How does feta compare to cheddar nutritionally?

Feta is significantly lower in calories (279 vs 415 kcal) and fat (23 g vs 34 g per 100 g) than cheddar. However, feta is higher in salt (1.9 g vs 1.8 g per 100 g). Protein is lower in feta (17 g vs 25 g). Feta is the better choice if you want a lighter cheese, but watch the sodium.

Is feta cheese high in salt?

Yes. Feta typically contains 1.9–2.4 g of salt per 100 g due to its brining process, which is higher than most hard cheeses. A 30 g serving provides around 0.6 g of salt. Rinsing feta under water before use can reduce sodium content by up to 30%.

Is feta cheese good for weight loss?

Feta can be a useful option during weight loss because it is lower in calories than most hard cheeses (279 kcal vs 415 kcal for cheddar per 100 g). Its strong, salty flavour means a small amount goes a long way. However, it is still a calorie-dense food, so portion control is essential.

What is the glycemic index of feta cheese?

Feta Cheese has a glycemic index of 0, which is classified as Low GI. Feta cheese contains negligible carbohydrates (1.5g per 100g), so it has a very low glycemic index.

Glucose: LowNOVA 2

Nutritional Information for Feta Cheese

Feta is a brined Greek cheese that is lower in calories and fat than cheddar but notably higher in salt. A typical feta provides around 279 kcal per 100 g with 23 g of fat and 17 g of protein. It contains virtually no carbohydrate, making it a low-GI food with minimal blood sugar impact.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	279 kcal / 1155 kJ	84 kcal
Protein	16.9g	5.1g
Carbohydrates	1g	0.3g
of which sugars	0g	—
Fat	23g	6.9g
of which saturated	17.1g	—
Fibre	0g	—
Salt	1.88g	—

Serving size: 30g (crumbled portion) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Feta contains only about 1 g of carbohydrate per 100 g, so it has a negligible effect on blood glucose.

Processing level

NOVA 2 (processed culinary ingredient)

Traditional feta cheese is made from sheep's or goat's milk, salt, cultures and rennet, then brined. It is a processed food (NOVA 2–3) but contains no ultra-processed additives such as emulsifiers or preservatives.

Feta Cheese at Tesco

Source: Tesco product page, October 2025

Tesco Greek Feta Cheese 200 G

NOVA 2 (processed culinary ingredient)

Tesco Organic Greek Feta Cheese 200 G

£2.90*NOVA 2 (processed culinary ingredient)

Tranos Greek Feta 200G

£1.69*NOVA 2 (processed culinary ingredient)

Yamas Authentic Greek Feta Pdo 150G

£2.00*NOVA 2 (processed culinary ingredient)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Feta is high in salt — typically 1.9–2.4 g per 100 g, which is higher than most other cheeses. Rinsing feta before eating can reduce sodium. Pre-prepared feta products (bakes, stuffed olives) often contain additional ingredients and higher NOVA scores.

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