Cheese, Feta: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A salty, tangy Greek cheese, Feta is traditionally made from sheep's or goat's milk, with a crumbly texture and a distinctive briny flavor, often used in salads and Mediterranean dishes.
Per 100g reference serving, Cheese, Feta provides 265 kcal of energy, 14.2g protein (21% of calories), 3.88g total carbohydrates (6% of calories, including 0g dietary fiber and 0g sugars), and 21.5g total fat (73% of calories).
Vitamins Profile in Cheese, Feta (Per 100g)
Track how Cheese, Feta contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 1.69 µg | 70.4% DV |
| Vitamin A (RAE) | 125 µg | 13.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.18 mg | 1.2% DV |
| Vitamin K (Phylloquinone) | 1.8 µg | 1.5% DV |
| Vitamin B1 (Thiamin) | 0.154 mg | 12.8% DV |
| Vitamin B2 (Riboflavin) | 0.844 mg | 64.9% DV |
| Vitamin B3 (Niacin) | 0.991 mg | 6.2% DV |
| Vitamin B5 (Pantothenic Acid) | 0.967 mg | 19.3% DV |
| Vitamin B6 (Pyridoxine) | 0.424 mg | 24.9% DV |
| Total Folate (Vitamin B9) | 32 µg | 8% DV |
| Folate (Dietary Folate Equivalents) | 32 µg | 8% DV |
| Natural Food Folate | 32 µg | 8% DV |
| Choline | 15.4 mg | 2.8% DV |
| Preformed Retinol | 125 µg | 13.9% DV |
| Beta-Carotene | 3 µg | 0.1% DV |
Minerals & Electrolytes in Cheese, Feta (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.65 mg | 3.6% DV |
| Calcium (Ca) | 493 mg | 37.9% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 62 mg | 1.3% DV |
| Zinc (Zn) | 2.88 mg | 26.2% DV |
| Selenium (Se) | 15 µg | 27.3% DV |
| Phosphorus (P) | 337 mg | 27% DV |
| Copper (Cu) | 0.032 mg | 3.6% DV |
| Manganese (Mn) | 0.028 mg | 1.2% DV |
| Sodium (Na) | 1139 mg | 49.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.265 g | 16.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.326 g | 2.3% DV |
| Monounsaturated Fat (MUFA) | 4.62 g | 15.4% DV |
| Polyunsaturated Fat (PUFA) | 0.591 g | 3% DV |
| Saturated Fat (SFA) | 13.3 g | 66.5% DV |
| Dietary Cholesterol | 89 mg | 29.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.4 g | 46.5% DV |
| Isoleucine (BCAA) | 0.803 g | 53.5% DV |
| Valine (BCAA) | 1.06 g | 59.2% DV |
| Lysine | 1.22 g | 58% DV |
| Methionine | 0.368 g | 36.8% DV |
| Tryptophan | 0.2 g | 50% DV |
| Phenylalanine | 0.675 g | 45% DV |
| Threonine | 0.637 g | 57.9% DV |
| Histidine | 0.397 g | 49.6% DV |
| Glycine | 0.097 g | 3.2% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cheese, Feta contains 265 calories (kcal), 14.2g of protein, 3.88g of carbohydrates (0g fiber, 0g total sugars), and 21.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese, Feta has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 11.2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese, Feta: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese, Feta by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.