Every 100 kcal of feta cheese brings 5.4 g of protein. On that measure it ranks 60th of the 81 dairy foods in this database and 451st of all 796 foods on the site. Measured by weight instead, its 14.2 g per 100 g ranks 42nd in its group.
Around 21% of the calories in feta cheese come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
By weight, fat outweighs protein in feta cheese: 21.5 g of fat per 100 g against 14.2 g of protein, a ratio of 0.7 to 1.
Set against sweetened condensed milk, another dairy food entry in the database, a serving carries about 1 g more protein (sweetened condensed milk has 3 g per 2 tbsp).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 28 g, and it covers about 8% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of feta cheese
Protein and calories in Feta cheese for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
14.2 g
265 kcal
1 oz (serving used here)
28 g
4 g
74 kcal
1 cup, crumbled
150 g
21.3 g
398 kcal
1 cubic inch
17 g
2.4 g
45 kcal
1 wedge (1.33 oz)
38 g
5.4 g
101 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in feta cheese
The nine essential amino acids in Feta cheese, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.4 g
0.39 g
99
lysine
1.22 g
0.34 g
86
valine
1.06 g
0.3 g
75
isoleucine
0.803 g
0.22 g
57
threonine
0.637 g
0.18 g
45
phenylalanine
0.675 g
0.19 g
48
methionine
0.368 g
0.1 g
26
histidine
0.397 g
0.11 g
28
tryptophan
0.2 g
0.06 g
14
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
14.2 g. The 1 oz serving used on this page weighs 28 g and so carries 4 g.
How much protein do you get per 100 calories of feta cheese?
5.4 g. That figure divides its 14.2 g of protein per 100 g by its 265 kcal per 100 g, so it does not depend on serving size.
Is the protein in feta cheese complete?
Yes. The protein in feta cheese supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of feta cheese?
About 8%. One 1 oz serving has 4 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173420 (Cheese, feta), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.