Calories in Ricotta Cheese: Nutritional facts for Ricotta Cheese Types

A 100g (3.5 oz) serving of whole milk ricotta cheese contains 174 calories. A 100g (3.5 oz) serving of part-skim ricotta cheese provides 138 calories. Fat-free ricotta cheese (100g) contains 70-80 calories.

One kilogram (1000g, 35.27 oz) of whole milk ricotta cheese contains 1740 calories. One kilogram (1000g, 35.27 oz) of part-skim ricotta cheese provides 1380 calories.

One tablespoon (15.5g, 0.55 oz) of whole milk ricotta cheese contains 27 calories. One tablespoon (15.5g, 0.55 oz) of part-skim ricotta cheese provides 21 calories.

Two tablespoons (31g, 1.09 oz) of whole milk ricotta cheese contain 54 calories. Two tablespoons (31g, 1.09 oz) of part-skim ricotta cheese provide 43 calories.

Ricotta cheese provides some health benefits like supporting bone health and offering high-quality protein due to its rich content of whey protein, calcium, and other essential nutrients. A list of the health benefits of ricotta cheese are shown below:

• Good Source of High-Quality Whey Protein: Ricotta cheese is primarily made from whey, a byproduct of cheesemaking, which contains easily digestible whey proteins. These proteins provide all essential amino acids, supporting muscle maintenance, repair, and growth. (Hoffman, J.R. & Falvo, M.J., 2004, "Protein – Which is Best?").
• Rich in Calcium and Phosphorus: Ricotta cheese is a good source of calcium and phosphorus, both of which are essential minerals for building and maintaining strong bones and teeth. (Heaney, R.P., 2006, "Bone health").
• Provides Vitamin B12 and Riboflavin: It contains significant amounts of Vitamin B12, crucial for nerve function and red blood cell formation, and riboflavin (Vitamin B2), which is important for energy metabolism and cellular function.
• Source of Selenium: Ricotta cheese is a good source of selenium, a trace mineral that acts as an antioxidant, protecting cells from damage and supporting thyroid hormone metabolism. (Rayman, M.P., 2012, "Selenium and human health").
• Versatile and Can Be Part of a Balanced Meal: Its mild flavor allows ricotta to be incorporated into both savory and sweet dishes, making it easier to include these nutrients in various meals. It can be paired with fruits, vegetables, or whole grains.
• May Support Weight Management (as part of a protein-rich diet): The protein in ricotta cheese can contribute to satiety, helping to keep you feeling full for longer, which may aid in overall calorie management when part of a balanced diet. (Westerterp-Plantenga, M.S., et al., 2009, "Dietary protein, weight loss, and weight maintenance").

Ricotta cheese has been known to cause some unwanted effects like contributing to saturated fat intake and potential issues for lactose intolerant individuals due to its dairy origin and fat content. A list of the downsides of ricotta cheese are shown below:

• Contains Saturated Fat (Whole Milk Varieties): Whole milk ricotta cheese is relatively high in saturated fat. Diets high in saturated fat can contribute to increased LDL (bad) cholesterol levels, which is a risk factor for heart disease. Choosing part-skim or fat-free versions can mitigate this. (American Heart Association, "Saturated Fat").
• Lactose Content Can Cause Issues for Intolerant Individuals: Ricotta cheese, being a dairy product, contains lactose. Individuals who are lactose intolerant may experience digestive symptoms such as bloating, gas, diarrhea, and abdominal pain after consuming ricotta cheese.
• Moderate to High in Calories (Whole Milk Varieties): Whole milk ricotta is calorie-dense due to its fat content. While it provides nutrients, portion control is important, especially for individuals managing their weight.
• Sodium Content: Ricotta cheese contains sodium, although generally less than many aged cheeses. A 100g serving of whole milk ricotta has about 84mg, while part-skim can have 125mg. Individuals monitoring sodium intake should check labels.
• Potential for Dairy Allergy: Some individuals may have an allergy to milk proteins (casein or whey) found in ricotta cheese, which can cause allergic reactions ranging from mild to severe.

