How Many Calories Are in Feta Cheese?

January 5, 2026 •

3 min read

A single one-ounce (28-gram) serving of feta cheese contains approximately 75 to 76 calories. Known for its tangy, salty flavor, this popular Greek cheese is a delicious addition to salads, pizzas, and other Mediterranean dishes, and its calorie count is relatively low compared to many other aged cheeses.

Quick Summary

An overview of feta's caloric and nutritional content, detailing its low-calorie status relative to other cheeses while highlighting its valuable nutrients and potential health considerations.

Key Points

Moderate Calorie Count: An average 1-ounce serving of feta cheese contains about 75 calories, making it a flavorful, lower-calorie cheese option.
Nutrient-Dense: Feta provides valuable protein, calcium, and beneficial probiotics that support bone health and a healthy gut.
Flavorful Addition: Its strong, salty taste means a small amount can add significant flavor to meals, helping to prevent overconsumption.
Sodium Management: Feta is high in sodium due to its brining process; rinsing it with water before use can help reduce its saltiness.
Versatile Ingredient: Feta can be easily incorporated into salads, dips, and baked dishes to enhance flavor without adding excessive calories.
Variations Exist: Calorie and fat content can vary depending on whether the feta is regular or reduced-fat, and the milk (sheep or goat) used to make it.

Feta's Caloric Breakdown

Feta's specific calorie count depends on the milk used and its moisture content, but a one-ounce serving typically contains around 75 calories. This portion size also offers a significant amount of protein and healthy fats. Its intense, tangy flavor means a little goes a long way, helping you add flavor to dishes without accumulating excessive calories. The cheese's primary ingredients, sheep's milk or a mix of sheep and goat's milk, influence its overall nutritional composition.

Full Nutritional Profile Per Ounce

In addition to its calorie content, a 1-ounce (28-gram) serving of feta provides several key nutrients:

Fat: Around 6 grams (including saturated fat)
Protein: Approximately 4 grams
Carbohydrates: Roughly 1 gram
Calcium: About 11-14% of the Daily Value (DV)
Sodium: Around 260-350 milligrams
Vitamins: Good sources of Vitamin B12 and Vitamin A
Minerals: Includes phosphorus, zinc, and selenium

While feta is a nutrient-dense food, it is important to be mindful of its higher sodium and saturated fat levels compared to some other cheeses. However, eating it in moderation can still be part of a balanced and healthy diet.

Feta's Place in a Low-Calorie Diet

For those watching their calorie intake, feta is an excellent choice. Its bold flavor profile can replace higher-calorie sauces or dressings. The high protein and fat content also help promote a feeling of fullness, which can reduce overall food consumption. Because a small amount delivers a powerful flavor punch, it's easy to use it sparingly while still enjoying its taste. Reduced-fat versions are also widely available for those looking to decrease calorie and fat intake even further.

Low-Calorie Ways to Enjoy Feta

Here are some simple, low-calorie serving suggestions:

Sprinkled on Salads: A small crumble adds a savory kick to a garden salad with fresh vegetables and a light vinaigrette.
Baked with Vegetables: Bake a block of feta with tomatoes and herbs for a warm, delicious, and low-calorie Mediterranean-inspired dish.
Whipped Dip: Blend feta with a little Greek yogurt and herbs for a creamy, lower-calorie dip for raw vegetables.
Topping for Roasted Meats: Sprinkle on top of grilled chicken or fish for extra flavor without adding heavy sauces.

Feta vs. Other Cheeses: A Calorie Comparison

When compared to other common cheeses, feta often holds its own as a relatively low-calorie option, primarily due to its higher water content. Here's how it stacks up against other popular varieties:


Cheese Type	Calories per 1 oz (approx. 28g)	Fat per 1 oz	Saturated Fat per 1 oz
Feta	75 kcal	6 g	4.2 g
Cheddar	110-115 kcal	9 g	6 g
Parmesan	122 kcal	8 g	5 g
Mozzarella (Whole Milk)	85 kcal	6 g	4 g
Swiss	100-110 kcal	8 g	5 g
Cottage Cheese (2% fat)	~20 kcal	<1 g	<1 g

Note: Nutrition values can vary by brand and preparation.

Health Benefits Beyond Calories

Beyond its calorie count, feta cheese offers several health advantages. It is a good source of protein and calcium, supporting muscle growth and bone density. It also contains probiotics, which are beneficial bacteria that promote a healthy gut microbiome and can support immune system function. Additionally, some varieties of feta are made with conjugated linoleic acid (CLA), a fatty acid that may help reduce body fat and improve overall body composition.

A Note on Sodium Content

As a brined cheese, feta naturally has a higher sodium content. Excessive sodium intake can contribute to high blood pressure in some individuals. To reduce the sodium, you can rinse the feta with water before serving or soak it for a few minutes. As with any food, moderation is key to enjoying feta's many benefits while managing overall health.

Conclusion

In summary, the question of how many calories are in feta has a simple answer: around 75-76 calories per ounce. This positions it as a flavorful and relatively low-calorie alternative to many other cheeses, particularly for those managing their weight. With its rich profile of protein, calcium, and probiotics, feta can be a nutritious and delicious part of a balanced diet. Just remember to enjoy it in moderation due to its sodium content and consider reducing its saltiness by rinsing before consumption.

Frequently Asked Questions

Yes, compared to many other hard and aged cheeses like cheddar or Parmesan, feta is considered a relatively low-calorie cheese, averaging around 75 calories per ounce.

Low-fat feta is a healthier choice with fewer calories and less fat than regular feta, though it is still important to be mindful of its sodium content.

No, rinsing feta cheese with water does not alter its calorie count but can help reduce its sodium content, making it a healthier option for those managing blood pressure.

While feta is lower in fat than many other cheeses, a 1-ounce serving still contains saturated fat. As with any food, moderation is key for a balanced diet.

To include feta in a low-calorie meal, try crumbling it over a fresh vegetable salad, adding a small amount to scrambled eggs, or baking it with vegetables.

In addition to protein and fat, feta cheese contains significant amounts of calcium, phosphorus, selenium, zinc, and vitamins B12 and A.

While feta is a healthy cheese due to its lower calorie content, the 'healthiest' cheese depends on your dietary goals. Feta is a good source of probiotics and calcium, but its high sodium content means it should be consumed in moderation.