Is Feta High or Low in Calories? A Nutritional Guide

November 26, 2025 •

4 min read

Feta cheese, with about 75-80 calories per ounce, generally ranks as a lower-calorie cheese choice when compared to many others. This crumbly, tangy cheese can be a flavorful and nutritious part of a balanced diet if consumed in moderation, due to its relatively high sodium.

Quick Summary

Feta cheese is a lower-calorie option than many hard cheeses, and can be part of a calorie-conscious diet. It provides protein, calcium, and probiotics, but high sodium and saturated fat require portion control. The calorie count varies with milk type and processing methods.

Key Points

Lower Calorie Content: Feta cheese has around 75-80 calories per 1-ounce serving, making it a lower-calorie choice compared to many other cheeses.
Nutrient-Rich: Feta is a source of protein, calcium, and phosphorus, contributing to bone health and overall nutrition.
Probiotic Source: As a fermented food, feta contains probiotics that are beneficial for gut health and support immune function.
High Sodium Content: Feta's brining process results in high sodium levels, so portion control is important, especially for those managing blood pressure.
Cheese Comparisons: Feta has fewer calories than cheddar and Parmesan, but more than some fresh cheeses, such as low-fat cottage cheese.
Effective Portion Control: Feta's strong flavor allows it to enhance dishes with a small amount, helping to manage calorie and nutrient intake.
Milk Type Variation: The calorie content can vary slightly depending on the milk used (sheep's, goat's, or cow's).

Feta's Calorie Profile: An Overview

Considering the question, "Is feta high or low in calories?", feta typically falls on the lower end of the calorie spectrum for cheeses. A standard 1-ounce (28-gram) serving of full-fat feta cheese contains roughly 75 to 80 calories. This is notably less than aged cheeses like cheddar or Parmesan, which can exceed 110 calories per ounce. Although not the lowest-calorie cheese available, feta's strong flavor enhances dishes without adding excessive calories. Its robust taste also encourages the use of smaller portions.

Factors That Influence Feta's Calorie Content

The nutritional content of feta cheese is not static, and the calorie and fat levels can fluctuate based on:

Milk Source: Authentic Greek feta is made from sheep's milk or a blend of sheep's and goat's milk. Sheep's milk naturally has a higher fat content than cow's milk. Feta-style cheeses made from cow's milk can have slightly different nutritional profiles.
Moisture Levels: The water and fat content directly influence the energy density. Feta, a soft, brined cheese, usually has higher water content and lower fat compared to harder, aged cheeses. A lower-fat version of feta has even fewer calories than its full-fat counterpart.
Processing Techniques: Traditional methods may differ from commercial production. Reduced-fat feta products are formulated to lower calories but may contain additives to affect texture; therefore, it's wise to check the label.

Nutritional Benefits of Feta Beyond Calories

Besides its calorie count, feta cheese offers additional nutritional benefits, making it a healthy option in moderation.

Protein: Feta provides protein, important for muscle repair and satiety. A single ounce can offer approximately 4-5 grams of protein.
Calcium and Phosphorus: It is packed with minerals that support bone health, contributing a good percentage of the daily recommended intake of calcium and phosphorus, which are key for bone density.
Probiotics: As a fermented food, feta contains beneficial bacteria that can boost gut health and immunity.
Vitamins: Feta is a source of B vitamins, including B12, and other vitamins like A and K.

Potential Concerns: Sodium and Saturated Fat

It is important to acknowledge the less favorable aspects of feta's nutritional profile. The brining process, which gives feta its salty, tangy taste, results in a high sodium content. One ounce can contain over 300 milligrams of sodium, a significant portion of the recommended daily intake. Those with high blood pressure may benefit from soaking the cheese in water before eating to reduce sodium levels. Additionally, feta contains saturated fat, which should be consumed in moderation as part of a healthy diet.

Calorie Comparison: Feta vs. Other Popular Cheeses

To better understand feta's calorie content, here is a comparison with other common cheeses, based on a standard 1-ounce (28g) serving:


Cheese Type	Calories (per 1 oz)	Saturated Fat (g)	Sodium (mg)	Notes
Feta	~75	~4	~310	Lower calorie, high sodium. Tangy and crumbly.
Cheddar	~114	~6	~170	Higher calorie and fat. Common and versatile.
Parmesan	~120	~5	~430	Highest calorie, very high sodium. Used sparingly.
Fresh Mozzarella	~70	~3	~175	Lower calorie, lower sodium. Milder taste.
Swiss	~95	~5	~54	Moderate calories, very low sodium. Nutty flavor.

Incorporating Feta into a Balanced Diet

Due to its strong flavor, a small amount of feta can enhance meals without significantly increasing the calorie count. The key is to use it strategically and control portion sizes. Consider these ideas for including feta in your diet:

Salads: Instead of heavy dressings, crumble a small amount of feta over salads with mixed greens, tomatoes, and cucumbers for a burst of flavor.
Baked Dishes: Bake feta with cherry tomatoes, garlic, and a drizzle of olive oil. The warm, soft cheese is delicious and satisfying.
Stuffed Vegetables: Fill bell peppers or zucchini with a mixture of quinoa, herbs, and a small amount of crumbled feta before baking.
Flavorful Base: Use whipped feta as a spread or dip. Blend feta with Greek yogurt or a bit of lemon juice and olive oil for a creamy, low-calorie alternative to richer dips.
Breakfast: Add feta to scrambled eggs or an omelet with spinach and mushrooms for a savory morning meal.

Conclusion: Feta as Part of a Healthy Eating Plan

In conclusion, feta cheese is relatively low in calories compared to many other cheeses, making it a flavorful option for those watching their intake. Its rich nutritional profile, including calcium, protein, and probiotics, offers various health benefits. However, moderation is key due to its high sodium and saturated fat content. Feta can be a delicious and healthy ingredient when used as a flavor enhancer in small portions and by being mindful of the brine. For more detailed information, consult reliable dietary resources such as the USDA.

Frequently Asked Questions

Yes, feta cheese can be a good option for a weight loss diet when consumed in moderation. Its relatively low calorie count and intense flavor allow for adding a lot of taste to meals, which can aid in calorie control.

Feta cheese has significantly fewer calories than cheddar. A 1-ounce serving of feta has approximately 75 calories, while a similar serving of cheddar contains about 114 calories.

The main concern with eating a large amount of feta is its high sodium content. The brine it's preserved in can make the cheese very salty, which may be a concern for people with high blood pressure or those monitoring their salt intake.

Yes, you can decrease the sodium in feta by rinsing or soaking it in water for a few minutes before eating.

Traditional Greek feta is made from sheep's milk, or a combination of sheep's milk and up to 30% goat's milk. Other 'feta-style' cheeses might be made from cow's milk.

Yes, as a fermented cheese, feta contains probiotics, which are beneficial bacteria that contribute to a healthy gut and support the immune system.

Low-fat feta has fewer calories than full-fat feta, which makes it a good option if you are focused on lowering your calorie intake. However, check the ingredients, as some low-fat versions might contain additives.