How many calories are in a square of feta?

December 31, 2025 •

4 min read

According to the USDA, a standard 1-ounce (28-gram) serving of feta cheese contains approximately 75 calories. The specific calorie count for a 'square' of feta, however, depends entirely on its size, with the 1-ounce serving often corresponding to a typical cube or wedge.

Quick Summary

The calories in a square of feta typically range from 70 to 80 for a standard 1-ounce (28-gram) serving, but this varies significantly based on its actual size and the milk used. Key nutrients include protein, calcium, and probiotics, though it is also high in sodium.

Key Points

Standard Calorie Count: A standard 1-ounce (28-gram) serving of feta contains about 75 calories.
'Square' Size Varies: The term 'square' is not a standard measurement, so the calorie count can differ significantly based on the portion size.
Lower Calorie Option: Feta is generally lower in calories than hard cheeses like cheddar and parmesan.
High in Sodium: Feta has a high sodium content from the brining process, which should be considered for those with dietary restrictions.
Nutrient-Dense: Feta provides good amounts of protein, calcium, and beneficial probiotics.
Rinse to Reduce Sodium: Soaking or rinsing feta in water can help decrease its sodium content.
Dietary Considerations: The calorie and nutritional value can vary based on the type of milk (sheep, goat, or cow) used.

Decoding the 'Square' of Feta: Calories Explained

Determining the exact calorie count for a 'square' of feta is not a simple matter, as the term is not a standardized unit of measurement. The calorie content is directly tied to the weight and composition of the cheese. Feta's nutritional values are typically measured in ounces or grams, and a square could represent anything from a small garnish to a large, generous portion. The standard serving size for feta is 1 ounce, which provides a reliable starting point for calorie estimation. This portion generally contains between 70 and 80 calories, with 75 calories being a common average.

The Standard 1-Ounce (28g) Serving

For most branded feta and USDA data, the 1-ounce serving is the gold standard for nutritional information. A typical 1-ounce portion of full-fat feta provides around 75 calories, along with important macronutrients.

Key nutritional components of a standard 1-ounce serving:

Calories: ~75 kcal
Protein: ~4 grams
Fat: ~6 grams
Carbohydrates: ~1 gram

This makes feta a moderately low-calorie cheese compared to many aged, hard cheeses. For example, an ounce of cheddar can contain over 110 calories.

Why 'Square' is a Subjective Measure

Because the size of a 'square' can vary dramatically, so can its calorie content. A small cube used in a salad might be just 10 grams, containing only about 26 calories, while a larger, 1-inch cube could be a full 28-gram ounce with ~75 calories. This highlights the importance of using a food scale or measuring cups to accurately track your intake. The type of milk used also plays a role; traditional Greek feta from sheep's milk can have slightly different fat and calorie levels than versions made with cow's milk.

Factors Influencing Feta's Calorie Content

Several factors can cause variation in feta's caloric and nutritional profile:

Type of Milk: Feta can be made from sheep's milk, goat's milk, or a combination. Cow's milk is sometimes used in non-traditional recipes. This affects the fat content, which is the primary driver of calorie count.
Water Content: The moisture level of the cheese impacts its density. Feta in brine often maintains a higher water content, potentially affecting the final calorie density per gram.
Fat Percentage: Reduced-fat feta is available and will have a lower calorie count. A 1-ounce serving of reduced-fat feta may contain closer to 50 calories, for instance.
Added Ingredients: Some feta is sold with added herbs or olive oil. While plain feta contains very few carbs, oil will significantly increase the total calories and fat per serving.

Feta Compared to Other Cheeses

Here is a comparison of the approximate nutritional values for a 1-ounce (28g) serving of various popular cheeses. This table demonstrates where feta stands in terms of calories and fat content, making it a good reference for those monitoring their intake.


Cheese Type	Approximate Calories (per 1 oz/28g)	Approximate Fat (per 1 oz/28g)
Feta	75	6g
Cheddar	114	9.4g
Part-Skim Mozzarella	70	~4.5g
Goat Cheese	~75-80	~6-7g
Swiss Cheese	95	~7.8g
Cottage Cheese (1%)	~20	~0.5g

Enjoying Feta in a Healthy Diet

While feta is relatively low in calories compared to many aged cheeses, it is known for its high sodium content due to being stored in brine. The saltiness is a key flavor component, but it should be consumed in moderation, especially for those with high blood pressure. A simple technique to reduce the sodium is to rinse the cheese under cold water for a few minutes before serving.

As a versatile cheese, feta can be incorporated into countless dishes, from salads and pastas to soups and omelets. Its strong flavor means a little goes a long way, helping to manage portion sizes. The benefits of feta include its high levels of protein and calcium, which are crucial for bone health. It may also contain probiotics, which are beneficial for gut health.

Final Thoughts on Feta Calories

In conclusion, a typical 1-ounce (28-gram) serving of feta cheese, often equated with a standard square, contains approximately 75 calories, making it a lower-calorie option than many other cheeses. However, the actual calorie count of any given 'square' is variable and depends on its size and fat content. Understanding this difference is key for accurate nutritional tracking. While its high sodium level requires moderation, feta offers valuable protein, calcium, and probiotics, making it a healthy and flavorful addition to your diet when consumed mindfully. For those managing sodium or fat intake, opting for a reduced-fat version or simply rinsing the cheese can help you enjoy this Mediterranean staple without guilt.

For more information on the health benefits and risks of feta, a trusted resource is WebMD: Is Feta Cheese Good for Your Health?.

Frequently Asked Questions

A standard serving size for feta cheese is 1 ounce, which is equivalent to approximately 28 grams.

Since a tablespoon is a smaller volume than an ounce, it will have fewer calories. One tablespoon of crumbled feta contains approximately 30-40 calories, depending on the brand and fat content.

Compared to many other cheeses, feta is considered lower in fat, with about 6 grams per ounce. Lower-fat versions are also available.

Yes, you can easily reduce the sodium content by rinsing the feta under cold water for a few minutes before serving.

Yes, feta made from sheep's milk or a sheep/goat milk mixture can have a slightly higher fat content, which can increase the calorie count compared to cow's milk versions.

Feta is a nutritious cheese rich in protein, calcium, and probiotics. It can be a healthy addition to a balanced diet, but its high sodium content means it should be consumed in moderation.

Feta and mozzarella have similar calorie counts per ounce. Part-skim mozzarella is slightly lower, with about 70 calories per ounce, while feta is typically around 75 calories per ounce.