Protein in food · Dairy & cheese
How much protein is in feta?
One ounce of feta (28 g) has 4 g of protein (75 kcal); 100 g has 14.2 g.
5.4 g protein per 100 kcal · USDA FoodData Central
5.4 g of protein per 100 kcal (21% of its calories): 5–10 g is good on our scale.
25 g of protein from feta alone takes 176 g (about 6¼ oz) and 467 kcal.
#19 of 37 in Dairy & cheese for protein per 100 g, #27 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 14.2 g | 265 | 3.9 g | 21.5 g |
| 1 oz (28 g) | 4 g | 75 | 1.1 g | 6.1 g |
| 1 cup (150 g) | 21 g | 397 | 5.8 g | 32 g |
| 1 tbsp (9.4 g) | 1.3 g | 25 | 0.4 g | 2 g |
One ounce of feta (28 g) is 3% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 73%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, all 4 have more protein.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Reduced-fat Mexican cheese | 24.7 g | 282 | 8.8 g |
| Part-skim mozzarella | 23.8 g | 295 | 8.1 g |
| Fresh mozzarella | 22.2 g | 299 | 7.4 g |
| Goat cheese | 18.5 g | 264 | 7.0 g |
| Feta | 14.2 g | 265 | 5.4 g |
Recipes with feta
6 recipes in the Feast Mode library use feta, macros computed the same way.
Across the 6 library recipes that use it, a serving has 17 g of feta on average, which brings 2.5 g of protein: 7% of the dish’s protein. It carries the most in Spinach and Feta Egg Muffins, at 13% of the protein.
Questions
How much protein is in an ounce of feta?
One ounce of feta (28 g) has 4 g of protein and 75 kcal, with 1.1 g of carbohydrate and 6.1 g of fat.
How much protein is in 100 g of feta?
100 g of feta has 14.2 g of protein, 265 kcal, 3.9 g of carbohydrate and 21.5 g of fat (USDA FoodData Central 173420).
Is feta a good source of protein?
Good protein source: 5.4 g of protein per 100 kcal (21% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from feta alone takes 176 g (about 6¼ oz) and 467 kcal.
Which has more protein, feta or goat cheese?
Goat cheese, with 18.5 g of protein per 100 g against 14.2 g for feta. Per 100 kcal: feta 5.4 g, goat cheese 7.0 g.
Source: USDA FoodData Central, SR Legacy 173420: “Cheese, feta”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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