Feta, per 100 g: 265 kcal, 14.2 g protein, 3.9 g carbohydrate, 0 g fibre, 21.5 g fat. Figures are the USDA reference values for “Cheese, feta”.
At 100 g it reaches the EU threshold to be called a source of vitamin b12, calcium, riboflavin (b2), phosphorus. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein21% of the energy in this food is proteinSugars-freeUnder 0.5 g sugars per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 265 kcal | |
| Protein | 14.2 g | |
| Fat | 21.5 g | |
| of which saturates | 13.3 g | |
| of which monounsaturates | 4.62 g | |
| of which polyunsaturates | 0.591 g | |
| Carbohydrate | 3.88 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 55.2 g | |
| Cholesterol | 89 mg | |
| Minerals | ||
| Calcium | 493 mg | 61.6% |
| Iron | 0.65 mg | 4.64% |
| Magnesium | 19 mg | 5.07% |
| Phosphorus | 337 mg | 48.1% |
| Potassium | 62 mg | 3.1% |
| Sodium | 1,139 mg | |
| Zinc | 2.88 mg | 28.8% |
| Copper | 0.032 mg | 3.2% |
| Manganese | 0.028 mg | 1.4% |
| Selenium | 15 µg | 27.3% |
| Vitamins | ||
| Vitamin A | 125 µg | 15.6% |
| Vitamin D | 0.4 µg | 8% |
| Vitamin E | 0.18 mg | 1.5% |
| Vitamin K | 1.8 µg | 2.4% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.154 mg | 14% |
| Riboflavin (B2) | 0.844 mg | 60.3% |
| Niacin (B3) | 0.991 mg | 6.19% |
| Pantothenic acid (B5) | 0.967 mg | 16.1% |
| Vitamin B6 | 0.424 mg | 30.3% |
| Folate | 32 µg | 16% |
| Vitamin B12 | 1.69 µg | 67.6% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin B1267.6% NRV per 100 g
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
High in Calcium61.6% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
High in Riboflavin (B2)60.3% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
High in Phosphorus48.1% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Vitamin B630.3% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
Source of Zinc28.8% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
Source of Selenium27.3% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
Source of Pantothenic acid (B5)16.1% NRV per 100 g
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
Source of Folate16% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Vitamin A15.6% NRV per 100 g
- Vitamin A contributes to the maintenance of normal vision
- Vitamin A contributes to the normal function of the immune system
- Vitamin A contributes to the maintenance of normal skin
High protein21.4% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Cheese, feta (FDC ID 173420). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.