Feta Cheese vs. Greek Yogurt

Nutrition comparison of Feta Cheese and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of feta cheese versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and greek yogurt:

  • Both greek yogurt and feta cheese are high in calcium and protein.
  • Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Feta cheese is a great source of Vitamin A.
  • Greek yogurt has 7.9 times less cholesterol than feta cheese.
Detailed nutritional comparison of feta cheese and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Feta Cheese src
Image of Greek Yogurt src

Calories and Carbs

calories

Feta cheese is high in calories and greek yogurt has 72% less calories than feta cheese - greek yogurt has 73 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Greek Yogurt
Protein 21% 55%
Carbohydrates 6% 22%
Fat 73% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and feta cheese are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

sugar

Feta cheese has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Both greek yogurt and feta cheese are high in protein. Feta cheese has 43% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and greek yogurt has 91% less saturated fat than feta cheese - greek yogurt has 1.2g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

trans fat

Both greek yogurt and feta cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and feta cheese does not contain significant amounts.

cholesterol

Greek yogurt has 7.9 times less cholesterol than feta cheese - greek yogurt has 10mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than feta cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has 39% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Feta cheese has more Vitamin D than greek yogurt - feta cheese has 16iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and feta cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Greek yogurt and feta cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Feta Cheese Greek Yogurt
Thiamin 0.154 MG 0.044 MG
Riboflavin 0.844 MG 0.233 MG
Niacin 0.991 MG 0.197 MG
Pantothenic acid 0.967 MG 0.47 MG
Vitamin B6 0.424 MG 0.055 MG
Folate 32 UG 12 UG
Vitamin B12 1.69 UG 0.52 UG

Minerals

calcium

Both greek yogurt and feta cheese are high in calcium. Feta cheese has 329% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Feta cheese has 15 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Greek yogurt has 127% more potassium than feta cheese - greek yogurt has 141mg of potassium per 100 grams and feta cheese has 62mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both feta cheese and greek yogurt contain small amounts of beta-carotene.

Feta Cheese Greek Yogurt
beta-carotene 3 UG 6 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Feta Cheese Greek Yogurt
alpha linoleic acid 0.265 G 0.007 G
Total 0.265 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, feta cheese has more linoleic acid than greek yogurt per 100 grams.

Feta Cheese Greek Yogurt
linoleic acid 0.326 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.326 G 0.067 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Greek Yogurt .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Feta Cheese g

()
Daily Values (%)

Greek Yogurt g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and greek yogurt has 70% less calories than feta cheese - greek yogurt has 73 calories in 100g and feta cheese has 265 calories.

Is greek yogurt or feta cheese better for protein?
Both greek yogurt and feta cheese are high in protein. Feta cheese has 40% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and feta cheese has 14.2g of protein.

Does greek yogurt or feta cheese contain more calcium?
Both greek yogurt and feta cheese are high in calcium. Feta cheese has 330% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and feta cheese has 493mg of calcium.