Cheese, Feta

Serving Size 100 grams

Nutritional Value and Analysis

Cheese, Feta with a serving size of 100 grams has a total of 264 calories with 21.28 grams of fat. The serving size is equivalent to 100 grams of food and contains 191.52 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of calcium, riboflavin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine but is high in fat, sodium and saturated fats. Cheese, Feta is a high fat food because 72.55% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 33% of DV

A serving of 100 grams of cheese, feta has 33% of the recommended daily intake of fat.

Calcium 38% of DV

A serving of 100 grams of cheese, feta has 38% of the recommended daily needs of calcium.

Sodium 38% of DV

A serving of 100 grams of cheese, feta has 38% of the recommended daily intake of sodium.

Riboflavin 65% of DV

A serving of 100 grams of cheese, feta has 65% of the recommended daily needs of riboflavin.

Vitamin B-12 70% of DV

A serving of 100 grams of cheese, feta has 70% of the recommended daily needs of vitamin b-12.

Tryptophan 61% of DV

A serving of 100 grams of cheese, feta has 61% of the recommended daily needs of tryptophan.

Threonine 49% of DV

A serving of 100 grams of cheese, feta has 49% of the recommended daily needs of threonine.

Isoleucine 65% of DV

A serving of 100 grams of cheese, feta has 65% of the recommended daily needs of isoleucine.

Leucine 50% of DV

A serving of 100 grams of cheese, feta has 50% of the recommended daily needs of leucine.

Lysine 49% of DV

A serving of 100 grams of cheese, feta has 49% of the recommended daily needs of lysine.

Phenylalanine 32% of DV

A serving of 100 grams of cheese, feta has 32% of the recommended daily needs of phenylalanine.

Valine 69% of DV

A serving of 100 grams of cheese, feta has 69% of the recommended daily needs of valine.

Histidine 44% of DV

A serving of 100 grams of cheese, feta has 44% of the recommended daily needs of histidine.

Saturated Fats 75% of DV

A serving of 100 grams of cheese, feta has 75% of the recommended daily intake of saturated fats.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 264 Calories from Fat 192
% Daily Value*
Total Fat 21.3g 33%
Saturated Fat 15g 75%
Trans Fat 0g
Cholesterol 89mg 30%
Sodium 917mg 38%
Total Carbohydrate 4.1g 1%
Dietary Fiber 0g 0%
Sugars 4g
Protein 14g
Vitamin A 8% Vitamin C 0%
Calcium 38% Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A422 IU8%
Vitamin A, RAE125 µg14%
Alpha Carotene0 µg-
Beta Carotene3 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-121.69 µg70%
Vitamin B-60.42 mg25%
Vitamin C0 mg0%
Vitamin D16 IU4%
→ Vitamin D30.4 µg-
Vitamin E0.18 mg1%
Vitamin K1.8 µg2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate4.09 g1%
Sugars4.09 g16%
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat21.28 g33%
Saturated Fats14.95 g75%
→ Butyric Acid0.78 g-
→ Caproic Acid0.57 g-
→ Caprylic Acid0.55 g-
→ Capric Acid1.98 g-
→ Lauric Acid1.16 g-
→ Myristic Acid2.76 g-
→ Palmitic Acid5.15 g-
→ Stearic Acid1.49 g-
Monounsaturated Fats4.62 g-
→ Palmitoleic Acid0.39 g-
→ Oleic Acid 3.98 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.59 g-
→ Linolenic Acid (18:2)0.33 g-
→ Linolenic Acid (18:3)0.27 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein14.21 g28%
→ Alanine0.64 g-
→ Arginine0.47 g-
→ Aspartic acid0.78 g-
→ Cystine0.08 g-
→ Glutamic acid2.42 g-
→ Glycine0.1 g-
→ Histidine0.4 g44%
→ Isoleucine0.8 g65%
→ Leucine1.4 g50%
→ Lysine1.22 g49%
→ Methionine0.37 g30%
→ Phenylalanine0.68 g32%
→ Proline1.38 g-
→ Serine1.17 g-
→ Threonine0.64 g49%
→ Tryptophan0.2 g61%
→ Tyrosine0.67 g28%
→ Valine1.07 g69%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium493 mg38%
Copper0.03 mg3%
Iron0.65 mg4%
Magnesium19 mg5%
Manganese0.03 mg1%
Phosphorus337 mg27%
Potassium62 mg1%
Selenium15 µg27%
Sodium917 mg38%
Zinc2.88 mg26%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol89 mg30%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash5.2 g-
Caffeine0 mg-
Theobromine0 mg-
Water55.22 g-

Calories Burn off Time

How long would it take to burn off Cheese, Feta with 264calories? A brisk walk for 57 minutes, jogging for 27 minutes, or hiking for 44 minutes will help your burn off the calories in cheese, feta.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less55 minutes
Dancing48 minutes
Golfing48 minutes
Hiking44 minutes
Light Gardening48 minutes
Stretching88 minutes
Walking - 3.5 mph57 minutes
Weight Training - light workout73 minutes
Aerobics33 minutes
Basketball36 minutes
Bicycling - 10 mph or more27 minutes
Running - 5 mph27 minutes
Swimming31 minutes
Walking - 4.5 mph35 minutes
Weight Training - vigorous workout36 minutes
Similar Food Items to Cheese, Feta
Name Calories Total Fat Proteins Carbohydrates
Cheese, Cheshire38730.6g23.37g4.78g
Cheese, Colby39432.11g23.76g2.57g
Cheese, Cottage, Creamed, Large Or Small Curd984.3g11.12g3.38g
Cheese, Cottage, Creamed, With Fruit973.85g10.69g4.61g
Cheese, Cottage, Lowfat, 1% Milkfat721.02g12.39g2.72g
Cheese, Cottage, Lowfat, 2% Milkfat812.27g10.45g4.76g
Cheese, Cottage, Nonfat, Uncreamed, Dry, Large Or Small Curd720.29g10.34g6.66g
Cheese, Cream35034.44g6.15g5.52g
Cheese, Edam35727.8g24.99g1.43g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium