Crumbled Feta Cheese Calories and Nutrition Facts
Crumbled Feta Cheese has 273 calories per 100 g, with 19.7 g protein, 5.6 g carbs and 19.1 g fat. Official USDA analytical record: Cheese, feta, whole milk, crumbled (FDC ID: 2259796).
One standard serving of crumbled feta cheese (1/4 cup crumbled (38 g)) contains 104 calories, 7.5g protein, 2.1g total carbs (2.1g net carbs), and 7.3g fat. Per 100 grams, it supplies 273 calories.
Energy density
2.73 kcal/g
medium
Protein / 100 kcal
7.2 g
satiety per calorie
Net carbs / 100 g
5.6 g
carbs minus fibre
100 kcal portion
37 g
≈ 1.3 oz
- Sugars
- 0.6g
- Fibre
- 0g
- Saturated fat
- 4.3g
- Sodium
- 391mg
Crumbled Feta Cheese Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1/4 cup crumbled (38 g) | 38 g | 104 kcal | 2.1 g | 2.1 g | 7.5 g | 7.3 g |
| 1 oz (28.4 g) | 28.4 g | 78 kcal | 1.6 g | 1.6 g | 5.6 g | 5.4 g |
| 1 tbsp (9.5 g) | 9.5 g | 26 kcal | 0.5 g | 0.5 g | 1.9 g | 1.8 g |
| 100 g | 100 g | 273 kcal | 5.6 g | 5.6 g | 19.7 g | 19.1 g |
Cheese, feta, whole milk, crumbled nutrition facts
The table below shows the complete nutritional profile for cheese, feta, whole milk, crumbled per 100 g (the laboratory analytical standard) and per 1/4 cup crumbled (38 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (19.7 g per 100 g).
| Nutrient | Per 100 g | Per 1/4 cup crumbled (38 g) | % DV* |
|---|---|---|---|
| Calories | 273 kcal | 104 kcal | — |
| Protein | 19.7 g | 7.5 g | 39% |
| Carbohydrate | 5.6 g | 2.1 g | 2% |
| Fat | 19.1 g | 7.3 g | 24% |
| Sugars | 1.6 g | 0.6 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 11.2 g | 4.3 g | 56% |
| Sodium | 1030 mg | 391 mg | 45% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Crumbled Feta Cheese calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 2.73 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 77 kcal | 5.6 g | 1.6 g | 5.4 g |
| 100 g (3.5 oz) | 273 kcal | 19.7 g | 5.6 g | 19.1 g |
| 4 oz (113 g) | 310 kcal | 22.3 g | 6.4 g | 21.7 g |
| 8 oz / ½ lb (227 g) | 619 kcal | 44.7 g | 12.7 g | 43.3 g |
| 1 lb (454 g) | 1238 kcal | 89.4 g | 25.4 g | 86.6 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2259796.
View raw USDA laboratory entry →How crumbled feta cheese compares to other dairy & eggs
Against the 40 dairy & eggs in this database, crumbled feta cheese ranks 19th lowest in calories and 14th highest in protein. The category averages 243 kcal per 100 g, so this one is 12% above it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🧀 Cheese, ricotta, whole milk | 157 kcal | 7.8 g | 1.57 |
| 🍽️ Cream, sour, full fat | 196 kcal | 3.1 g | 1.96 |
| 🧀 Cheese, feta, whole milk, crumbled (this page) | 273 kcal | 19.7 g | 2.73 |
| 🥚 Egg, yolk, raw, frozen, pasteurized | 296 kcal | 15.6 g | 2.96 |
| 🧀 Cheese, oaxaca, solid | 297 kcal | 22.1 g | 2.97 |
Portion planning with crumbled feta cheese
- 100 calories comes to about 37 g (1.3 oz).
- 20 g of protein takes about 102 g, bringing 278 kcal with it — that is 7.2 g of protein per 100 calories.
- Macro split by calories: 8% carbs, 29% protein, 63% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 19.7 g per 100 g (≥ 20% DV)
Track crumbled feta cheese for free
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Crumbled Feta Cheese FAQ & Nutrition Questions
How many calories and carbs are in 1/4 cup crumbled (38 g) of crumbled feta cheese?
One serving of 1/4 cup crumbled (38 g) provides 104 calories, 2.1 g total carbs, 7.5 g protein, and 7.3 g fat.
How many calories and macros are in 1 oz (28.4 g) of crumbled feta cheese?
1 oz (28.4 g) of crumbled feta cheese provides 78 calories, 5.6 g protein, 1.6 g total carbs, and 5.4 g fat.
How many calories and macros are in 1 tbsp (9.5 g) of crumbled feta cheese?
1 tbsp (9.5 g) of crumbled feta cheese provides 26 calories, 1.9 g protein, 0.5 g total carbs, and 1.8 g fat.
How many calories are in 100 g of crumbled feta cheese?
Crumbled Feta Cheese contains 273 calories per 100 g, with 19.7 g protein, 5.6 g carbohydrate, and 19.1 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for crumbled feta cheese?
The official USDA FoodData Central ID for "Cheese, feta, whole milk, crumbled" is FDC ID: 2259796. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of crumbled feta cheese?
By calories, crumbled feta cheese is approximately 8% carbohydrates, 29% protein, and 63% fat.
How many calories are in an ounce of crumbled feta cheese?
One ounce (28 g) of crumbled feta cheese has 77 calories, with 5.6 g protein, 1.6 g carbs and 5.4 g fat. Four ounces (113 g) comes to 310 calories, and a full pound (454 g) to 1238 calories.
How much crumbled feta cheese is 100 calories?
About 37 g of crumbled feta cheese supplies 100 calories, because it carries 2.73 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much crumbled feta cheese do I need for 20 g of protein?
Roughly 102 g of crumbled feta cheese, which also brings 278 calories with it. That works out to 7.2 g of protein per 100 calories.
Is crumbled feta cheese high or low in calories for a dairy & egg?
Crumbled Feta Cheese sits 12% above the dairy & eggs average of 243 kcal per 100 g, ranking 19th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.