Ricotta
A soft whey cheese with 14 g protein per half cup and a mild, creamy texture.
Nutrition per 100 g
Standardised to 100 g of ricotta for fair comparison. Typical serving: 1/2 cup part skim (124 g) — 171 kcal per 124 g serving.
| Nutrient | Per 100 g | Per serving (124 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 138 kcal | 171 kcal | 100 kcal |
| Protein | 11.4 g | 14.1 g | 8.2 g |
| Carbohydrate | 5.2 g | 6.4 g | 3.7 g |
| Fat | 7.9 g | 9.8 g | 5.7 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of ricotta, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (124 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 120 µg | 149 µg | 13% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.25 µg | 0.31 µg | 1% |
| Vitamin E | 0.11 mg | 0.14 mg | <1% |
| Vitamin K | 1.1 µg | 1.4 µg | <1% |
| Thiamin | 0.013 mg | 0.016 mg | 1% |
| Riboflavin | 0.3 mg | 0.37 mg | 23% |
| Niacin | 0.14 mg | 0.17 mg | <1% |
| Vitamin B6 | 0.097 mg | 0.12 mg | 6% |
| Folate | 4 µg | 5 µg | 1% |
| Vitamin B12 | 0.85 µg | 1.1 µg | 35% |
| Pantothenic acid | 0.46 mg | 0.57 mg | 9% |
| Choline | 17.5 mg | 21.7 mg | 3% |
| Minerals | |||
| Calcium | 206 mg | 255 mg | 16% |
| Iron | 0.13 mg | 0.16 mg | <1% |
| Magnesium | 20 mg | 24.8 mg | 5% |
| Phosphorus | 154 mg | 191 mg | 12% |
| Potassium | 219 mg | 272 mg | 5% |
| Sodium | 110 mg | 136 mg | 5% |
| Zinc | 0.53 mg | 0.66 mg | 5% |
| Selenium | 5.9 µg | 7.3 µg | 11% |
| Copper | 0.018 mg | 0.022 mg | 2% |
| Manganese | 0.011 mg | 0.014 mg | <1% |
Source: USDA FoodData Central — Cheese, ricotta, whole milk
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat ricotta?
- Whey protein content makes it high in leucine.
- Much lower in sodium than most cheeses.
- Works in sweet and savoury dishes equally well.
How to include it
- Spread on toast with lemon zest, honey and black pepper.
- Stir through pasta with peas and mint.
- Bake into a crustless vegetable tart.
Things to consider
- Full-fat versions carry considerably more calories.
- Perishable once opened; use within a few days.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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A fresh cheese that is unusually high in protein for its calorie content.
- kcal
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- protein
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- fibre
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Mozzarella
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