17 Fit Food calories Dairy and eggs
Feta calories and nutrition facts
Per 100 g: 265 kcal — 14.2 g protein, 21.5 g fat and 3.9 g carbs.
Genuine feta is a protected Greek cheese made from sheep’s milk, sometimes blended with goat’s, and matured in brine; cow’s milk versions are sold as salad or white cheese. It’s crumbled over horiatiki salad, baked in filo for spanakopita or roasted whole with tomatoes. A 40 g portion comes to about 106 kcal, and it’s rich in calcium and vitamin B12.
- High in protein
- High in vitamin B12
- High in calcium
- High in vitamin B2
- Protein 21%
- Fat 73%
- Carbs 6%
In everyday portions
- Typical serving · 40 g 106 kcal
- 100 kcal is 38 g this much of it gives 100 kcal
- 20 g of protein is 140 g this much to eat for 20 g of protein
- Energy density Medium 2.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Feta | 265 | 14.2 | 21.5 | 3.9 |
| Sheep’s milk feta | 274 | 14.8 | 22.8 | 2.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Feta
Energy and macros
- Energy 265 kcal 13%
- Protein 14.2 g 28%
- Fat 21.5 g 31%
- Carbs available, without fibre 3.9 g 1%
- Fibre 0 g
- Salt 2.8 g 47%
Where the calories come from
- Protein 21%
- Fat 73%
- Carbs 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 125 µg 16%
- Vitamin D 0.4 µg 8%
- Vitamin E 0.18 mg 2%
- Vitamin K 1.8 µg 2%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.154 mg 14%
- Vitamin B2 (riboflavin) 0.844 mg 60%
- Vitamin B3 (niacin) 0.991 mg 6%
- Vitamin B5 (pantothenic acid) 0.967 mg 16%
- Vitamin B6 0.424 mg 30%
- Folate (B9) 32 µg 16%
- Vitamin B12 1.7 µg 68%
- Choline 15.4 mg
Minerals
- Potassium 62 mg 3%
- Calcium 493 mg 62%
- Phosphorus 337 mg 48%
- Magnesium 19 mg 5%
- Iron 0.65 mg 5%
- Zinc 2.9 mg 29%
- Copper 0.032 mg 3%
- Manganese 0.028 mg 1%
- Selenium 15 µg 27%
- Iodine 80 µg 53%
- Sodium 1,139 mg 47%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- High in calcium
- High in vitamin B2
- High in iodine
- High in phosphorus
- High in vitamin B6
- Source of zinc
- Source of selenium
- Source of vitamin B5
- Source of folate
- Source of vitamin A
Sheep’s milk feta
Energy and macros
- Energy 274 kcal 14%
- Protein 14.8 g 30%
- Fat 22.8 g 33%
- Carbs available, without fibre 2.5 g <1%
- Fibre 0 g
- Salt 2.6 g 43%
Where the calories come from
- Protein 22%
- Fat 75%
- Carbs 4%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 179 µg 22%
- Vitamin D 0.5 µg 10%
- Vitamin E 0.37 mg 3%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.055 mg 5%
- Vitamin B2 (riboflavin) 0.29 mg 21%
- Vitamin B3 (niacin) 0.19 mg 1%
- Vitamin B5 (pantothenic acid) 0.27 mg 5%
- Vitamin B6 0.07 mg 5%
- Folate (B9) 29.5 µg 15%
- Vitamin B12 0.77 µg 31%
- Choline no data
Minerals
- Potassium 95 mg 5%
- Calcium 318 mg 40%
- Phosphorus 207 mg 30%
- Magnesium 18.3 mg 5%
- Iron 0.2 mg 1%
- Zinc 1 mg 10%
- Copper 0.05 mg 5%
- Manganese 0 mg 0%
- Selenium no data
- Iodine no data
- Sodium 1,040 mg 43%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in calcium
- High in vitamin B12
- Source of phosphorus
- Source of vitamin A
- Source of vitamin B2
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 82% More vitamin B12 than 82% of dairy foods and eggs.
- 95% More vitamin B2 than 95% of dairy foods and eggs.
- 98% More iodine than 98% of dairy foods and eggs.
- 98% More vitamin B6 than 98% of dairy foods and eggs.
- 81% More selenium than 81% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
- Fried eggs 196 kcal
- Mozzarella 254 kcal
- Brie 334 kcal
- Quail eggs 158 kcal
- Processed cheese 371 kcal
- Gouda 356 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173420.
The vitamins and minerals it lacked come from ANSES-CIQUAL (France).
Carbs are available carbohydrates, without fibre, as on EU labels.