Published by Saura ·
Feta-style cheese nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 230 kcal and 14 g protein. Reference food and preparation: cow’s-milk feta-style salad cheese in brine, 18% fat. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 40 g edible portion of feta-style cheese (cow’s-milk feta-style salad cheese in brine, 18% fat) supplies about 92 kcal, 5.6 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Feta-style cheese: nutrition per 100 g and example portion
Reference preparation: cow’s-milk feta-style salad cheese in brine, 18% fat. The exact source name is “Cheese, feta type salad cheese in brine, 18% fat” (Fineli food 690). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 40 g example |
|---|---|---|
| Energy | 230 kcal | 92 kcal |
| Protein | 14 g | 5.6 g |
| Available carbohydrate (excludes fiber) | 1.7 g | 0.7 g |
| Fat | 18 g | 7.2 g |
| Saturated fat | 11.4 g | 4.6 g |
| Fiber | 0 g | 0 g |
How to weigh feta-style cheese
Drain the cheese and weigh the portion eaten rather than the brine. This reference is an 18% fat feta-style salad cheese; traditional sheep- or goat-milk feta can have a different composition. Oil-marinated cubes also need their own entry.
Calculate your own feta-style cheese portion
For the 40 g example, multiply the source amounts by 40 ÷ 100 = 0.4. The unrounded energy calculation is 230.1 × 0.4 = 92.04 kcal, displayed as approximately 92 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 40 with your own edible weight. Keep the preparation as cow’s-milk feta-style salad cheese in brine, 18% fat; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Crumbled cheese can spread flavor through a large salad, but the oil dressing still counts separately. Sodium is not reported here. If sodium matters to you, the product label and your clinician's guidance are more useful than inferring it from the cheese's appearance.
Meal ideas using feta-style cheese
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Crumble feta-style cheese into a watermelon and cucumber salad.
- Add a weighed portion to a chickpea, tomato and quinoa bowl.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Buttermilk | plain low-fat buttermilk reference | 34 kcal | 3.2 g | 0 g |
| Cottage cheese | plain cottage cheese, 2–5% fat reference | 92 kcal | 15.8 g | 0 g |
| Mozzarella | mozzarella, full-fat reference | 264 kcal | 18.6 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Buttermilk nutrition: calories, protein and portion sizesButtermilk (Finnish sour milk): about 34 kcal and 3.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cottage cheese nutrition: calories, protein and portion sizesCottage cheese (2 g fat/100 g): about 92 kcal and 15.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Mozzarella nutrition: calories, protein and portion sizesMozzarella (20.7 g fat/100 g): about 264 kcal and 18.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 40 g of feta-style cheese?
This cow’s-milk feta-style salad cheese in brine, 18% fat reference supplies about 92 kcal per 40 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of feta-style cheese matter?
Crumbled cheese can spread flavor through a large salad, but the oil dressing still counts separately. Sodium is not reported here. If sodium matters to you, the product label and your clinician's guidance are more useful than inferring it from the cheese's appearance.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 690: Cheese, feta type salad cheese in brine, 18% fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 613: Sour milk, butter milk
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 649: Cottage cheese, 2-5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 29239: Cheese, mozzarella cheese, 20% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.