Yes, ricotta cheese can be good for you when consumed in moderation as part of a balanced diet, particularly if choosing part-skim or lower-fat varieties. It is a good source of high-quality protein, primarily from whey, which is easily digestible and contains all essential amino acids. Ricotta is also rich in calcium and phosphorus, essential for bone health, and provides significant amounts of Vitamin B12 and riboflavin. (USDA FoodData Central, "Cheese, ricotta, whole milk" and "Cheese, ricotta, part skim milk"). These nutrients contribute to various bodily functions, including muscle maintenance, energy production, and nerve health. (Gaucheron, F., 2005, "The minerals of milk"). However, whole milk ricotta is high in saturated fat and calories, so portion control is important. Individuals with lactose intolerance or dairy allergies should avoid it.

Ricotta cheese contains a moderate amount of cholesterol, with the exact amount varying based on the milk fat content. Whole milk ricotta cheese contains 49mg of cholesterol per 100g serving. A half-cup (124g) serving of whole milk ricotta would therefore provide 61mg of cholesterol. Part-skim ricotta cheese contains less, with 31mg of cholesterol per 100g.

Although these amounts are not exceptionally high compared to some other foods like eggs or certain organ meats, it is a source of dietary cholesterol. For most people, dietary cholesterol has a less significant impact on blood cholesterol levels than saturated and trans fats. (McNamara, D.J., 2000, "Dietary cholesterol and atherosclerosis"). Whole milk ricotta does contain a notable amount of saturated fat (8.3g per 100g), which is more concerning for blood cholesterol levels than the dietary cholesterol itself (Grundy, S.M., et al., 2019). Individuals concerned about their cholesterol levels might opt for part-skim ricotta or consume whole milk ricotta in moderation.

The calorie content of ricotta cheese varies significantly based on its milk fat content and whether it is fresh or aged. Fresh whole milk ricotta cheese is the most calorie-dense among common fresh varieties, containing 174 calories per 100g, due to its higher fat content. Part-skim ricotta cheese offers a lower-calorie alternative, with 138 calories per 100g, as some of the fat has been removed. Fat-free (nonfat) ricotta cheese has the fewest calories among fresh types, providing only 70 to 80 calories per 100g, because it contains virtually no fat. Sheep's milk ricotta, known for its richness, can be higher in calories than cow's milk whole milk ricotta, often ranging from 180 to 220 calories per 100g due to the naturally higher fat content of sheep's milk. Ricotta Salata, which is an aged, pressed, and salted form of ricotta, is considerably more calorie-dense than fresh ricotta, typically ranging from 220 to 280 calories per 100g, because the aging process reduces moisture and concentrates the fats and proteins. Impastata ricotta, a drier version, will have calories similar to or slightly higher than regular whole milk ricotta.

The origin of ricotta cheese is ancient, dating back to the Bronze Age in the Italian peninsula, making it one of Italy's oldest traditional dairy products. The name "ricotta" itself means "recooked" in Italian, which accurately describes its production method. Ricotta is traditionally made from whey, the watery liquid that remains after milk (from cows, sheep, goats, or Italian water buffalo) has been coagulated and strained to make other cheeses like mozzarella or provolone. This leftover whey, which still contains valuable proteins (primarily albumin and globulin), is reheated, sometimes with the addition of a small amount of fresh milk and an acidulant (like citrus juice or vinegar). This "recooking" process causes the remaining proteins to precipitate and form fine, soft curds, which are then skimmed off and drained.

Ricotta was a staple food for shepherds and rural populations in Italy for centuries due to its simple production and nutritional value. A classic and simple way ricotta has been enjoyed for generations in Italy is as "Ricotta Fresca," served fresh, perhaps with a drizzle of honey, a sprinkle of black pepper, or alongside fresh fruit or bread.