Ricotta is a fresh, non-aged Italian cheese and one of the most famous varieties of cheese, and it is trendy in the United States. You can make ricotta from cow, goat, sheep, or Italian water buffalo’s milk whey leftover from making other cheeses. The best ricotta comes from sheep’s milk. The production of ricotta is very different from traditional cheese. The curd is heated twice; hence the name ricotta means “recooked” because producers make it by “recooking” leftover liquids from cheesemaking with some milk and acid that causes coagulation.
Ricotta Cheese Nutrition Facts
The USDA provides the following nutrition value for one hundred grams of ricotta cheese.
Calories: 150 kcal
Carbohydrate: 7.27 g
Total Fat: 10.2 g
Saturated Fat: 6.42 g
Mono-unsaturated Fat: 2.66 g
Polyunsaturated Fat: 0.445 g
Protein: 7.54 g
Calcium: 206 mg
Cholesterol: 49 mg
Sodium: 110 mg
Potassium: 219 mg
Selenium: 5.9 µg
Vitamin B-12: 0.85 µg
Vitamin K: 1.1 µg
Carbs
“Ricotta is higher in carbs. While it can be a good option once in a while, you have to watch portions,” says Weiss. Per the USDA, a ½-cup serving of ricotta will contain 204 calories for a whopping 14 g of fat, 9 g of carbs, and 10 g of protein.
Fats
A half-cup serving of entire milk ricotta cheddar contains 14.2 grams of fat, 8 grams of which is soaked. Soaked fats are known to add to the gamble of coronary illness.
Protein
Ricotta cheese has 7.54g of protein per 100g. It is easily digested and provides all essential amino acids to our bodies. All dairy proteins are high quality, and ricotta cheese is a good source of protein.
Vitamins and Minerals
Ricotta cheese, like all types of cheese, is a great source of calcium and provides a range of other essential nutrients including vitamin A, riboflavin, niacin, vitamin B12, Vitamin K, iodine, phosphorus, selenium and zinc.
And vitamin B12 is present in high amounts in ricotta cheese, providing 44% of daily requirements based on a 2,000 calorie diet. Vitamin B12 is involved in metabolism regulation, the formation of red blood cells, and maintaining central nervous system health. Vitamin B12 is also required for brain development and functioning.
Calories
A serving of cottage cheese or ricotta will pack a healthy dose of protein, and they’re typically lower in calories; half a cup of cottage cheese is roughly 110 calories. Ricotta is higher in calories — about 180 calories for half a cup — but is loaded with calcium.
Health Benefits
Ricotta cheese, like all types of cheese, is a great source of calcium and provides a range of other essential nutrients including vitamin A, riboflavin, niacin, vitamin B12, Vitamin K, iodine, phosphorus, selenium and zinc.
Contributes to Bone Health
The calcium and protein in ricotta cheese and other dairy products contribute to bone health. This intake is key for preventing fractures and osteoporosis and reducing bone mass loss due to aging.
Women who ate higher amounts of yogurt and cottage/ricotta cheese had a modestly lower risk of developing ER-negative breast cancer. These results were not found in studies with women in Canada or the US. The reduced risk was only found in the cohort studies from Australia, Italy, Japan, Netherlands, and Sweden.
Lowers Risk of cancer
Women who ate higher amounts of yogurt and cottage/ricotta cheese had a modestly lower risk of developing ER-negative breast cancer. These results were not found in studies with women in Canada or the US. The reduced risk was only found in the cohort studies from Australia, Italy, Japan, Netherlands, and Sweden.
