Feta Cheese Calories and Macros — Nutrition Facts per ¼ cup crumbled (38g)

A serving of feta cheese — ¼ cup crumbled (38g) — comes to 104 calories, with 7.5g of protein, 2.1g of carbs, and 7.3g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Feta Cheese nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Whole-milk feta crumbles. The brine makes feta one of the saltiest common cheeses — over 1g of sodium per 100g.

How does feta cheese fit your goals?

Most of the calories in feta cheese come from fat (7.3g per ¼ cup crumbled (38g)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.

Diet-wise, feta cheese fits keto, low-carb, and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, feta cheese pulls real weight on calcium (11% DV) per ¼ cup crumbled (38g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 17% of the daily sodium limit, which matters if you eat it often.

How feta cheese compares to other dairy

The fastest way to log feta cheese

You could search a food database for "feta cheese", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies feta cheese, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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Browse all dairy in the food database.