How Many Calories in Ricotta? Nutrition Facts & Macros

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. A fat-free version is sold in some markets but has no USDA record, so its figures depend on the brand.

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).

Ricotta is a nutrient-dense food with good calcium (206 mg per 100 g), phosphorus (154 mg), and B vitamins. It provides complete protein from whey. The downside is relatively high fat (10.18 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: 150 kcal, 7.54 g protein, 7.27 g carbs, 10.18 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.

Ricotta is moderate for weight loss at 150 kcal per 100 g. Half a cup (124 g) has 186 kcal — more than the same 124 g of cottage cheese (122 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.

Ricotta is moderately keto-friendly but watch the carbs — 7.27 g per 100 g, higher than most cheeses, though only 0.27 g of that is sugar. 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 (2.4 g carbs), and feta (3.88 g carbs).