Is whipped feta high in calories? A detailed nutritional breakdown

December 26, 2025 •

4 min read

The calorie count for whipped feta can range significantly depending on the recipe, with some commercial products containing around 70 calories per 2-tablespoon serving, while richer homemade versions can be higher. Its overall caloric impact is highly dependent on preparation and portion size.

Quick Summary

Whipped feta's calorie density is a result of its components, which often include olive oil, cream cheese, or Greek yogurt. The specific recipe and portion size determine whether it's considered high in calories, but mindful preparation can create a lighter, more balanced dip.

Key Points

Depends on Ingredients: The calorie count of whipped feta varies significantly based on whether you use Greek yogurt, cream cheese, or heavy cream as the creaming agent.
Mindful Olive Oil Use: Extra virgin olive oil, while a healthy fat, is very calorie-dense and contributes substantially to the dip's overall energy content.
Greek Yogurt is Lower Calorie: Opting for a Greek yogurt base, especially a non-fat version, is the most effective way to create a lighter, higher-protein whipped feta.
Pairing is Crucial: Serving whipped feta with fresh vegetables instead of chips or pita bread is a simple but effective strategy for reducing total calorie intake.
Portion Control is Key: Even in a lighter recipe, whipped feta's calorie density means controlling your serving size is essential for managing your overall caloric intake.
Rich in Protein and Calcium: Despite its potential calorie density, feta cheese itself is a good source of protein and calcium, offering nutritional benefits.
Probiotic Benefits: Using Greek yogurt in the recipe adds probiotics, which are beneficial for gut health.

Whipped feta has become a popular and flavorful appetizer, enjoyed for its creamy texture and tangy taste. It's often found at gatherings and featured in Mediterranean-style dishes. However, many people wonder about its nutritional profile and calorie count, especially when compared to other popular dips like hummus. The simple answer is that the calorie content can vary dramatically, and whether it's considered 'high' depends on what you mix with the feta.

The Components that Determine Whipped Feta's Calories

At its core, whipped feta is a blend of feta cheese and a creaming agent, often supplemented with olive oil and seasonings. Each component contributes to the final calorie count.

The Feta Base: A Salty, Flavorful Start

Feta cheese is naturally high in protein and calcium but also contains a moderate amount of fat. A standard ounce (28g) of feta cheese contains about 75 calories and 6g of fat. While a good source of nutrients, it's also high in sodium, so moderation is key for both calorie and salt intake.

The Creaming Agent: The Calorie Catalyst

This is where the biggest divergence in calorie counts occurs. Some recipes keep it simple and lower in calories, while others increase the richness and the fat content significantly.

Greek Yogurt: Using plain Greek yogurt is a common and healthier practice. It adds creaminess while boosting the protein content and introducing probiotics, all with minimal calories. A non-fat Greek yogurt base will produce a much lighter dip.
Cream Cheese or Heavy Cream: For a denser, richer, and more decadent dip, some recipes call for cream cheese or heavy cream. This dramatically increases the fat and calorie count per serving, pushing the whipped feta into a more indulgent category.

The Olive Oil Drizzle: Healthy, But Calorie-Dense

Most recipes add extra virgin olive oil for flavor and a smooth texture. While olive oil is a source of heart-healthy monounsaturated fats, it is also very calorie-dense, with approximately 120 calories per tablespoon. The amount you use will significantly impact the final calorie count.

Whipped Feta vs. Other Popular Dips: A Nutritional Comparison

To put whipped feta's calorie profile into perspective, here's a comparison with a few other common dips. Note that calorie counts can vary by brand and recipe.


Dip Type	Est. Calories (per 2 tbsp)	Key Calorie Sources	Pros & Cons
Whipped Feta (Greek Yogurt)	70-80	Feta, Greek Yogurt, Olive Oil	High protein, creamy texture. Can be lower calorie.
Whipped Feta (Cream Cheese)	100-120	Feta, Cream Cheese, Olive Oil	Richer, denser flavor. Significantly higher in fat and saturated fat.
Classic Hummus	50-70	Chickpeas, Tahini, Olive Oil	Good source of fiber and plant-based protein. Lower in saturated fat.
Spinach & Artichoke Dip	100-130+	Mayonnaise, Cream Cheese, Cheese	Often very high in saturated fat and sodium. Less nutrient-dense.

