Feta cheese serving size, cups to grams and 30 g of protein
Here a serving of feta cheese is counted as 1 oz (28 g), about 3/4 wedge (1.33 oz), with 77 calories and 5.6 g protein. One cup weighs 5.3 oz (150 g). For 30 g of protein you need 5.4 oz (152 g), about 1 cup or 4 wedges (1.33 oz), with 416 calories.
Serving sizes of feta cheese
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, crumbled | 5.3 oz (150 g) | 410 calories | 29.6 g | 8.4 g | 28.6 g |
| 1 wedge (1.33 oz) | 1.3 oz (38 g) | 104 calories | 7.5 g | 2.1 g | 7.3 g |
| 1 oz | 1 oz (28 g) | 77 calories | 5.6 g | 1.6 g | 5.4 g |
| 100 g | 3.5 oz (100 g) | 273 calories | 19.7 g | 5.6 g | 19.1 g |
Cups to grams
USDA weighs 1 cup (crumbled) of feta cheese at 150 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.3 oz (150 g) | 410 calories |
| 3/4 cup | 4 oz (112 g) | 307 calories |
| 2/3 cup | 3.5 oz (100 g) | 273 calories |
| 1/2 cup | 2.6 oz (75 g) | 205 calories |
| 1/3 cup | 1.8 oz (50 g) | 136 calories |
| 1/4 cup | 1.3 oz (38 g) | 102 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 77 calories |
| 100 g (3.5 oz) | 2/3 cup | 273 calories |
| 1 lb (454 g) | 3 cups | 1238 calories |
What 3.5 oz (100 g) of feta cheese looks like
3.5 oz (100 g) of feta cheese is 3.5 oz, or about 2/3 cup or 2 1/2 wedges (1.33 oz). It has 273 calories, 19.7 g protein, 5.6 g carbs and 19.1 g fat. One wedge (1.33 oz) weighs 1.3 oz (38 g).
How much feta cheese for 30 g of protein
There is 19.7 g of protein in 3.5 oz (100 g) of feta cheese. 30 g of protein takes 5.4 oz (152 g), about 1 cup or 4 wedges (1.33 oz), which comes with 416 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3.6 oz (101 g) | 2/3 cup, 2 1/2 wedges (1.33 oz) | 277 calories |
| 30 g | 5.4 oz (152 g) | 1 cup, 4 wedges (1.33 oz) | 416 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Feta cheese: Cheese, Feta, FDC ID 2705714 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.