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Fresh ricotta cheese Calories
Fresh, protein-rich cheese with calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Fresh ricotta cheese (124 g) has 216 calories. That works out to 174 calories per 100 g. It contains 3.7 g of carbs, 14 g of protein, 16.1 g of fat and 0 g of fiber. Its 17.4 µg of Selenium covers 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Fresh ricotta cheese Nutrition Facts
Selected: ½ cup (medium) · 124 g
216
KCAL / 124G
Carbs
3.7g
· 1% DV
Protein
14g
· 28% DV
Fat
16.1g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 26% · Fat 67%
Fresh ricotta cheese nutrition facts table · ½ cup (medium) (124 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 10.29 g | 51% |
| Trans fat | 0.56 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Fresh ricotta cheese?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 124 g | 216 kcal |
| 1 tablespoon (small) | 15 g | 26 kcal |
| 1 ounce (small) | 28 g | 49 kcal |
| 2 tablespoon (medium) | 30 g | 52 kcal |
| 0.25 cup (small) | 62 g | 108 kcal |
| 100 g | 100 g | 174 kcal |
| 1 serving (medium) | 100 g | 174 kcal |
| 0.75 cup (large) | 186 g | 324 kcal |
| 1 cup (large) | 248 g | 432 kcal |
Calculated from 174 calories per 100 g.
Frequently Asked Questions About Fresh ricotta cheese
What is fresh ricotta cheese made from?
Fresh ricotta cheese is traditionally made by reheating whey left over from cheesemaking, which forms soft curds. Many commercial versions also use milk, so the exact ingredients and texture can vary between products.
What does fresh ricotta cheese taste like?
Fresh ricotta cheese tastes mild, milky, and slightly sweet, with a soft, moist texture. Its gentle flavor works in both savory dishes and desserts, and it readily takes on the taste of herbs, sauces, or fruit.
Can you eat fresh ricotta cheese without cooking it?
Yes, fresh ricotta cheese can be eaten without cooking when it has been made with pasteurized milk and stored safely. Spoon it onto toast, serve it with fruit, or use it as a cool filling or topping.
Can fresh ricotta cheese be frozen?
Yes, fresh ricotta cheese can be frozen, but thawing often makes it grainier and releases liquid. Freeze it in an airtight container, thaw it in the refrigerator, and save it for cooked dishes where a perfectly smooth texture is not essential.
What can I use instead of fresh ricotta cheese?
Cottage cheese is a practical substitute for fresh ricotta cheese in many savory recipes; blend it first if you want a smoother filling. Mascarpone works in richer desserts, though it is creamier and less mild than ricotta.
Is fresh ricotta cheese the same as cottage cheese?
No, fresh ricotta cheese and cottage cheese are different. Ricotta is traditionally made from whey and has a soft, fine curd, while cottage cheese is made from milk and usually has larger, distinct curds.
Does fresh ricotta cheese melt when cooked?
No, fresh ricotta cheese usually does not melt into a smooth pool like mozzarella. It softens and may release moisture when heated, which is why it works well in fillings for pasta, baked dishes, and lasagna.
How long does fresh ricotta cheese last after opening?
Fresh ricotta cheese generally keeps for about three to five days after opening when refrigerated promptly in a sealed container. Discard it if it develops mold, an unusual smell, or a noticeable change in color.
Why is fresh ricotta cheese watery?
Fresh ricotta cheese can release whey as it sits, so a little liquid on top is not necessarily a sign that it has spoiled. Stir it in for a softer mixture, or drain the cheese in a fine sieve for a thicker filling.
Can you eat fresh ricotta cheese during pregnancy?
Yes, fresh ricotta cheese is generally suitable during pregnancy if it is made from pasteurized milk and kept refrigerated. Avoid ricotta made with unpasteurized milk; if you cannot confirm how it was made, ask your healthcare professional.
Fresh ricotta cheese Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
B12
0.43µg · 18% DV
Vitamin A
148.8µg · 17% DV
Biotin
2.6µg · 9% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
196mg · 28% DV
Calcium
257mg · 26% DV
Iodine
24µg · 16% DV
Sodium
104mg · 5% DV
Potassium ⭐
130mg · 4% DV
Fresh ricotta cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh ricotta cheese
To burn the 216 calories in ½ cup (medium) (124 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh ricotta cheese?
Fresh ricotta cheese is a soft Italian cheese traditionally made by reheating the whey left over from cheesemaking; some versions include milk as well. Its delicate, milky flavour and moist, creamy texture make it easy to spread or fold into other ingredients, rather than a firm cheese to slice.
In Italy it appears in filled pasta, baked dishes and desserts, and it also works simply on toast. Elsewhere, try it at breakfast with fruit or honey, or pair it with herbs and vegetables for a savoury meal. With 11.3 g of protein per 100 g, it adds protein along with a tender, creamy element. For a lighter plate, serve it with plenty of vegetables or fresh fruit instead of a rich pastry.
How Nutritious Is Fresh ricotta cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh ricotta cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh ricotta cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fresh ricotta cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh ricotta cheese Fat Profile
SATURATED
10.29g
MONOUNSATURATED
4.59g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.