Ricotta Nutrition Benefits and Facts

Nutritional summary

Ricotta is a high-lactose cheese compared to aged varieties, as it is a soft cheese that does not undergo the extensive bacterial fermentation that breaks down milk sugars .
Consumption of ricotta may help maintain muscle strength in older adults, likely due to its high concentration of whey protein (the protein fraction left over from primary cheesemaking) .
While dietary guidelines often recommend low-fat dairy to manage cardiovascular risk, recent systematic reviews suggest that the specific saturated fatty acids and minerals like calcium in cheese may not have the same heart-health impact as those found in red meat .
Ricotta is considered a fermented cheese option that can be used as a more nutrient-dense alternative to heavy cream or highly processed cheese spreads .

Interesting fact

The name 'ricotta' literally translates to 'recooked' in Italian, referring to the traditional process of heating the whey left over from the production of other cheeses like provolone or mozzarella.

Standout nutrients

SUPER

SOURCE

Calcium

GREAT

SOURCE

Retinol

GREAT

SOURCE

Vitamin A

GREAT

SOURCE

Riboflavin (Vitamin B2)

146

kcal per 100g

Protein9.50g

Fat10.2g

Carbs2.85g

Sugar1.15g

Fat breakdown

Polyunsat0.41g

Monounsat2.57g

Saturated6.42g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKeto

Sustainability

Moderate

As a dairy product, it has a lower footprint than beef but higher than plant-based proteins due to methane emissions.

Confidencemedium

Storage

Refrigerate

3–5 days

Keep in original liquid or airtight container

Flavour

Data & Sources

Harmonized from 2 validated sources

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Fermented Dairy Products, Musculoskeletal and Mental Health in Older Adults: is There Evidence to Support Benefits that go Beyond Those of Non-Fermented Dairy Products? - PMC

[2]pmc.ncbi.nlm.nih.gov

From Evidence to Practice: A Narrative Framework for Integrating the Mediterranean Diet into Inflammatory Bowel Disease Management - PMC

[5]pmc.ncbi.nlm.nih.gov

Dairy - The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Cheese • The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

48.5

Version

Similar flavours

Explore flavour space →