How much protein is in Bulgarian feta cheese?

January 1, 2026 •

4 min read

A 100-gram serving of Bulgarian feta cheese typically contains between 17 and 20 grams of high-quality protein. This tangy, brine-aged cheese, traditionally made from sheep's milk with a yogurt culture, can be a flavorful and nutritious addition to many meals.

Quick Summary

Bulgarian feta offers a significant amount of protein per serving, ranging from 5-8 grams per ounce depending on the brand and milk type. It's a complete protein source, also rich in essential minerals and beneficial bacteria.

Key Points

High Protein Source: Bulgarian feta contains approximately 17-20 grams of protein per 100 grams, making it a robust source of this essential macronutrient.
Nutrient-Rich Profile: The cheese provides valuable nutrients beyond protein, including calcium, phosphorus, B vitamins, and healthy fats.
Supports Gut Health: As a fermented product, it contains probiotics, which are beneficial for immune function and intestinal health.
Aids in Weight Management: The high protein content promotes satiety, helping to curb hunger and reduce overall calorie consumption.
Distinct Flavor and Texture: Made with a yogurt culture and typically sheep's milk, Bulgarian feta has a tangier flavor and creamier texture than the crumbly Greek variety.
Consider Sodium Content: Due to its brining process, the cheese is high in sodium, so it's recommended to rinse it or enjoy it in moderation.
Versatile Culinary Ingredient: Its tangy flavor makes it a versatile ingredient, perfect for salads, spreads, baked dishes, and appetizers.

What is Bulgarian Feta?

Bulgarian feta, locally known as sirene, is a soft, white brine cheese that is distinct from its Greek counterpart. Traditionally produced with sheep's milk and a yogurt culture, it develops a tangy and slightly fermented flavor that sets it apart. The production process involves a lactic curd, a lighter dose of rennet, and a long fermentation time, which contributes to a creamier, softer texture compared to a typical Greek feta. The cheese is then aged and stored in brine, giving it its characteristic salty flavor.

The Protein Content of Bulgarian Feta

How much protein is in Bulgarian feta cheese? The amount can vary based on the specific brand, milk source, and processing methods. However, you can expect a consistently high protein count, especially when looking at the cheese per 100-gram serving, which is roughly 3.5 ounces.

Here’s a breakdown of the typical protein amounts based on serving size:

Per 100 grams: You can find approximately 17 to 20 grams of protein. This makes it a very protein-dense food, comparable to many meats.
Per 1-ounce (28g) serving: A typical single serving provides between 5 and 8 grams of protein. This is a substantial contribution to your daily intake, especially for such a small portion.

The high protein concentration comes from the sheep's milk, which is richer in protein than cow's milk. The cheese-making process concentrates these proteins, resulting in the final, nutrient-dense product.

Comprehensive Nutritional Benefits of Bulgarian Feta

While the protein content is a significant draw, Bulgarian feta offers more than just muscle-building amino acids. It is a source of other essential nutrients that contribute to overall health:

Calcium and Phosphorus: Important for maintaining bone health and density.
B Vitamins: The cheese contains a good profile of B vitamins, including B6 and B12, which are crucial for energy and metabolism.
Probiotics: The yogurt culture used in its creation provides beneficial live bacteria, which can support gut health and strengthen the immune system.
Conjugated Linoleic Acid (CLA): Derived from sheep's milk, CLA is a fatty acid that studies have shown may help improve body composition and reduce body fat.

Health Benefits of a Protein-Rich Diet

Incorporating protein-rich foods like Bulgarian feta into your diet is beneficial for several reasons:

Muscle Maintenance and Growth: Protein is a fundamental building block for muscle tissue. Adequate intake supports muscle mass, especially for those who are physically active or as we age.
Increased Satiety and Weight Management: High-protein foods help you feel full for longer, reducing overall calorie intake and aiding in weight loss or management.
Bone Health: Along with calcium and phosphorus, protein plays a vital role in strengthening bones and reducing the risk of conditions like osteoporosis.
Boosted Metabolism: Your body expends more energy to digest protein than it does for fats or carbohydrates, which can boost your metabolic rate.

How Bulgarian Feta Compares to Other Cheeses

Bulgarian feta is just one of many options available. Here is a comparison to help you understand how it stacks up nutritionally against other popular cheeses.


Cheese Type	Typical Protein (per oz)	Milk Source	Key Characteristic
Bulgarian Feta	5-8 grams	Sheep's milk (often)	Tangy flavor, soft/creamy texture
Greek Feta	5-7 grams	Sheep's and/or goat's milk	Crumbly texture, salty and tangy
Cottage Cheese	7-10 grams	Cow's milk	Very high moisture, mild flavor, lower calorie
Mozzarella	6-7 grams	Cow's milk	Mild flavor, excellent melting properties
Cheddar	7 grams	Cow's milk	Hard cheese, richer flavor, higher fat

Simple Ways to Enjoy Bulgarian Feta

This versatile cheese can be used in a variety of dishes. Here are a few ideas:

Salads: Crumble it over a classic salad with tomatoes, cucumbers, and onions. The tangy flavor adds a bright, refreshing kick.
Baked Dishes: Incorporate it into baked pasta dishes, casseroles, or baked vegetable recipes, similar to the viral baked feta pasta.
Appetizers: Serve it with a drizzle of olive oil and a sprinkle of herbs like oregano or mint alongside fresh bread.
Spreads and Dips: Mash it with some olive oil, herbs, and a touch of honey for a delicious spread for crackers or vegetables.
Reduce Saltiness: As with many brined cheeses, Bulgarian feta is high in sodium. To reduce the salt, rinse it briefly under cold water before use.

Conclusion

Bulgarian feta cheese is more than just a flavorful addition to your meals; it is a nutritional powerhouse. Its substantial protein content, along with a host of other vitamins, minerals, and probiotics, makes it a healthy and satisfying choice. While its sodium content calls for moderation, its creamy texture and tangy taste offer a versatile culinary ingredient. By understanding the nutritional benefits and how it compares to other cheeses, you can confidently add this distinct cheese to your diet for a healthy and delicious boost. For more detailed nutritional information on dairy products, you can explore resources like the Better Health Channel.

Frequently Asked Questions

Bulgarian feta and Greek feta have very similar protein levels, typically ranging from 5 to 8 grams per ounce. The specific amount can vary slightly depending on the brand, milk type, and aging process.

Traditionally, Bulgarian feta, or sirene, is made with sheep's milk. However, some versions may use cow's or goat's milk, which can slightly alter the final protein and fat content.

Yes. To reduce the saltiness, you can rinse the cheese under cold water before use or soak it in fresh water for a few hours. This makes the flavor milder and less overpowering.

Yes. Like most animal-based protein sources, the protein found in Bulgarian feta is considered a complete protein, meaning it contains all of the essential amino acids required by the human body.

An ounce (28g) of Bulgarian feta typically contains between 75 and 100 calories. The exact calorie count depends on the fat content and the specific brand.

Yes. Due to its low carbohydrate and high fat and protein content, Bulgarian feta is suitable for those following a ketogenic diet.

The creamier texture of some Bulgarian varieties is often due to the specific milk type used and a different production method involving a yogurt culture and a longer fermentation time. This results in a softer curd than the more crumbly Greek style.