How Much Protein in Feta Cheese

Feta cheese is one of the most distinctive and widely loved cheeses in the world. Its crumbly texture, tangy flavour, and salty richness make it a favourite in everything from Greek salads to wraps, pasta dishes, and roasted vegetable trays. For many, feta adds both taste and nutrition to meals, but one of its most appealing qualities is its protein content. Protein plays an essential role in muscle repair, satiety, and overall wellbeing, and feta offers a decent amount for such a flavourful cheese. Understanding how much protein feta contains, and how it compares to other dairy foods, can help you include it wisely as part of a balanced UK diet.

The Protein Content in Feta Cheese

Feta cheese contains a moderate amount of protein compared to other cheeses. On average, it provides around 14 grams of protein per 100 grams. A typical serving size of 30 grams, which is roughly a small handful or the amount used to top a salad, offers about 4 to 5 grams of protein. This makes feta a useful protein source, especially when combined with other nutritious foods like lentils, quinoa, or grilled chicken in a balanced meal.

Traditional feta cheese is made from sheep’s milk or a blend of sheep’s and goat’s milk. This combination not only gives it its unique tangy taste but also influences its nutrient composition. Sheep’s milk, for instance, contains slightly more protein than cow’s milk, which contributes to feta’s rich texture and nutrient density.

Comparing Feta to Other Cheeses

When compared to other popular cheeses, feta’s protein content sits in the middle range. Cheddar cheese contains about 25 grams of protein per 100 grams, cottage cheese averages around 11 to 13 grams, and mozzarella offers about 22 grams. Feta, at around 14 grams per 100 grams, therefore provides a balance between richness and lightness.

What makes feta particularly appealing is its lower fat content compared to many hard cheeses. Full-fat feta contains around 21 grams of fat per 100 grams, while reduced-fat versions can have closer to 12 grams. Despite being lighter, it still retains its distinctive sharp flavour, making it a versatile ingredient for those who want to enjoy cheese without overindulging in fat or calories.

The Role of Protein in Feta Cheese

The protein in feta cheese plays a crucial role in supporting muscle health, repair, and maintenance. Like other dairy proteins, it contains all nine essential amino acids, making it a complete protein source. This is particularly beneficial for vegetarians, who may rely on dairy for high-quality protein in their diets.

The protein in feta is primarily casein, which is digested more slowly than plant-based proteins. This allows for a sustained release of amino acids into the bloodstream, providing ongoing nourishment for muscles and tissues. Eating feta cheese in moderation can help maintain a healthy metabolism and provide a satisfying source of energy, especially when paired with carbohydrates and vegetables.

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The Nutritional Benefits of Feta Cheese

Feta cheese offers far more than just protein. It is packed with nutrients that support bone strength, immune health, and overall wellbeing. One of its standout nutrients is calcium, which helps maintain strong bones and teeth. A 100-gram portion of feta provides roughly 490 milligrams of calcium, or around half the daily recommended intake for adults. This makes it particularly beneficial for bone health, especially for those who do not consume milk regularly.

Feta also provides phosphorus, another key mineral for bone strength, as well as zinc and selenium, which support immune function and protect against oxidative stress. Vitamin B12 and riboflavin (vitamin B2) in feta contribute to energy production and red blood cell formation, while its natural fats help the body absorb fat-soluble vitamins such as A and D.

Because feta is made using sheep’s or goat’s milk, it can be slightly easier to digest than cheeses made with cow’s milk. This makes it a good option for those who experience mild digestive sensitivity to dairy.

Feta Cheese and Heart Health

While cheese often gets a bad reputation for being high in sodium and fat, feta can be enjoyed as part of a heart-healthy diet when eaten in moderation. The fats in feta include a combination of saturated and unsaturated types, and when consumed within recommended limits, they can form part of a balanced intake. Some research suggests that dairy fats from sheep’s and goat’s milk contain beneficial fatty acids that support heart health by maintaining healthy cholesterol balance.

The key to enjoying feta healthily is portion control. Using small amounts as a flavour enhancer in salads, grain bowls, or omelettes allows you to benefit from its protein and calcium without consuming excessive sodium or fat.

Feta Cheese and Digestion

Feta cheese is fermented, which means it contains beneficial bacteria that can support gut health. The fermentation process helps break down lactose, making feta easier to digest for people with mild lactose intolerance. While it is not considered a probiotic food in the same way as yoghurt, the presence of lactic acid bacteria in feta contributes to a healthier gut microbiome.

