How Many Calories in Ricotta? Nutrition Facts & Macros
Half a cup of ricotta (124 g) has 186 calories
Protein 9.3g · Carbs 9g · Fat 12.6g
Ricotta is a soft, creamy Italian whey cheese with a mild, slightly sweet flavor — a staple in lasagna, stuffed pasta, and desserts like cannoli. At 150 kcal per 100 g, it's moderate in calories with decent protein (7.54 g) but higher in carbs than most cheeses (7.27 g, mostly from lactose). Ricotta is a good source of calcium and phosphorus. It contains about 74% water.
628 kJ · per 100g · Water: 73.69 g
Calorie Calculator: Ricotta
124 g Ricotta contains 186 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 cup (124 g) | 186 kcal | 9.3g | 9g | 12.6g |
| 1 tablespoon (15 g) | 23 kcal | 1.1g | 1.1g | 1.5g |
| 100 grams | 150 kcal | 7.5g | 7.3g | 10.2g |
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Ricotta — Nutrition Facts
| Ricotta | per 100g |
|---|---|
| Calories | 150 kcal |
| Protein | 7.54 g |
| Fat | 10.16 g |
| Carbs | 7.27 g |
| Fiber | 0 g |
| Sugar | 0.27 g |
| Sodium | 110 mg |
| Potassium | 219 mg |
| Magnesium | 20 mg |
| Phosphorus | 154 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.097 mg |
| Folate | 4 mcg |
| Manganese | 0.011 mg |
| Water | 73.69 g |
Source: USDA FoodData Central (FDC ID: 170851) · Data verified April 2026
Variations
Whole-milk ricotta (traditional)
150 calories per 100 g — the traditional Italian version made from whole milk whey. Creamiest texture and richest flavor. 10.16 g fat, 7.54 g protein. Best for lasagna, cannoli filling, and recipes where richness matters.
Part-skim ricotta
~138 calories per 100 g — about 8% fewer than whole-milk. Slightly less fat (~8 g) with similar protein (~7.5 g). Texture is a bit lighter but still creamy. Works well in most recipes. The most practical compromise between flavor and calorie reduction.
Fat-free ricotta
~65 calories per 100 g — the lowest-calorie option. Nearly zero fat with slightly higher protein ratio. More watery and less creamy than whole-milk. Best for strict calorie counting. Often contains added gums and stabilizers to compensate for texture. Not ideal for traditional Italian recipes.
Dietary Perspectives
For Weight Loss
Moderate at 150 kcal per 100 g — half a cup (124 g) has 186 kcal. Lower in calories than cream cheese (342 kcal) but higher than cottage cheese (98 kcal). Part-skim version saves about 15% calories. The creamy texture makes it satisfying in pasta and on toast. For weight loss, cottage cheese is the leaner alternative with similar versatility.
For Athletic Performance
Decent protein at 7.54 g per 100 g with good calcium for bone health. The whey protein base provides fast-absorbing amino acids. Not as protein-efficient as cottage cheese (11.12 g) or Greek yogurt (9 g). Works well in post-workout smoothies or with fruit. A half-cup (124 g) delivers 9.3 g protein and 219 mg potassium.
For Keto
Moderately keto-friendly — 7.27 g carbs per 100 g (from lactose), higher than most cheeses. Half a cup (124 g) has about 9 g carbs — significant for strict keto. Use in smaller amounts as a recipe ingredient rather than eating by the cup. Part-skim has similar carbs. Better keto cheeses: cream cheese (5.52 g carbs), mozzarella (3.1 g carbs), feta (3.88 g carbs).
Frequently Asked Questions
How many calories are in ricotta?
Half a cup (124 g) of whole-milk ricotta has about 186 calories. Per 100 g, it contains 150 calories (628 kJ). Part-skim ricotta has fewer — about 138 kcal per 100 g, and fat-free ricotta has approximately 65 kcal per 100 g.
How much protein is in ricotta?
Ricotta has 7.54 g of protein per 100 g. Half a cup (124 g) provides about 9.3 g of protein. The protein comes from whey, which is fast-absorbing — unlike casein in cottage cheese. This makes ricotta a decent post-workout option, though not as protein-dense as cottage cheese (11.12 g) or Greek yogurt (9 g).
Is ricotta healthy?
Ricotta is a nutrient-dense food with good calcium (207 mg per 100 g), phosphorus (154 mg), and B vitamins. It provides complete protein from whey. The downside is relatively high fat (10.16 g per 100 g, with 6.42 g saturated) and more carbs than most cheeses. Part-skim versions reduce fat while keeping the protein. In moderation, ricotta is a healthy addition to a balanced diet.
Ricotta vs cottage cheese — what's the difference?
Ricotta: 150 kcal, 7.54 g protein, 7.27 g carbs, 10.16 g fat per 100 g. Cottage cheese: 98 kcal, 11.12 g protein, 3.38 g carbs, 4.3 g fat per 100 g. Cottage cheese is leaner and higher in protein. Ricotta is creamier and richer. Ricotta has more than double the carbs and fat. For weight loss, cottage cheese wins. For cooking and recipes, ricotta's smooth texture is often preferred.
Is ricotta good for weight loss?
Ricotta is moderate for weight loss at 150 kcal per 100 g. Half a cup (124 g) has 186 kcal — more than the same amount of cottage cheese (111 kcal). It's lower in protein and higher in fat than cottage cheese. Part-skim ricotta (~138 kcal) is a better option. For strict calorie control, cottage cheese (98 kcal, 11.12 g protein) or Greek yogurt are leaner alternatives with similar versatility.
Is ricotta keto-friendly?
Ricotta is moderately keto-friendly but watch the carbs — 7.27 g per 100 g from lactose, which is higher than most cheeses. Half a cup (124 g) has about 9 g of carbs, a significant portion of a strict 20 g daily keto limit. Use ricotta in smaller amounts as a recipe ingredient rather than eating it by the cup. Better keto cheeses include cream cheese (5.52 g carbs), mozzarella (3.1 g carbs), and feta (3.88 g carbs).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ricotta | 150 | 7.54g | 7.27g | 10.16g |
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Feta Cheese | 265 | 14.21g | 3.88g | 21.49g |
per 100g
Ricotta has 150 kcal per 100 g — significantly more than cottage cheese (98 kcal) but less than cream cheese (342 kcal). With 7.54 g protein and 7.27 g carbs, it's less protein-dense and higher in carbs than most cheeses.
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