Nutritional Value Of Feta Cheese

Feta cheese, often used in salads and on pizza, contains both calcium and phosphorus. Both of these minerals are important for healthy bones. Feta cheese also contains protein and some B vitamins. The dietary reference intake, or DRI, percentages listed are for adults between ages 18 and 50. Values may vary for older adults and children.

Calories

One ounce of feta cheese contains 75 calories, over half of which come from fat. One ounce of feta cheese contains 6 g of fat, which account for 54 of the 75 calories. The majority of this fat, 4.2 g, is saturated fat. One ounce of feta cheese also contains 25 mg of cholesterol, which is 8.3 percent of the maximum recommended daily intake of 300 mg.

Protein

In addition to the 54 fat calories, feta cheese contains 16 protein calories, which come from the 4 g of protein per ounce. While feta cheese is a complete protein because it contains all of the essential amino acids, it does not contain a large amount of any one amino acid in particular.

Carbohydrates

Very few of the calories in feta cheese come from carbohydrates. The 1.2 g of carbohydrates, all of which are sugar, contribute to only 5 calories. Feta cheese contains no fiber.

Minerals

Although feta cheese is low in many minerals, it contains a moderate amount of calcium and phosphorus. One serving provides 14 percent of the DRI for both calcium and phosphorus. Both of these minerals are essential for bone, tooth and heart health. One ounce of feta cheese supplies less than 10 percent of the DRI for all other minerals.

Sodium

A one-ounce serving of feta cheese contains 316 mg of sodium. This is 13 percent of the maximum recommended daily amount of sodium.

Water-Soluble Vitamins

Feta cheese contains a significant amount of two of the water-soluble B vitamins -- riboflavin and B-12. One ounce of feta supplies nearly 20 percent of the DRI for riboflavin, or B-2. Riboflavin is important for eye health, plays a role in the metabolism of all macronutrients and assists with iron absorption. One ounce of feta cheese also provides 20 percent of the DRI for B-12, which assists in the formation of red blood cells. An ounce of feta cheese provides less than 10 percent of all other B vitamins and vitamin C.