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Feta cheese

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories270 kcal
  • Proteins16.8 g
  • Carbohydrates0.37 g
  • Fats22.5 g
  • Fiber0 g
  • Sodium1.84 g
  • Sugars0.18 g
  • CO₂ footprint900 g
Detailed nutrition enriched from Canadian Nutrient File — Cheese, feta

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 14.6 g73% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 399 mg40% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.59 mg2.7–4.2% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 141 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 10 mg3.2% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 239 mg34% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 52 mg1.5% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1843 mg92% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 1.65 mg12–15% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.074 mg8.2% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.014 mg0.5% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 14.4 µg24% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 28 nutrients
  • Retinol 125 µg
  • Retinol activity equivalents 125 µg16% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 3 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.18 mg2% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 5 IU
  • Vitamin D2, ergocalciferol 0 µg
  • Vitamin D (D2 + D3) 0.1 µg0.7–2% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.03 mg2.5% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.203 mg17% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.326 mg2.2% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 2.64 mg NE18% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.967 mg19% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.028 mg2.2% of daily reference Codex NRV-R: 1.3 mg/day
  • Biotin 1.4 µg4.7% of daily reference Codex NRV-R: 30 µg/day
  • Total folacin 3 µg
  • Vitamin B-12 0.45 µg19% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 15.4 mg
  • Vitamin K (phylloquinone) 1.8 µg
  • Folic acid 0 µg
  • Naturally occurring folate 2 µg
  • Dietary folate equivalents 2 µg0.5% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Fatty acids Saturated and unsaturated fatty acids 76 nutrients
  • Cholesterol 81 mg
  • Fatty acids, trans, total 0.387 g
  • Fatty acids, saturated, 4:0, butanoic 0.714 g
  • Fatty acids, saturated, 6:0, hexanoic 0.528 g
  • Fatty acids, saturated, 8:0, octanoic 0.2 g
  • Fatty acids, saturated, 10:0, decanoic 0.588 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.702 g
  • Fatty acids, saturated, 14:0, tetradecanoic 2.36 g
  • Fatty acids, saturated, 16:0, hexadecanoic 6.8 g
  • Fatty acids, saturated, 18:0, octadecanoic 2.26 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.045 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 5.07 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.682 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.13 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.034 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0.01 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0.195 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.438 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0.017 g
  • Fatty acids, monounsaturated, total 5.75 g
  • Fatty acids, polyunsaturated, total 0.889 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.236 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.126 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0.011 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0.14 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0.066 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2i, linoleic, octadecadienoic 0.157 g
  • Fatty acids, polyunsaturated, 18:2t,t , octadecadienenoic 0 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0.069 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.298 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 4.04 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 0.453 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0.106 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0.048 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0.019 g
  • Fatty acids, total trans-monoenoic 0.206 g
  • Fatty acids, total trans-polyenoic 0.181 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0.019 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0.034 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0.024 g
  • Fatty acids, polyunsaturated, 21:5 0 g
  • Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:3, 0 g
  • Fatty acids, polyunsaturated, 22:2, docosadienoic 0.006 g
  • Fatty acids, monounsaturated, 18:1 10c 0 g
  • Fatty acids, monounsaturated, 18:1 11c 0.116 g
  • Fatty acids, monounsaturated, 18:1 12c 0.074 g
  • Fatty acids, monounsaturated, 18:1 13c 0.003 g
  • Fatty acids, monounsaturated, 18:1 14c 0.003 g
  • Fatty acids, monounsaturated, 18:1 15c 0.029 g
  • Fatty acids, monounsaturated, 18:1 16c 0.031 g
  • Fatty acids, monounsaturated, 18:1 11t 0.213 g
  • Fatty acids, monounsaturated, 18:1 4t 0 g
  • Fatty acids, monounsaturated, 18:1 5t 0 g
  • Fatty acids, monounsaturated, 18:1 6t-8t 0.047 g
  • Fatty acids, monounsaturated, 18:1 10t 0.124 g
  • Fatty acids, monounsaturated, 18:1 12t 0.069 g
  • Fatty acids, monounsaturated, 18:1 13t + 14t + 6c-8c 0.177 g
  • Fatty acids, monounsaturated, 18:1 16t 0.076 g
  • Fatty acids, monounsaturated, 20:1 5c 0 g
  • Fatty acids, polyunsaturated, 18:2 9c,13c 0 g
  • Fatty acids, polyunsaturated, 18:2 9c,14c 0.003 g
  • Fatty acids, polyunsaturated, 18:2 9c,15c 0 g
  • Fatty acids, polyunsaturated, 22:5n-6 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.18 g
Other compounds Additional compounds measured by CNF 28 nutrients
  • Sucrose 0 g
  • Glucose 0 g
  • Fructose 0 g
  • Lactose 0.03 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 56.1 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.15 g
  • Tryptophan 0.139 g
  • Threonine 0.639 g
  • Isoleucine 0.983 g
  • Leucine 1.71 g
  • Lysine 1.57 g
  • Methionine 0.344 g
  • Cystine 0.092 g
  • Phenylalanine 1.12 g
  • Tyrosine 0.954 g
  • Valine 1.1 g
  • Arginine 0.708 g
  • Histidine 0.482 g
  • Alanine 0.431 g
  • Aspartic acid 1.21 g
  • Glutamic acid 3.6 g
  • Glycine 0.299 g
  • Proline 1.76 g
  • Serine 1.03 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Salty, crumbly Greek brined cheese, traditionally made from sheep's and goat's milk. Crumble it over salads, roasted vegetables and pastries.

Cook with it

Recipes using this ingredient

Chickpea, Spinach and Feta Quiche

20 min 42 min 10 min

A crisp shortcrust shell holds tender spinach, lightly browned chickpeas, and pockets of salty feta in a soft egg custard. The chickpeas give the filling more substance than a standard spinach quiche without making it heavy.

Greek Salad with Lemon-Oregano Dressing

20 min 10 min

A proper Greek salad does not need much help, just decent vegetables, salty feta, and a sharp dressing that wakes everything up. This version keeps the classic Mediterranean backbone and adds a simple lemon-oregano sauce, fresh for the burning summers we have in Belgium.

Start a recipe with it Build your own recipe around Feta cheese and see its nutrition per serving.