Cheese, feta
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.8 MG | 65% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 1.0 MG | 19% | |
| Vitamin B-6 | 0.4 MG | 25% | |
| Folate, total | 32 UG | 8% | |
| Choline, total | 15.4 MG | 3% | |
| Vitamin B-12 | 1.7 UG | 70% | |
| Vitamin A, RAE | 125 UG | 14% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0.4 UG | 2% | |
| Vitamin K (phylloquinone) | 1.8 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 493 MG | 38% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 337 MG | 27% | |
| Potassium, K | 62 MG | 1% | |
| Sodium, Na | 1,139 MG | 50% | |
| Zinc, Zn | 2.9 MG | 26% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 15 UG | 27% |
Nutrition Highlights
- Good source of protein with 14.2g per 100g.
- Good source of Calcium, Ca (38% DV).
- Good source of Phosphorus, P (27% DV).
- Rich source of Sodium, Na (50% of Daily Value per 100g).
- Good source of Zinc, Zn (26% DV).
- Good source of Selenium, Se (27% DV).
About Cheese, feta
This creamy, tangy dairy product is a staple in Mediterranean and Middle Eastern cuisines, known for its crumbly texture and distinctive salty flavor. Made traditionally from sheep's milk or a blend of sheep and goat's milk, it undergoes a brining process that gives it its characteristic taste and helps preserve it. Its high moisture content and soft consistency make it easy to crumble over dishes or slice into cubes for serving.
Nutritionally, it offers a good source of protein and calcium, supporting muscle maintenance and bone health. However, it is also relatively high in sodium and saturated fat due to the brining process and its dairy origin, so portion control is important for those monitoring salt or fat intake. It contains minimal carbohydrates and no fiber, making it a low-carb option suitable for many dietary patterns. Its rich flavor means a small amount can add significant taste to meals without needing large quantities.
Commonly, it is crumbled over salads, blended into dips like Greek tzatziki, or baked into savory pastries such as spanakopita. It pairs well with fresh vegetables, olives, and whole grains, and can be lightly grilled or baked to enhance its texture. Its bold flavor complements both raw and cooked dishes, making it a versatile ingredient for adding depth and a touch of Mediterranean flair to a variety of meals.
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