½ cup (medium) of High-Protein, Low-Fat Ricotta (124 g) has 138 calories. That works out to 111 calories per 100 g. It contains 5.6 g of carbs, 18 g of protein, 4.7 g of fat and 0 g of fiber. Its 248 mg of Phosphorus covers 35% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is High-Protein, Low-Fat Ricotta?

High-protein, low-fat ricotta is a fresh Italian cheese, traditionally made by reheating the whey left over from cheesemaking. It has a mild, milky flavour and a soft, moist texture with a slight graininess, so it works in both savoury and sweet dishes. In Italy, it is often used in pasta fillings and desserts; elsewhere, try it on toast, with fruit, or stirred into a simple pasta dish.

It offers plenty of protein for a fresh cheese while keeping fat relatively low: per 100 g, it has 14.5 g of protein and 3.8 g of fat. Values vary by product, so check the label. For an easy breakfast, pair it with fruit or herbs and tomatoes, depending on whether you prefer it sweet or savoury.

High-Protein, Low-Fat Ricotta Nutrition Facts

Selected: 100 g

111

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

14.5g

· 29% DV

Fat

3.8g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 53% · Fat 31%

High-Protein, Low-Fat Ricotta Vitamins & Minerals

Vitamins

B12

0.6µg · 25% DV

0.2mg · 15% DV

Biotin

3µg · 10% DV

0.3mg · 6% DV

Minerals

Phosphorus

200mg · 29% DV

Calcium

250mg · 25% DV

Selenium

9µg · 16% DV

Iodine

20µg · 13% DV

How Nutritious Is High-Protein, Low-Fat Ricotta?

Nutrient density

Medium

58/ 100

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

51/ 100

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.

High-Protein, Low-Fat Ricotta Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.7

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off High-Protein, Low-Fat Ricotta

To burn the 111 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is High-Protein, Low-Fat Ricotta Processed?

NOVA 3

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 High-Protein, Low-Fat Ricotta Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is High-Protein, Low-Fat Ricotta Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

High-Protein, Low-Fat Ricotta Fat Profile

SATURATED

2.4g

MONOUNSATURATED

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare High-Protein, Low-Fat Ricotta

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High-Protein, Low-Fat Ricotta vs Milk47 kcal more per 100 g

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Foods Similar to High-Protein, Low-Fat Ricotta

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

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Cream

340 kcal

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Frequently Asked Questions About High-Protein, Low-Fat Ricotta

What is high-protein, low-fat ricotta made from?

High-protein, low-fat ricotta is a leaner, protein-enriched style of ricotta cheese. Traditional ricotta is commonly made by heating whey left over from cheesemaking; manufacturers may use different methods or ingredients to produce higher-protein versions, so texture and taste can vary.

How is high-protein, low-fat ricotta different from cottage cheese?

High-protein, low-fat ricotta is usually smoother and milder than cottage cheese, which has distinct curds and often a tangier taste. Ricotta is traditionally made from whey, while cottage cheese is made from milk curds, although products vary.

How can you use high-protein, low-fat ricotta?

Use high-protein, low-fat ricotta in pasta, lasagna, toast, dips, or as a filling for pancakes and pastries. Its mild flavor works in both sweet and savory dishes; stir it in near the end when you want to retain a creamy texture.

Can high-protein, low-fat ricotta replace cottage cheese in lasagna?

Yes, high-protein, low-fat ricotta can replace cottage cheese in lasagna. It gives the filling a milder, generally smoother texture; if it seems watery, drain it first so the layers do not turn soggy.

Can you bake with high-protein, low-fat ricotta?

Yes, high-protein, low-fat ricotta works in baked dishes such as lasagna, stuffed pasta, cheesecake, and muffins. It adds moisture and a soft, slightly grainy texture, but it does not melt into long, stretchy strands like mozzarella.

Can you freeze high-protein, low-fat ricotta?

Yes, you can freeze high-protein, low-fat ricotta, though thawing may make it grainier or release liquid. Freeze it in an airtight container and use the thawed cheese in cooked dishes, where a change in texture is less noticeable.

How long does high-protein, low-fat ricotta last after opening?

High-protein, low-fat ricotta should stay refrigerated in a tightly closed container after opening. Follow the package’s use-by guidance and use a clean utensil each time; discard it if you notice mold, an off smell, or an unusual change in color.

Why is high-protein, low-fat ricotta watery?

High-protein, low-fat ricotta can release whey as it sits, so a little liquid on top is often normal. Pour it off or stir it back in, depending on the recipe; discard the cheese if it also has mold, an off smell, or discoloration.

Can you eat high-protein, low-fat ricotta without cooking it?

Yes, high-protein, low-fat ricotta is ready to eat when sold as a fresh packaged cheese and properly kept refrigerated. Spoon it onto toast, mix it into a dip, or serve it with fruit; avoid eating it if it smells off or shows mold.

Can high-protein, low-fat ricotta replace cream cheese in cheesecake?

Yes, high-protein, low-fat ricotta can replace cream cheese, but the cheesecake will usually be less dense and may have a grainier texture. Blend the ricotta until smooth before mixing, and expect a milder, less rich result.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026