How healthy is ricotta cheese?
Is ricotta cheese healthy? Yes, in sensible portions. Ricotta cheese scores 42/100 on the HowHealthyIs Score: 100 g provides 138 kcal, 11 g protein and 272 mg calcium. Part-skim ricotta is a soft, fresh cheese with protein and calcium and a lot less salt than most cheeses, which makes it easy to use in both savory and sweet dishes. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ricotta cheese ranks higher than 42% of them.
Counts in favor (% daily value per 100 kcal)
- Protein17%
- Calcium15%
- Vitamin A9%
- Magnesium3%
- Potassium2%
- Iron2%
- Vitamin E0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat18%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 47 minus 21 = 26. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ricotta cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 138 kcal | 86 kcal | |
| Protein | 11 g | 7.1 g | 14% |
| Carbohydrates | 5.1 g | 3.2 g | 1% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0.3 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.9 g | 4.9 g | 6% |
| Saturated fat | 4.9 g | 3.1 g | 15% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 107 µg | 66 µg | 7% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.1 µg | <0.1 µg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.7 µg | 0.4 µg | 0% |
| Vitamin B12 | 0.3 µg | 0.2 µg | 7% |
| Folate | 13 µg | 8.1 µg | 2% |
| Minerals | |||
| Calcium | 272 mg | 169 mg | 13% |
| Iron | 0.4 mg | 0.3 mg | 2% |
| Potassium | 125 mg | 78 mg | 2% |
| Magnesium | 15 mg | 9.3 mg | 2% |
| Zinc | 1.3 mg | 0.8 mg | 8% |
| Sodium | 99 mg | 61 mg | 3% |
Source: USDA FoodData Central, "Cheese, ricotta, part skim milk" (FDC 171248). Values rounded.
Why is ricotta cheese good for you?
- 7.1 g protein in 1/4 cup, 14% of the daily value. Protein contributes to the maintenance of muscle mass.
- 169 mg calcium in 1/4 cup, 13% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Spreading on toast with fruit or tomatoes
- Filling pasta, lasagna or pancakes
What should you watch out for?
- Still a source of saturated fat, and whole-milk ricotta has more. Fresh soft cheeses made from unpasteurized milk carry a listeria risk; during pregnancy choose pasteurized ricotta.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.