Ricotta cheese vs plain yogurt: which is healthier?
They are about equally nutrient-dense: ricotta cheese scores 42/100 and plain yogurt 39/100, 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.
Ricotta cheese
138 kcal per 100 g. 1/4 cup: 62 g
Plain yogurt
61 kcal per 100 g. 1 cup: 245 g
Which to pick for your goal
- Fewer caloriesPlain yogurt138 vs 61 kcal per 100 g
- More proteinRicotta cheese11 vs 3.5 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarRicotta cheese0.3 vs 4.7 g per 100 g
- More potassiumPlain yogurt125 vs 155 mg per 100 g
- Less saturated fatPlain yogurt4.9 vs 2.1 g per 100 g
Nutrition side by side
| Nutrient | Ricotta cheese, 100 g | Plain yogurt, 100 g | Ricotta cheese, 62 g | Plain yogurt, 245 g |
|---|---|---|---|---|
| Calories | 138 kcal | 61 kcal | 86 kcal | 149 kcal |
| Protein | 11 g | 3.5 g | 7.1 g | 8.5 g |
| Carbohydrates | 5.1 g | 4.7 g | 3.2 g | 11 g |
| Sugars | 0.3 g | 4.7 g | 0.2 g | 11 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 7.9 g | 3.3 g | 4.9 g | 8 g |
| Saturated fat | 4.9 g | 2.1 g | 3.1 g | 5.1 g |
| Vitamin C | 0 mg | 0.5 mg | 0 mg | 1.2 mg |
| Vitamin A | 107 µg | 27 µg | 66 µg | 66 µg |
| Potassium | 125 mg | 155 mg | 78 mg | 380 mg |
| Iron | 0.4 mg | <0.1 mg | 0.3 mg | 0.1 mg |
| Calcium | 272 mg | 121 mg | 169 mg | 296 mg |
| Magnesium | 15 mg | 12 mg | 9.3 mg | 29 mg |
| Sodium | 99 mg | 46 mg | 61 mg | 113 mg |
Last updated . Scores use the HowHealthyIs Score method.