Feta (cheese) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Feta (cheese)

Feta (cheese) consists of 24% fat, 16% protein, 1% carbs, 0% fiber and 55% water. Feta (cheese) has 284 calories per 100g, that is 88% lower than other foods in Cheese. In total 76% of the calories in Feta (cheese) are from fat, 23% from protein and 1% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.3g carbs in a serving of 30g
  • Low Glycemic Load Glycemic Load: 0.0

Can you eat Feta (cheese) for a low carb diet?

With 0.3g of carbs and a Glycemic Load of 0 in a portion of 30g, Feta (cheese) can be consumed for a ketogenic or low-carb diet. Feta (cheese) contains no Fructose, is Gluten free and has very low amounts of Lactose.

Feta (cheese): nutrition facts & data

Nutrition facts
per 100g
Feta (cheese)
avg Cheese[1]
Calories (kcal) 284.0 323.9
Fat (g) 24.0 25.9
Protein (g) 16.0 22.7
Carbohydrates (g) 1.0 0.2
Mono- & Di-Saccharides (g) 1.0 0.2
Polysaccharides (g) 0.0 0.2
Fibers (g) 0.0 0.0
Sodium (mg) 960.0 789.0
Water (g) 55.0 46.2
[1] average of Cheese

Breakdown in percent (%) of total calories

An average portion size (30g) of Feta (cheese) contains:

  • 85.2 Calories
  • 7.2g of Fat
  • 4.8g of Protein
  • and 0.3g of Carbs
  • 288.0mg of sodium - 0.2% of the RDA for sodium.
  • 6.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.0mg of Iron - 0.0% of the RDA for Iron.
  • 18.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • 0.1mg of Vitamin B12 - 0.0% of the RDA for Vitamin B12.

For every gram of carbs in Feta (cheese) you get

  • 16.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cheese have on average 104.40g of proteins per 1 gram of carbs.
  • 24.00 grams of fat (total average 0.66g, other foods in Cheese 119.00g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Cheese 0.00g)

Nutrient distribution per gram

What vitamins are in Feta (cheese)?

per 100g
Feta (cheese)
Vitamin C (mg) 0.0 0.0
Vitamin E (mg) 0.8 0.7
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 20.0 32.0
Vitamin B12 (μg) 0.4 1.9
Retinol (μg) 275.0 281.4
beta-Carotene (μg) 0.0
[1] average of Cheese

Is Feta (cheese) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (30g) for Feta (cheese) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Feta (cheese)

per 100g
Feta (cheese)
Magnesium (mg) 20.0 28.2
Zinc (mg) 1.0 3.5
Sodium (mg) 960.0 789.0
Calcium (mg) 250.0 649.8
Iron (mg) 0.1 0.3
Potassium (mg) 60.0 116.1
Phosphorus (mg) 220.0 452.4
[1] average of Cheese

Is Feta (cheese) high in minerals?


Again, for every mineral contained in Feta (cheese) we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Feta (cheese)

1.0% of Feta (cheese) are carbs, per serving of 30g that makes 0.3g of carbs.

Monosachharides and polysaccharides

per 100g
Feta (cheese)
Monosaccharides (g) 1.0 0.2
Polysaccharides (g) 0.0 0.0
Total carbs (g) 1.0 0.2
[1] average of Cheese

How high are the Glycemic Index and the Glycemic Load for Feta (cheese)?

The Glycemic Index of Feta (cheese) is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Feta (cheese)

  • is Gluten free
  • has very low amounts of Lactose
  • no Fructose

Fatty acids and cholesterol in Feta (cheese)

Of the 24.0g total fat per 100g in Feta (cheese), 16.1g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 5.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 69.0mg.