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Feta Cheese, Crumbled

Feta Cheese, Crumbled

Everyday

Feta cheese is a brined Greek cheese traditionally made from sheep’s milk or a sheep-goat milk blend, known for its crumbly texture and tangy, salty flavor profile. The crumbled form offers convenient portioning for salads, grain bowls, and Mediterranean dishes, while retaining its characteristic moistness from the brine preservation process. Though high in sodium, it provides a concentrated source of calcium and protein, with a lower fat content than many aged cheeses.

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
Cholesterol22mg
7%
Sodium288mg
13%
Total Carbohydrate1g
0%
Dietary Fiber0g
0%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0.1mcg
1%
Calcium117mg
9%
Iron0.1mg
1%
Potassium21mg
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
0 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
22 / 300 g
7%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
1 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
2%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
17%
Folate
9 / 400 mcg
2%
Vitamin A
32 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
117 / 1k mg
12%
Copper
0 / 1 mg
1%
Iron
0 / 13 mg
1%
Magnesium
5 / 370 mg
1%
Manganese
0 / 2 mg
0%
Phosphorous
89 / 700 mg
13%
Potassium
21 / 3k mg
1%
Selenium
4 / 55 mcg
6%
Sodium
288 / 2.3k mg
13%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
2%
Iodine
11 / 150 mcg
7%
Chlorine
0 / 2.3k mg
0%
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, whole milk, crumbled. USDA Foundational Foods. FDC ID 2259796.
  2. 2.Cheese, feta. USDA Standard Reference, Legacy. Food ID 173420.
  3. 3.Cheese, feta. Canadian Nutrient File. Food ID 108.
  4. 4.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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