Strategies to Lower the Calorie Count of Whipped Feta

If you love whipped feta but want to make it a lighter, more calorie-conscious snack, consider these modification strategies:

Choose the Right Base: Use non-fat or low-fat Greek yogurt as your creaming agent. The probiotics are an added benefit for gut health.
Measure Your Oil: Be mindful of the amount of olive oil you add. Use just a small drizzle for flavor rather than pouring in a large quantity. You can also opt for lemon juice or a bit of water to thin the mixture.
Add Bulking Ingredients: Incorporate roasted vegetables like red peppers or tomatoes into the mixture before whipping. This adds volume, fiber, and nutrients without excess calories.
Mind Your Portion Size: A small serving goes a long way. Use a 2-tablespoon serving as a benchmark rather than freely scooping.
Pair Wisely: Serve with crisp, fresh vegetables like cucumbers, bell peppers, and carrots instead of calorie-dense crackers, pita bread, or chips.

More Than Just Calories: The Health Benefits of Feta

Beyond the calorie discussion, it's important to recognize the inherent health benefits of feta and its typical companions in a whipped dip. Feta is a component of the Mediterranean diet, known for its emphasis on healthy fats, vegetables, and lean protein. When prepared with wholesome ingredients, whipped feta offers:

High-Quality Protein: Feta provides a good dose of protein, which is essential for muscle repair, satiety, and overall body function.
Rich in Calcium: Feta is an excellent source of calcium, crucial for maintaining strong bones and teeth.
Probiotic Support: When Greek yogurt is used, it adds beneficial probiotics, supporting a healthy gut microbiome.
Essential Nutrients: Depending on the base, it can also contain other vitamins and minerals like Vitamin B12.

Conclusion: So, is whipped feta high in calories?

Ultimately, whether whipped feta is considered high in calories depends on the specific recipe and how much you consume. A version made with a rich cream cheese base and plenty of olive oil will undoubtedly be higher in fat and calories than one made with non-fat Greek yogurt and a light hand on the oil. The key is mindful preparation and portion control.

For those seeking a healthier alternative, opting for a Greek yogurt-based recipe and serving it with vegetables is the best approach. In its simplest form, whipped feta can be a nutritious and delicious addition to a balanced diet, especially as part of the Mediterranean eating pattern. With a little awareness, you can enjoy this versatile and flavorful dip without compromising your health goals. For more on the nutritional value of dairy products, you can explore information from trusted sources like the U.S. Dairy Association.

Frequently Asked Questions

The primary factor is the creaming agent used. While the feta itself contributes calories, ingredients like cream cheese or heavy cream significantly increase the fat and calorie content compared to using a Greek yogurt base.

To reduce calories, use non-fat or low-fat Greek yogurt instead of cream cheese. Additionally, measure and minimize the amount of olive oil used, and consider adding roasted vegetables to the blend for extra bulk and nutrients.

Generally, classic hummus can be a slightly lower-calorie alternative, but the difference per serving can be minimal. The calorie content depends heavily on the specific recipes for both dips. A yogurt-based whipped feta can be comparable to or even lower in calories than some hummus variations.

A good benchmark is a 2-tablespoon serving. Given that whipped feta can be calorie-dense, using a small, measured portion helps you enjoy the flavor without overdoing the calories. Serving with low-calorie vegetables also helps.

Whipping the feta does not inherently add calories. The increase comes from the additional ingredients blended in, such as olive oil, cream cheese, or Greek yogurt, which are necessary to achieve the smooth, whipped texture.

Yes, you can. You can find vegan feta alternatives, and by using a plant-based yogurt or a tofu base instead of dairy products, you can control the calorie content. Mindful use of olive oil is still important.

Beyond calories, whipped feta offers benefits like high protein and calcium from the feta itself. If made with Greek yogurt, it provides probiotics for gut health. Healthy fats from olive oil also contribute to overall nutrition.