Feta vs Goat cheese (soft)
Both are soft, tangy cheeses at around the same calories. Feta is saltier and firmer with more calcium; soft goat cheese is creamier with a bit more protein. Feta for a briny crumble in salads, goat cheese for a smooth, spreadable tang.
Feta and Goat cheese (soft), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Feta · per 100 g | Goat cheese (soft) · per 100 g | |
|---|---|---|
| Calories | 265 | 264 |
| Protein | 14.2 g | 18.5 g |
| Fat | 21.5 g | 21.1 g |
| Carbs | 3.9 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Sodium | 1139 mg | 459 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 493 mg | 140 mg |
| Folate | 32 µg | 12 µg |
| Iron | 0.7 mg | 1.9 mg |
| Magnesium | 19 mg | 16 mg |
| Niacin | 1 mg | 0.4 mg |
| Phosphorus | 337 mg | 256 mg |
| Potassium | 62 mg | 26 mg |
| Riboflavin | 0.8 mg | 0.4 mg |
| Thiamin | 0.2 mg | 0.1 mg |
| Vitamin A | 125 µg | 288 µg |
| Vitamin B12 | 1.7 µg | 0.2 µg |
| Vitamin B6 | 0.4 mg | 0.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.4 µg | 0.4 µg |
| Vitamin E | 0.2 mg | 0.2 mg |
| Vitamin K | 1.8 µg | 1.8 µg |
| Zinc | 2.9 mg | 0.9 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Feta or Goat cheese (soft) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.