Dairy and eggs
How much protein is in feta?
An ounce of feta has about 4 g of protein.
That's 14 g of protein per 100 g, or 5.4 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz | 28 g | 4 g | 75 |
| 1 cup, crumbled | 150 g | 21 g | 398 |
| 100 g | 100 g | 14 g | 265 |
How feta compares
Other dairy and eggs, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whey protein powderwhey-based | 78 g | 22 g |
| Egg whitesraw | 11 g | 21 g |
| Greek yogurtplain, nonfat | 10 g | 17 g |
| Cottage cheese2% low-fat | 11 g | 13 g |
| Skim milknonfat | 3.4 g | 9.9 g |
| Plain yogurtlow fat | 5.3 g | 8.3 g |
| Ricottapart-skim | 11 g | 8.3 g |
| Eggswhole, hard-boiled | 13 g | 8.1 g |
| Mozzarellapart-skim, low moisture | 24 g | 8.1 g |
| Swiss cheesesliced | 27 g | 6.9 g |
| Parmesangrated | 28 g | 6.8 g |
| Milk2% reduced fat | 3.3 g | 6.6 g |
| Cheddar cheeseregular | 23 g | 5.7 g |
| Whole milk3.25% fat | 3.2 g | 5.2 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. An ounce of feta covers about 13% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Cheese, feta", FDC ID 173420). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.