How Many Carbohydrates In Feta Cheese? | Real Carb Numbers

Feta cheese provides roughly 1.1 grams of carbohydrates per 1-ounce (28g) serving, placing it among the lowest-carb cheese options available.

You might assume all cheese lands somewhere high on the carb scale. Cheddar and mozzarella get most of the attention, but feta plays by different rules. A tangy, crumbly white cheese from Greece, feta skips the milk sugars that drive up carb counts in softer varieties.

The real answer depends on your serving size. Per ounce, feta hovers around 1 gram of carbs. That makes it a natural fit for low-carb and keto diets — but the exact number shifts slightly by brand and moisture content. Here’s the full breakdown.

Feta Cheese Carb Count by Serving Size

Standard nutrition data from the University of Rochester Medical Center puts a 1-ounce (28g) serving of feta at 1.1 grams of total carbohydrates. That same ounce provides 76 calories, 5.3 grams of protein, and 5.3 grams of fat.

If you use a larger portion, the numbers scale accordingly. One cup of crumbled feta (about 150 grams) contains roughly 6.1 grams of carbs, alongside 396 calories, 21 grams of protein, and 32 grams of fat. The carb content varies because feta is a brined cheese with variable moisture.

A peer-reviewed study of prepacked PDO (Protected Designation of Origin) feta products found a range of 0 to 3.1 grams of carbs per 100 grams. Standard USDA-derived data reports closer to 4 grams per 100 grams. The takeaway: even the highest estimate keeps feta firmly in the low‑carb zone.

Why Feta Stands Out as a Low-Carb Cheese

Many people watching their carbohydrate intake reach for hard cheeses like cheddar or Parmesan. Feta offers a similar carb profile but with a different fat-to-protein ratio and a much brighter flavor. The reason lies in its production — feta is made from sheep’s milk (or a sheep‑goat mix) and drained of most whey, which strips away lactose.

Here’s what makes feta a standout on low‑carb and keto meal plans:

• Negligible net carbs: Feta contains zero grams of fiber, so total carbs equal net carbs. Per ounce, that’s just 1.1 grams of net carbs — a negligible amount even on strict plans.
• Higher fat per gram of protein: A 1‑ounce serving packs 5.3 grams of fat and 5.3 grams of protein, a balanced ratio that helps with satiety on keto.
• Rich in calcium: One ounce of feta provides 222 mg of calcium (17% of the Daily Value), offering a nutrient boost that hard cheeses also deliver.
• Modest sodium content: With 312 mg of sodium per ounce, feta is saltier than some cheeses but still fits within moderate sodium limits for most people.
• Low sugar: WebMD notes a 1‑ounce serving contains only 0.45 grams of sugar — barely a trace. That sugar comes from residual lactose, not added sweeteners.

The limited carbohydrate content means feta won’t spike blood sugar or insulin levels significantly, making it a safe choice for people with diabetes or anyone monitoring glycemic response.

Comparing Feta’s Carbs to Other Popular Cheeses

When you lay feta next to other common cheeses, its carb count stands out as consistently low. Cheddar and Swiss both run about 0.4 grams of carbs per ounce — slightly lower than feta. But many softer cheeses pack significantly more. Part‑skim mozzarella comes in at about 0.8 grams per ounce, while cottage cheese (1% fat) contains about 3 grams per ounce.

Healthline’s medically reviewed carbs per ounce feta information places it among the top tier for low‑carb dieters because of its high fat‑to‑carb ratio. The chart below shows how feta compares across half a dozen varieties.

Feta falls comfortably in the middle of the carb‑low pack. For someone on a strict 20‑gram‑per‑day keto plan, a single ounce of feta uses just over 5% of your daily carb allowance — room enough for plenty of vegetables.

How to Fit Feta Into a Low‑Carb or Keto Diet

Feta’s low carb count makes it easy to incorporate without careful tracking. The main challenge is its saltiness — a little goes a long way. Here’s how to use it effectively while staying within your goals.

1. Use feta as a finishing cheese: Crumble ½ to 1 ounce over salads, roasted vegetables, or eggs. The strong flavor means you get the cheese taste with fewer grams than a milder cheese would require.
2. Pair with non‑starchy vegetables: Combine feta with cucumbers, tomatoes, olives, and spinach for a Greek salad that stays under 10 total grams of carbs.
3. Marinate in olive oil and herbs: Soaking feta in olive oil, oregano, and black pepper extends its shelf life and mellows the salt. You can add the oil as fat on keto.
4. Bake whole slabs: A block of feta baked with cherry tomatoes and garlic creates a Mediterranean dip or pasta substitute that’s naturally low in carbs (skip the bread).
5. Watch your portion: Most people eat 1–2 ounces of feta per meal. At 1.1 grams per ounce, even 2 ounces stays under 3 grams of carbs — still low enough for most plans.

One note: feta contains significantly more sodium than many other cheeses (312 mg per ounce). If you’re on a sodium‑restricted diet, balance your daily intake by reducing added salt elsewhere.

What About Sugar and Net Carbs in Feta?

Feta’s sugar content is negligible. Per ounce, it contains roughly 0.45 grams of sugar — all from naturally occurring lactose. Since the cheese is well drained and brined, most of the milk sugars are removed during production. For comparison, the same amount of plain yogurt can contain 4–6 grams of sugar.

Because feta contains no dietary fiber, total carbohydrates and net carbohydrates are identical. Net carbs are calculated as total carbs minus fiber; with zero fiber, the number stays the same. That’s confirmed by both the URMC nutrition facts and WebMD’s analysis of feta cheese sugar content.

The table below summarizes the key nutrition numbers per serving.

Even at a full cup, feta contributes fewer than 7 grams of carbs — less than a single slice of bread. That’s why it’s commonly recommended for ketogenic and very‑low‑carb eating patterns.

The Bottom Line

Feta cheese lands at about 1.1 grams of carbohydrates per ounce, with zero fiber and almost no sugar. That places it in the same low‑carb category as brie and camembert, while offering a higher calcium and fat profile. For anyone tracking macros or following a keto diet, feta serves as a flavorful, carb‑friendly ingredient that doesn’t require precise measuring.

A registered dietitian can help you fit feta into your exact daily carb target, especially if you’re pairing it with other cheese varieties or high‑protein salads. Your next Greek salad or omelet now comes with a carb count you can trust.