14 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in Feta cheese?
75kcal
in a 30 g piece
250 kcal per 100 g.
Source: UK CoFID 2021, record 12-525, 18 analysed samples. Checked 5 October 2026.
6.1 gFat
4.7 gProtein
0 gFibre
14 %Daily calcium
What’s in a 30 g piece
More than half of a piece is water, which is why the calories stay low. What is left is mostly fat.
- 6.1 gFat
- 4.7 gProtein
- 0.45 gCarbohydrate
- 17 gWater
- 1.9 gMinerals and the rest
About average for dairy
Feta cheese is 250 kcal per 100 g. The 99 dairy in this database average 224.
Feta cheese250
Dairy average224
High in salt
2.5 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per piece0.75 g
Sugars, per piece0.45 g
Vitamins and minerals in Feta cheese
Four of the 20 reach the “high in” level, led by calcium.
A source of
Only a trace
- Vitamin C
- Manganese
Show all 20 with amounts
Chloride489 mg, 61 %
Calcium108 mg, 14 %
Vitamin B120.00033 mg, 13 %
Phosphorus84 mg, 12 %
Vitamin A0.0678 mg, 8.5 %
Niacin (vitamin B3)1.1 mg, 6.9 %
Riboflavin (vitamin B2)0.06 mg, 4.5 %
Folate0.0069 mg, 3.5 %
Vitamin D0.00015 mg, 3 %
Selenium0.0015 mg, 2.7 %
Zinc0.27 mg, 2.7 %
Copper0.02 mg, 2.1 %
Pantothenic acid (vitamin B5)0.11 mg, 1.8 %
Magnesium6 mg, 1.6 %
Vitamin B60.02 mg, 1.5 %
Biotin0.00072 mg, 1.4 %
Potassium28.5 mg, 1.4 %
Thiamin (vitamin B1)0.01 mg, 1.1 %
Vitamin E0.11 mg, 0.9 %
Iron0.06 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Feta cheese doesn’t give you. And where to find it.
No recorded vitamin C, and only 1.4 % of the iron reference intake and 3.1 % of the vitamin E reference intake per 100 g.
Vitamin C
Tracein Feta cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
1.4%in Feta cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
Vitamin E
3.1%in Feta cheese, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Feta cheese against other dairy
Per 100 g, milk (skimmed, dried, fortified) has the most calcium in this comparison, followed by cheese (Cheddar type, '30% less fat').
1280mg
840mg
642mg
498mg
360mg
Cheese spread, plain+138 mg
Cheese, Fetathis page
All values per 100 g, from the same dataset. Differences are against Feta cheese.
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Questions about Feta cheese
The questions people ask about Feta cheese, answered from the dataset.
How many calories are in a portion of Feta cheese?
A typical portion (30 g, a piece of cheese) gives 75 kcal. Per 100 g the figure is 250 kcal.
Is Feta cheese high in chloride?
Yes. Cheese, Feta has 1630 mg chloride per 100 g, 204 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Feta cheese have most of?
By share of the daily reference intake: chloride (1630 mg, 204 %), calcium (360 mg, 45 %) and vitamin B12 (0.0011 mg, 44 %) per 100 g.
Is Feta cheese a good source of protein?
Cheese, Feta has 15.6 g protein per 100 g, 25 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-525, Cheese, Feta, 18 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Milk Products and Eggs Supplement, 1989; and industry data, 2013. Selenium from Analysis of foods for Selenium 1994 MAFF Project 2B006. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most calcium.
More dairy
- Milk, semi-skimmed, pasteurised, average46 kcal
- Yogurt, low fat, fruit78 kcal
- Cheese, Caerphilly375 kcal
- Cheese, goats milk, full fat, soft, white rind320 kcal
- Cheese, Quark74 kcal
- Cocoa powder312 kcal
- All 99 dairy