How many calories are in feta cheese sauce? A nutritional breakdown

December 31, 2025 •

4 min read

One tablespoon of a typical feta cheese dressing can contain approximately 60-80 calories, but the exact count varies dramatically based on its base ingredients. A sauce made with a creamy, high-fat component like mayonnaise will have a much higher caloric density than one using Greek yogurt or just olive oil.

Quick Summary

The calorie count of feta cheese sauce depends heavily on its recipe, with variations existing between versions made with mayonnaise, Greek yogurt, or olive oil. Understanding the core ingredients and their proportions is key to estimating the nutritional value and creating lighter alternatives for meal planning.

Key Points

Recipe Varies Calories: The calorie count of feta cheese sauce is not uniform and depends heavily on the recipe's specific ingredients.
Base Ingredient Impact: Sauces made with non-fat Greek yogurt are significantly lower in calories than those using mayonnaise or cream cheese.
Olive Oil Adds Up: While a healthy fat, olive oil is calorie-dense, so measuring it carefully is important for managing calorie intake.
Flavor with Low-Calorie Additions: Use fresh herbs, garlic, and lemon juice to boost flavor without adding significant calories.
Portion Control is Essential: Regardless of the recipe, controlling your serving size is the most effective way to manage the calorie count of any rich sauce.

The Calorie Calculation: It All Depends on the Recipe

The question of how many calories are in feta cheese sauce doesn't have a single, universal answer. The calorie content is a direct reflection of the recipe used, specifically the type of fat and dairy base. While a 28-gram portion of plain feta cheese has around 74-76 calories, a sauce blends feta with other, often more calorically dense, ingredients. The primary difference lies in the base, which can range from light and tangy Greek yogurt to rich and fatty mayonnaise.

The Creamy Base: Yogurt vs. Mayonnaise

Many popular feta sauce recipes call for a creamy base to achieve a smooth, pourable consistency. The choice of this base is the most critical factor influencing the final calorie count.

Greek Yogurt-Based Sauce: Using plain, non-fat Greek yogurt as a base is a fantastic way to lower calories and add a significant protein boost. A typical recipe might combine feta with Greek yogurt, lemon juice, garlic, and herbs. This version leverages the tanginess and thickness of the yogurt to create a delicious sauce that is far leaner than its mayonnaise-based counterparts. A single tablespoon might contain as few as 20-30 calories, depending on the exact proportions and whether full-fat or non-fat yogurt is used.
Mayonnaise-Based Sauce: Recipes that incorporate mayonnaise will be much higher in fat and, consequently, calories. Mayonnaise is an emulsion of oil and egg yolks, making it very calorie-dense. A one-tablespoon serving of a feta and mayo dressing can easily exceed 60-80 calories. For example, one Nutritionix recipe for feta dressing shows 12.2g of mayo and 12.56g of feta contributing to a 124-calorie, two-tablespoon serving, which translates to roughly 62 calories per tablespoon.

The Role of Oil and Other Ingredients

Beyond the base, other ingredients contribute significantly to the calorie total. Olive oil is a common component, especially in sauces aiming for a Mediterranean flavor profile. While healthy, olive oil is calorie-dense (about 120 calories per tablespoon) and adds up quickly. Spices, herbs, and lemon juice add minimal calories but are essential for flavor. Honey or agave, sometimes added for sweetness, also increase the calorie count.

Common ingredients that add calories:

Olive Oil: A crucial ingredient in many recipes, adding rich flavor and healthy fats, but also significant calories.
Whipped Cream Cheese: Some recipes incorporate this for extra creaminess, adding calories and fat.
Honey or Agave: A small amount can be added to balance the saltiness and acidity, but it does contribute to the sugar and calorie count.

How to Make a Lighter Feta Sauce

Creating a lower-calorie feta sauce is straightforward and primarily involves smart ingredient swaps and portion control. Here are some tips:

Swap Your Base: Use non-fat Greek yogurt or a low-fat cottage cheese pureed until smooth instead of mayonnaise or full-fat cream cheese.
Go Easy on the Oil: Measure your olive oil carefully instead of pouring it freely. A single teaspoon can provide enough flavor without excessive calories.
Use Water or Brine: Thin out the sauce with a little water or a splash of the feta brine itself to reach the desired consistency without adding extra calories from fat.
Embrace Herbs and Spices: Maximize flavor with a generous amount of fresh herbs like dill, mint, or parsley and spices like garlic powder or oregano. These are calorie-free ways to enhance taste.

Feta Sauce Calorie Comparison Table


Sauce Variation	Primary Calorie Source	Estimated Calories per 2 Tbsp	Notes
Greek Yogurt Base	Feta, Yogurt, Olive Oil	~60-80 kcal	Lower fat, higher protein, tangy flavor.
Mayonnaise Base	Mayonnaise, Feta	~120-130 kcal	Creamy, rich texture; high in fat.
Olive Oil Base	Olive Oil, Feta	~100-110 kcal	A simple vinaigrette style; uses less dairy, high in healthy fats.
Whipped Feta Dip	Feta, Cream Cheese, Oil	~90-100 kcal	Creamy and thick for dipping; includes cream cheese or other rich ingredients.

Conclusion: Portion Control is Key

Ultimately, the calorie count of feta cheese sauce is not fixed; it's a consequence of the recipe's ingredients and proportions. By opting for a low-fat Greek yogurt base over a mayonnaise or cream cheese one, you can significantly reduce the caloric load. Even with a lighter recipe, portion control remains crucial. Feta, while lower in fat and calories than many aged cheeses, is still a concentrated source of calories, and adding calorie-dense olive oil can quickly increase the overall energy content. Enjoying this flavorful sauce in moderation and choosing healthier ingredient swaps is the best strategy for a balanced diet. For more ideas on healthy recipes, consult culinary experts and nutritional resources such as Healthline.

Frequently Asked Questions

Yes, a feta cheese sauce can be healthy when prepared with low-fat ingredients like Greek yogurt and using a limited amount of olive oil. It is a good source of calcium and protein, but its sodium content should be monitored.

To reduce calories, use a non-fat Greek yogurt or pureed cottage cheese as your base instead of mayonnaise or cream cheese. You should also be mindful of the amount of olive oil you use.

Plain feta cheese contains approximately 74-76 calories per ounce. A sauce, however, combines feta with other ingredients like oil and yogurt, which increases the total calories per serving.

A great low-calorie alternative is a simple vinaigrette made with lemon juice, a small amount of olive oil, and herbs, omitting the creamy dairy. A pureed cucumber and yogurt sauce (tzatziki) is also a very light option.

While authentic feta is made from sheep or goat's milk, some varieties use cow's milk, which can slightly alter the nutritional profile. However, the biggest calorie difference comes from the other ingredients in the sauce, not the feta itself.

A good starting point for a portion size is one to two tablespoons. Due to its concentrated flavor, a little goes a long way, and this moderation helps control overall calorie intake.

Yes, you can substitute the dairy with alternatives. Plant-based feta or a sauce made from silken tofu, nutritional yeast, and lemon juice can create a savory, creamy, and dairy-free sauce.