OpenNutrition

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Feta Cheese, Block

Feta Cheese, Block

Everyday

Feta is a brined curd cheese originating from Greece, traditionally made from sheep's milk or a blend with goat's milk. Its crumbly yet creamy texture and tangy, salty flavor develop through a minimum 2-month aging process in brine, which also contributes to its high sodium content. While lower in fat than many aged cheeses, feta provides significant calcium and protein, and is commonly crumbled over salads, baked into pastries, or served with Mediterranean vegetables.

Macro Impact

A 1 oz serving contains 74 calories, 4g protein, 1g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 74 calories?
Walking3.5 mph, moderate pace
17 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories74
% Daily Value*
Total Fat6g
8%
Saturated Fat4g
19%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat1g
Cholesterol25mg
8%
Sodium319mg
14%
Total Carbohydrate1g
0%
Dietary Fiber0g
0%
Total Sugars1g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0.1mcg
1%
Calcium138mg
11%
Iron0.2mg
1%
Potassium17mg
0%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
0 / 23 g
1%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
25 / 300 g
8%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
18%
Valine
0 / 2 g
14%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
1%
Cobalamin, B12
1 / 2 mcg
20%
Folate
9 / 400 mcg
2%
Vitamin A
35 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
0 / 15 mg
0%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
138 / 1k mg
14%
Copper
0 / 1 mg
1%
Iron
0 / 13 mg
1%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
0%
Phosphorous
94 / 700 mg
13%
Potassium
17 / 3k mg
1%
Selenium
4 / 55 mcg
8%
Sodium
319 / 2.3k mg
14%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
4%
Iodine
7 / 150 mcg
5%
Chlorine
479 / 2.3k mg
21%
Other
Ethyl Alcohol
0 g
Water
15 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cheese, feta. USDA Standard Reference, Legacy. Food ID 173420.
  2. 2.Cheese, feta. Canadian Nutrient File. Food ID 108.
  3. 3.Cheese, semihard, Feta, 40 % fidm. Frida. Public Food Key 73.
  4. 4.Cheese, semihard, Feta, 50 % fidm. Frida. Public Food Key 1243.
  5. 5.Cheese, fetta (feta). Australian Nutrient Database. Public Food Key F002452.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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