Milk vs ricotta cheese: which is healthier?
They are about equally nutrient-dense: milk scores 40/100 and ricotta cheese 42/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Milk
61 kcal per 100 g. 1 cup (240 ml): 244 g
Ricotta cheese
138 kcal per 100 g. 1/4 cup: 62 g
Which to pick for your goal
- Fewer caloriesMilk61 vs 138 kcal per 100 g
- More proteinRicotta cheese3.1 vs 11 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarRicotta cheese5 vs 0.3 g per 100 g
- More potassiumAbout even132 vs 125 mg per 100 g
- Less saturated fatMilk1.9 vs 4.9 g per 100 g
Nutrition side by side
| Nutrient | Milk, 100 g | Ricotta cheese, 100 g | Milk, 244 g | Ricotta cheese, 62 g |
|---|---|---|---|---|
| Calories | 61 kcal | 138 kcal | 149 kcal | 86 kcal |
| Protein | 3.1 g | 11 g | 7.7 g | 7.1 g |
| Carbohydrates | 4.8 g | 5.1 g | 12 g | 3.2 g |
| Sugars | 5 g | 0.3 g | 12 g | 0.2 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 3.3 g | 7.9 g | 7.9 g | 4.9 g |
| Saturated fat | 1.9 g | 4.9 g | 4.6 g | 3.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 46 µg | 107 µg | 112 µg | 66 µg |
| Potassium | 132 mg | 125 mg | 322 mg | 78 mg |
| Iron | <0.1 mg | 0.4 mg | <0.1 mg | 0.3 mg |
| Calcium | 113 mg | 272 mg | 276 mg | 169 mg |
| Magnesium | 10 mg | 15 mg | 24 mg | 9.3 mg |
| Sodium | 43 mg | 99 mg | 105 mg | 61 mg |
Last updated . Scores use the HowHealthyIs Score method.