Ricotta: Calories, Nutrition Facts, and Health Benefits (2026)

Ricotta cheese contains 216 calories and 14 g of protein per 1/2 cup (124 g). It has 3.7 g of carbs, 0 g of fiber, and 16.1 g of fat, making it a rich source of calcium with 257 mg per serving.

This page provides an overview of ricotta cheese, focusing on its nutritional profile, health benefits, and comparisons with other dairy products. It highlights key metrics such as calories, protein, and fat content per serving.

Ricotta Nutrition Facts (Per Serving and Per 100 g)

The following table details the nutrition facts for ricotta cheese, emphasizing its macronutrient composition and essential vitamins and minerals.

Values are for 1/2 cup whole-milk (124 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	216	174	11%
Protein	14.0 g	11.3 g	28%
Carbohydrates	3.7 g	3.0 g	1%
Fiber	0.0 g	0.0 g	0%
Sugar	0.4 g	0.3 g	-
Fat	16.1 g	13.0 g	21%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	130 mg	105 mg	3%
Saturated Fat	10.3 g	8.3 g	51%
Calcium	257 mg	207 mg	20%

About 7% of ricotta calories come from carbohydrates, 26% from protein and 67% from fat.

Ricotta by Health Goal

Here, we assess how ricotta cheese aligns with various dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	216 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Bone health	Good	Provides 257 mg calcium (20% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 14 g per serving

Ricotta and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Ricotta has a glycemic load of about 1 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Ricotta Compares to Other Dairy and Alternatives

The comparison table illustrates how ricotta cheese stacks up against other dairy products and alternatives, highlighting differences in nutritional value.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Ricotta	174	11.3	13.0	207
Cottage Cheese	84	11.0	2.3	91
Mozzarella	300	22.2	22.4	505
Cream Cheese	350	6.2	34.0	98

Ricotta Myths, Checked

Ricotta is a low-fat cheese , Misleading. Whole-milk ricotta is fairly high in fat; part-skim is leaner.

Ricotta and cottage cheese are interchangeable , Misleading. Ricotta is finer and sweeter; cottage cheese is lumpier and higher in sodium.

How to Track Ricotta

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ricotta accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in half a cup of ricotta?

How many calories are in half a cup of ricotta? Ricotta contains 216 calories in a 1/2 cup serving (124 g), making it a moderate-calorie dairy option.

Is ricotta good for weight loss?

Is ricotta good for weight loss? Ricotta can be beneficial for weight loss due to its high protein content of 14 g per serving, which may help with satiety.

Can people with diabetes eat ricotta?

Can people with diabetes eat ricotta? Yes, ricotta has a low glycemic load of about 1 per serving, making it a suitable option for people with diabetes.

How much protein is in ricotta?

How much protein is in ricotta? A 1/2 cup serving of ricotta provides 14 g of protein, contributing to daily protein intake.

Is ricotta high in sugar?

Is ricotta high in sugar? Ricotta contains only 0.4 g of sugar per 1/2 cup serving, making it a low-sugar dairy choice.

Is ricotta healthier than cottage cheese?

Is ricotta healthier than cottage cheese? While both are nutritious, ricotta has a higher fat content, with 16.1 g per serving, compared to cottage cheese, which is typically lower in fat.

Key Takeaways

• Ricotta contains 216 calories per 1/2 cup (124 g).
• It provides 14 g of protein per serving.
• Ricotta has 16.1 g of fat, including 10.3 g of saturated fat.
• Each serving offers 257 mg of calcium.
• The glycemic load of ricotta is about 1.
• It has a low sugar content of 0.4 g per serving.