calcium	Good source (11–13% DV)	Good source (check label)

Incorporating Feta into a Balanced Diet

Despite being relatively low in calories compared to some other cheeses, feta should be consumed in moderation due to its high sodium and saturated fat content. However, it offers great nutritional benefits, including being a good source of protein and calcium. Here are some practical tips for enjoying feta mindfully:

Portion Control: Measure out your 1/4 cup serving to stay within your calorie goals. Its strong flavor means a little goes a long way.
Soak to Reduce Sodium: To cut down on the high sodium content, you can soak feta in water for a few minutes before using it.
Pair with Vegetables: The Mediterranean-style pairing of feta with fresh tomatoes, cucumbers, and lettuce adds flavor without excessive calories. This is a classic, healthy application.
Cooking with Feta: Use feta in omelets, wraps, or stuffed vegetables. The tangy taste can enhance dishes and allow you to use less salt overall.
Probiotic Benefits: As a fermented food, feta contains probiotics that can support gut health.

Conclusion

In summary, the calorie count for 1/4 of a cup of feta cheese is typically between 70 and 99 calories, with reduced-fat versions being lower. The final number is influenced by the specific brand, milk source, and fat content, making it essential to check the nutritional label. By being mindful of portion sizes and choosing reduced-fat options, you can easily incorporate the delicious, tangy flavor of feta into your diet while keeping your calorie and sodium intake in check.

For more information on the health benefits and risks of various cheeses, see Healthline's guide on the healthiest cheeses.

Frequently Asked Questions

Yes, in moderation. Feta is a good source of calcium and protein, and contains probiotics that can support gut health. However, it is also high in saturated fat and sodium, so it should be consumed as part of a balanced diet.

Generally, nutrition labels that specify '1/4 cup' refer to crumbled feta, as it is a common way to use and measure it. A 1/4 cup of block feta would be denser and therefore have more calories.

You can reduce the high sodium content of feta by soaking it in fresh, cold water for a few minutes before eating or adding it to a dish.

Reduced-fat feta contains fewer calories per serving, making it a better choice if you are monitoring your caloric intake for weight loss. However, it may still contain similar amounts of sodium, so moderation is still important.

Feta is typically lower in calories than whole-milk mozzarella. For example, a 1-ounce serving of feta has about 75 calories, while the same amount of whole-milk mozzarella contains around 85 calories.

CLA is a fatty acid found in feta cheese that has been associated with a potential reduction in body fat in experimental studies. However, the results are inconsistent and more research is needed.

While feta is made from milk, some people with lactose intolerance can tolerate it better than other cheeses because of the fermentation process. It is best to test a small amount to see how your body reacts, or opt for specific lactose-free alternatives.

You can use feta to add flavor to salads, sprinkle it over roasted vegetables, or mix it into a low-calorie dip with Greek yogurt. Its strong flavor means you don't need much to get a big taste impact.