Protein in Feta: How Much per 100g and per Portion
Feta cheese provides 15.6g of protein per 100g. A smaller 30g amount, often used in salads, contains 4.7g of protein. Protein accounts for 25% of the total energy in feta, with the majority of its calories coming from fat.
CoFID 12-525 · Cheese, Feta
What the numbers say
- Protein per calorie. Feta provides 6.2g of protein for every 100 kcal. Overall, protein makes up 25% of the total energy in the cheese.
- UK front-of-pack colours. According to UK front-of-pack guidance, feta is rated high in fat, high in saturated fat, and high in salt per 100g. It is rated low for sugars.
- Carbohydrate and fibre. Feta contains almost no fibre, with a value of 0.0g per 100g. It is also very low in carbohydrates, with just 1.5g per 100g.
Feta macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 250 kcal 1,037 kJ |
12% | – |
| Protein | 15.6g | 31% | – |
| Fat | 20.2g | 29% | high |
| of which saturates | 13.7g | 68% | high |
| Carbohydrate | 1.5g | 1% | – |
| of which sugars | 1.5g | 2% | low |
| Fibre | 0g | – | – |
| Salt | 2.5g | 42% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in feta by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 4.7g | 75 | 0.4g | 6.1g |
| 50g | 7.8g | 125 | 0.8g | 10.1g |
| 100g | 15.6g | 250 | 1.5g | 20.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of feta for 20g or 30g of protein
- To get 20g of protein from feta, you would need to eat a 128g amount, which also contains 321 kcal and 3.21g of salt.
- A larger protein target of 30g would require 192g of feta, providing 481 kcal and 4.81g of salt.
- Note the high salt content: a 100g amount of feta contains 2.5g of salt, which is a significant portion of the daily reference intake.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, feta ranks 9th out of 23 for protein content per 100g. Its protein per 100g (15.6g) is higher than a fried egg (14.7g) but lower than other cheeses like mozzarella (18.6g), brie (20.3g), and soft goats’ cheese (21.1g). When ranked by protein per calorie, feta places lower at 19th in its group. This is because its protein density of 6.2g per 100 kcal is less than that of mozzarella (7.2g) and fried egg (7.3g), reflecting its higher fat content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Feta | 15.6g | 250 | 6.2g |
| Fried Egg | 14.7g | 200 | 7.3g |
| Brie | 20.3g | 343 | 5.9g |
| Mozzarella | 18.6g | 257 | 7.2g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
Quick answers
Is feta high in protein?
Feta provides 15.6g of protein per 100g. This is a moderate amount compared to other cheeses like mozzarella (18.6g) and soft goats’ cheese (21.1g).
How much protein is in a 30g portion of feta?
A 30g amount of feta cheese contains 4.7g of protein, along with 75 kcal and 6.1g of fat.
Is feta high in fat?
Yes, feta contains 20.2g of fat and 13.7g of saturated fat per 100g. Based on UK front-of-pack labelling, both fat and saturated fat levels are considered high.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 2.5g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.