½ cup (medium) of 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 256.7 mg of Calcium covers 26% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

What is Ricotta Cheese?

Ricotta cheese is a fresh Italian cheese traditionally made by reheating the whey left over from cheesemaking. It is bright white, moist and softly curded, with a mild, milky flavour and a delicate, creamy texture. In Italy it is used in savoury fillings for pasta and pastries as well as in desserts; elsewhere, it also works well spread on toast or spooned over fruit.

With 11.3 grams of protein per 100 grams, it can add substance to a light meal, though it also contains fat. Pair it with vegetables or fresh herbs for a savoury option, or use it in place of a richer filling when you want a softer, milder result.

Ricotta Cheese Nutrition Facts

Selected: 100 g

174

KCAL / 100G

Carbs

· 1% DV

Protein

11.3g

· 23% DV

Fat

13g

· 17% DV

Fiber

· 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%

Ricotta Cheese Vitamins & Minerals

Vitamins

0.26mg · 20% DV

B12

0.4µg · 17% DV

Vitamin A

120µg · 13% DV

0.5mg · 10% DV

Minerals

Calcium

207mg · 21% DV

Phosphorus

140mg · 20% DV

Selenium

8µg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is Ricotta Cheese?

Nutrient density

Medium

55/ 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

40/ 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.

Ricotta Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Ricotta Cheese

To burn the 174 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

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

Is 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 Ricotta Cheese 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 Ricotta Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ricotta Cheese Fat Profile

SATURATED

MONOUNSATURATED

3.5g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

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

Compare Ricotta Cheese

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Foods Similar to Ricotta Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

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61 kcal

🥛

Cream

340 kcal

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Frequently Asked Questions About Ricotta Cheese

What is ricotta cheese?

Ricotta cheese is a soft, fresh Italian cheese traditionally made by reheating whey left over from cheesemaking. Many versions also contain milk, so the texture can range from fine and creamy to slightly grainy.

What does ricotta cheese taste like?

Ricotta cheese tastes mild, milky, and slightly sweet, without the sharpness of aged cheeses. Its gentle flavor works in both savory fillings and desserts, while its moist, delicate curds give dishes a creamy texture.

How do you use ricotta cheese?

Ricotta cheese is commonly spooned into lasagna, stuffed pasta, and baked dishes, where it makes a soft, creamy filling. You can also blend it into sauces or spread it on toast; season savory dishes to taste because ricotta varies in saltiness.

What can I use instead of ricotta cheese?

Cottage cheese is a practical substitute for ricotta cheese in many cooked recipes. Blend or mash it first for a smoother filling; its curds and tangier taste are still noticeable, so it will not produce exactly the same texture.

Can you freeze ricotta cheese?

Yes, you can freeze ricotta cheese, but thawing often makes it watery and grainier. Drain off excess liquid and use the thawed cheese in cooked dishes such as lasagna or baked pasta rather than relying on its original texture for a dip.

What is the difference between ricotta cheese and cottage cheese?

Ricotta cheese is traditionally made from reheated whey and has fine, soft curds, while cottage cheese is made from milk curds that are usually larger and wetter. Cottage cheese often tastes tangier, so the two are not identical in recipes.

How long does ricotta cheese last after opening?

Opened ricotta cheese generally keeps for about three to five days in the refrigerator when tightly covered and handled with a clean spoon. Follow the package’s use-by guidance, and discard it if you notice mold, an unusual smell, or a changed appearance.

Does ricotta cheese melt when heated?

Ricotta cheese softens and releases moisture when heated, but it does not melt into a stretchy, smooth pool like mozzarella. That makes it useful in baked pasta and stuffed dishes, where it stays creamy and retains some of its curd structure.

Can you eat ricotta cheese without cooking it?

Yes, ricotta cheese can be eaten without cooking when it has been safely stored and is within its use-by date. Serve it on toast, with fruit, or as a dip; keep it refrigerated and return it promptly after serving.

Is ricotta cheese made from whey or milk?

Traditional ricotta cheese is made by heating whey, the liquid left after other cheeses are made, so the name means “recooked.” Some commercial ricotta also includes whole milk or cream, which can make it richer and smoother.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026