The protein in feta also supports digestive health by contributing to satiety and stabilising energy levels. Pairing feta with high-fibre foods such as vegetables or whole grains enhances digestion and helps balance the meal nutritionally.

Feta Cheese and Weight Management

Because feta cheese is rich in flavour, a small amount goes a long way, making it a useful ingredient for people watching their calorie intake. Its combination of protein and fat helps promote satiety, meaning you feel full and satisfied with smaller portions.

Low-fat versions of feta are also available and contain roughly the same protein content as full-fat versions, allowing you to enjoy its benefits while reducing calorie and fat intake. When used to replace more calorie-dense cheeses or sauces, feta can help support a balanced, nutrient-rich diet.

How to Include Feta Cheese in Your Diet

Feta cheese is incredibly versatile and can be added to countless meals. Crumbled feta is a classic addition to salads, particularly when paired with tomatoes, olives, and cucumber for a traditional Greek-style dish. It can also be used to top roasted vegetables such as courgettes, peppers, or aubergines, adding a savoury depth to plant-based meals.

Feta works well in warm dishes too. It can be added to omelettes, pasta, or grain bowls, and pairs beautifully with herbs such as oregano, mint, and parsley. For a high-protein breakfast or snack, it can be combined with eggs or mixed into wholegrain wraps. Because feta’s saltiness enhances flavour, it often reduces the need for added seasoning, which can help lower overall sodium intake from other ingredients.

Comparing Feta to Cottage Cheese and Cheddar

Compared to cottage cheese, which provides about 11 to 13 grams of protein per 100 grams, feta contains slightly more protein but also more fat and sodium. Cheddar cheese, on the other hand, contains nearly double the protein of feta but is also much higher in saturated fat and calories. Feta therefore offers a middle ground for those looking for a flavourful cheese that provides good protein without being too heavy.

It is also worth noting that feta cheese contains less lactose than many other cheeses, making it easier on digestion for some people. Its unique nutritional balance makes it suitable for Mediterranean-style diets, which emphasise plant-based foods, lean proteins, and moderate dairy intake.

Feta Cheese and Bone Health

The calcium and phosphorus in feta cheese make it an excellent food for bone support. Both minerals are essential for maintaining bone density and preventing conditions such as osteoporosis. The protein in feta also contributes to collagen production, which helps maintain the structure and strength of bone tissue.

Including feta as part of a varied diet that also includes fruits, vegetables, and whole grains can help ensure the body receives all the nutrients it needs for bone and joint health. The combination of protein and calcium in feta is particularly beneficial for older adults who may be at greater risk of bone loss.

Feta Cheese for Vegetarians

Feta cheese can be an important protein source for vegetarians, as it provides a complete amino acid profile without the need for meat or fish. However, it is important to check whether the feta is made with animal or microbial rennet. Many UK supermarkets now offer vegetarian feta made with non-animal rennet, ensuring it is suitable for those following a vegetarian diet.

The combination of protein, calcium, and vitamins in feta makes it an easy and nutritious addition to plant-based meals, offering both flavour and substance without relying on processed protein substitutes.

How Much Protein Do You Need Each Day?

The average UK adult needs approximately 0.75 grams of protein per kilogram of body weight each day. This means a person weighing 70 kilograms requires around 52 grams of protein daily. A typical serving of feta provides around 5 grams, which can make a meaningful contribution when combined with other protein-rich foods throughout the day.

Feta cheese works particularly well as a topping or accompaniment rather than a main protein source. Pairing it with foods such as legumes, eggs, or fish helps create a balanced, protein-rich meal that supports overall health and energy.

Conclusion

Feta cheese offers a delicious and nutritious way to add protein to your meals. With around 14 grams of protein per 100 grams, it provides a complete amino acid profile that supports muscle health, energy, and satiety. Alongside protein, feta supplies calcium, phosphorus, and B vitamins that contribute to bone strength, energy metabolism, and overall wellbeing.

Whether sprinkled over salads, baked with vegetables, or used as a garnish for hearty grains, feta cheese enhances flavour while adding valuable nutrients. Its moderate fat content and digestibility make it a smart choice for those seeking a balanced diet without sacrificing taste.

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