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Feta vs Cheddar Cheese: Calories Compared
Feta is lower in calories (264 vs 404 per 100g). Feta has 14.2g protein per 100g versus 22.9g in Cheddar Cheese.
Per typical serving, Feta provides 74 kcal (based on a 28g portion) versus Cheddar Cheese at 113 kcal (28g). The average adult needs around 2,000 calories per day, so feta contributes 3.7% and cheddar cheese contributes 5.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Feta | Cheddar Cheese |
|---|---|---|
| Calories | 264 kcal | 404 kcal |
| Protein | 14.2g | 22.9g |
| Carbohydrates | 4.1g | 3.1g |
| of which Sugars | 4.1g | 0.5g |
| Fat | 21.3g | 33.3g |
| of which Saturates | 14.9g | 18.9g |
| Fibre | 0g | 0g |
| Sodium | 917mg | 653mg |
| Potassium | 62mg | 76mg |
| Calcium | 493mg | 710mg |
| Iron | 0.7mg | 0.1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 125µg | 330µg |
| Selenium | 15µg | 28µg |
| Riboflavin (B2) | 0.8mg | 0.4mg |
Nutrient-by-nutrient breakdown
- Calories: Cheddar Cheese has more (404kcal vs 264kcal per 100g) — a difference of 140kcal. Feta is the lower-calories option if that is your priority.
- Protein: Cheddar Cheese has more (22.9g vs 14.2g per 100g) — a difference of 8.7g. Cheddar Cheese is the stronger source of protein here.
- Carbohydrates: Feta has more (4.1g vs 3.1g per 100g) — a difference of 1g.
- Sugars: Feta has more (4.1g vs 0.5g per 100g) — a difference of 3.6g. Cheddar Cheese is the lower-sugars option if that is your priority.
- Fat: Cheddar Cheese has more (33.3g vs 21.3g per 100g) — a difference of 12g. Feta is the lower-fat option if that is your priority.
- Saturated fat: Cheddar Cheese has more (18.9g vs 14.9g per 100g) — a difference of 4g. Feta is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Feta has more (917mg vs 653mg per 100g) — a difference of 264mg. Cheddar Cheese is the lower-sodium option if that is your priority.
- Potassium: Cheddar Cheese has more (76mg vs 62mg per 100g) — a difference of 14mg. Cheddar Cheese is the stronger source of potassium here.
- Calcium: Cheddar Cheese has more (710mg vs 493mg per 100g) — a difference of 217mg. Cheddar Cheese is the stronger source of calcium here.
- Iron: Feta has more (1mg vs 0mg per 100g) — a difference of 1mg. Feta is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Cheddar Cheese has more (330µg vs 125µg per 100g) — a difference of 205µg. Cheddar Cheese is the stronger source of vitamin A here.
- Selenium: Cheddar Cheese has more (28µg vs 15µg per 100g) — a difference of 13µg. Cheddar Cheese is the stronger source of selenium here.
- Riboflavin (b2): Feta has more (1mg vs 0mg per 100g) — a difference of 0mg. Feta is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Feta | % DV | Cheddar Cheese | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Feta is the lower-calorie option at 264 kcal per 100g. If you need more protein, Cheddar Cheese provides more at 22.9g per 100g. For lower carbohydrates, Cheddar Cheese has fewer carbs at 3.1g per 100g.
Both feta and cheddar cheese can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Feta or Cheddar Cheese?
Feta has 264 calories per 100g while Cheddar Cheese has 404 calories per 100g. Cheddar Cheese is higher in calories by 140 kcal per 100g.
Which has more protein, Feta or Cheddar Cheese?
Feta contains 14.2g of protein per 100g. Cheddar Cheese contains 22.9g of protein per 100g. Cheddar Cheese has more protein.
Is Feta healthier than Cheddar Cheese?
Feta has 264 kcal, 14.2g protein, 4.1g carbs and 21.3g fat per 100g. Cheddar Cheese has 404 kcal, 22.9g protein, 3.1g carbs and 33.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Feta or Cheddar Cheese?
Feta contains 0g of fibre per 100g, and Cheddar Cheese contains 0g per 100g. Feta has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Feta vs Cheddar Cheese?
A typical 1 serving of feta (28g) is around 74 calories. A typical 1 slice of cheddar cheese (28g) is around 113 calories — a difference of 39 kcal per serving in favour of feta.
Can I substitute Feta for Cheddar Cheese in recipes?
In baking and cooking, dairy substitutions usually work best when fat content is similar — swapping a higher-fat dairy product for a lower-fat one can affect texture, moisture and how a recipe sets, even when the flavour is close.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).