⏱ 20 min total

Roasted Feta with Olives and Red Peppers

Name: Roasted Feta with Olives and Red Peppers
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 2 ½ large Black olives; ¾ pita, large Whole wheat pita bread; ¼ tbsp Parsley; ½ tbsp Olive oil; ¹⁄₁₆ tsp, ground Oregano; ¹⁄₁₆ tsp Black pepper; 2 oz Feta cheese; ½ oz Sweet red peppers

Per 1 serving · 138 g · 8 ingredients

Calories

353

18%
of a 2,000 cal day

Protein
13g
14% of calories
Carbs
30g
33% of calories
Fat
21g
53% of calories

Portion

At a glance

One serving of Roasted Feta with Olives and Red Peppers (138 g) has 353 calories, with 13 g of protein, 30 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (26% DV), thiamine (21% DV) and riboflavin (b2) (40% DV). Keep an eye on sodium and saturated fat, which provide 44% and 49% of the daily value.

Per 100 g

256cal

medium energy density

Protein per 100 cal

3.7g

Net carbs

26g

carbs minus fiber

Fiber

4.2g

2.7 g sugar

High in

20%+ of the daily value

Protein26%
Thiamine21%
Riboflavin (B2)40%
Vitamin B630%
Vitamin B1240%
Calcium31%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin E10%
Vitamin K19%
Niacin13%
Folate (B9)10%
Pantothenic acid19%

Watch

20%+ of the daily value

Sodium44%
Saturated fat49%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 5 min

1
Preheat oven to broil or 400°F (200°C) if baking.
2
Rinse and pat dry the feta cheese.
3
If using fresh red peppers, chop them. If using frozen, thaw and drain them. Chop the parsley. Pit, rinse, and coarsely chop the olives.
4
Cut the feta cheese into 1/2-inch-thick slices and divide evenly among 4 small oven-safe dishes, or arrange in a single layer in a larger one.
5
Sprinkle the oregano and pepper over the cheese.
6
In a small bowl, combine the chopped red peppers, olives, and olive oil. Spoon this mixture over and around the cheese.
7
Broil for about 5 minutes, or bake for 10-15 minutes, until the edges of the cheese are golden and bubbly.
8
Serve hot with pita bread.

Vitamins & minerals

Amounts for 1 serving (138 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	81 μg	9%
Vitamin C	8 mg	9%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	10%
Vitamin K	22 μg	19%
Thiamine	0.2 mg	21%
Riboflavin (B2)	1 mg	40%
Niacin	2 mg	13%
Vitamin B6	0.4 mg	30%
Folate (B9)	39 μg	10%
Vitamin B12	1 μg	40%
Pantothenic acid	1 mg	19%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	306 mg	31%
Iron	2 mg	31%
Potassium	147 mg	3%
Magnesium	47 mg	11%
Phosphorus	282 mg	40%
Zinc	2 mg	22%
Copper	0.2 mg	21%
Manganese	1 mg	39%
Selenium	30 μg	54%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	79 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	3 g	—
Glycine	0.2 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	71 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 353 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

67min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
50min
Swimming laps

Common questions

How many calories are in Roasted Feta with Olives and Red Peppers?

One serving of Roasted Feta with Olives and Red Peppers (1 serving) has 353 calories, which works out to 256 calories per 100 g. That is about 18% of a 2,000-calorie day.

Are Roasted Feta with Olives and Red Peppers high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Roasted Feta with Olives and Red Peppers keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Feta with Olives and Red Peppers?

1009 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Feta with Olives and Red Peppers?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (138 g)

Calories353

% Daily Value*

Total fat 21g	27%
Saturated fat 9.8g	49%
Trans fat 0g
Cholesterol 51mg	17%
Sodium 1,009mg	44%
Total carbohydrate 30g	11%
Dietary fiber 4.2g	15%
Total sugars 2.7g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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