Made From Whey, Not Curds
Ricotta (FDC 170851) is fundamentally different from most cheeses: it's made from whey — the liquid left over after making curd-based cheeses like mozzarella or Parmesan. Heating whey to 80-85°C causes the dissolved whey proteins (albumin and globulin) to coagulate into soft, creamy curds [1].
This whey origin explains ricotta's unusual nutritional profile: 7.27g carbs per 100g — far more than cheddar (1.3g), mozzarella (2.4g), or feta (4.1g). The lactose in whey carries over into the final product. The protein (7.54g) is lower than most aged cheeses because whey proteins represent only ~20% of total milk protein [1].
The calcium content is surprisingly high: 206mg per 100g (16% DV) — comparable to milk (123mg) but below aged cheeses like cheddar (721mg). One cup (246g) delivers 507mg calcium (39% DV) — a significant contribution for a cooking ingredient [2].
Whole Milk vs. Part-Skim Ricotta
Part-skim ricotta has 131 kcal, 9.0g protein, and 7.91g fat per 100g vs whole milk's 150 kcal, 7.54g protein, and 10.2g fat. The protein increase (from 7.54 to 9.0g — a 19% jump) occurs because removing fat concentrates the protein-rich whey solids [1].
Calcium also increases: 224mg (part-skim) vs 206mg (whole milk) per 100g. Selenium jumps from 11.4 to 14.5mcg per 100g (26% DV), and B12 rises from 0.26 to 0.34mcg. Part-skim ricotta is nutritionally superior in almost every micronutrient [1].
For lasagna or stuffed shells (typically using 2 cups / 492g ricotta), the difference per total recipe is significant: whole milk adds 738 kcal and 50.2g fat, while part-skim adds 645 kcal and 38.9g fat — saving 93 kcal and 11.3g fat per dish, or about 16-19 kcal per serving in a 6-portion recipe [1].
Ricotta in Italian Cooking: The Calorie Impact of 1 Cup
Lasagna (1 cup / 246g whole milk ricotta per pan, 8 slices): ricotta contributes 46 kcal, 2.3g protein, and 63mg calcium per slice. That's a modest calorie contribution — the pasta and mozzarella layers dominate the calorie count [1].
Cannoli (2 tablespoons / 31g per shell, traditional filling mixed with sugar and chocolate): the ricotta adds 46 kcal per cannoli before adding ~25 kcal from sugar and ~20 kcal from chocolate chips. The ricotta itself is the lowest-calorie component of the filling [1].
Italian cheesecake (uses 2 cups ricotta / 492g, 8 slices): ricotta contributes 92 kcal per slice. A comparable New York cheesecake uses cream cheese at 342 kcal per 100g — significantly more calorie-dense than ricotta's 150 kcal. Per 100g of base cheese, ricotta delivers 56% fewer calories than cream cheese [2].
Sheep Milk Ricotta
Traditional Italian ricotta di pecora (sheep milk) delivers 174 kcal, 9.5g protein, 13g fat, and 290mg calcium per 100g. The calcium content is 41% higher than cow's milk ricotta (206mg), and protein is 26% higher (9.5g vs 7.54g) [1].
Sheep milk naturally has ~60% more calcium and 50% more protein than cow's milk, and these advantages carry through into the ricotta. The fat is also higher (13g vs 10.2g), but the calcium-per-calorie ratio is superior: 1.67mg/kcal (sheep) vs 1.37mg/kcal (cow's milk) [3].
Ricotta Salata — an aged, pressed, and salted version — is a completely different product nutritionally: 240 kcal, 12g protein, 18g fat, 680mg sodium, and 420mg calcium per 100g. The salting and aging process concentrates everything, including sodium, making it closer to feta in profile than to fresh ricotta [1].
Ricotta's Underrated Micronutrient Profile
Beyond calcium (206mg/100g, 16% DV), ricotta's selenium content stands out: 11.4mcg per 100g (21% DV). A half-cup provides 14.1mcg selenium — more than a serving of chicken breast (12.8mcg). Selenium supports thyroid function and acts as an antioxidant cofactor [1].
Iron is higher than most dairy products: 0.38mg per 100g — not significant on its own, but notable for a dairy food (most cheeses have <0.1mg). This likely comes from the lactoferrin protein retained in the whey [1].
Phosphorus at 140mg per 100g and zinc at 0.9mg per 100g round out the mineral profile. The B12 content (0.26mcg/100g) is modest but present. One cup of whole milk ricotta provides: 507mg calcium (39% DV), 28.0mcg selenium (51% DV), 344mg phosphorus (28% DV), and 0.64mcg B12 (27% DV) [2].
Ricotta Cheese Types vs. Other Soft Cheeses (per 100g)
| Nutrient | Ricotta (whole milk) | Ricotta (part-skim) | Cottage Cheese (4%) | Cream Cheese | Feta Cheese |
|---|---|---|---|---|---|
| Calories (kcal) | 150 | 131 | 98 | 342 | 265 |
| Protein (g) | 7.54 | 9.0 | 11.1 | 5.93 | 14.2 |
| Total Fat (g) | 10.2 | 7.91 | 4.3 | 34.2 | 21.3 |
| Carbs (g) | 7.27 | 6.66 | 3.38 | 5.5 | 4.1 |
| Calcium (mg) | 206 | 224 | 83 | 98 | 493 |
| Sodium (mg) | 80 | 102 | 315 | 321 | 917 |
Practical Tips for Ricotta Cheese
- 1
Ricotta has 7.27g carbs per 100g — the most of any common cheese — because it's made from lactose-rich whey rather than protein-rich curds [1].
- 2
Part-skim has MORE protein (9.0g vs 7.54g) and MORE calcium (224mg vs 206mg) than whole milk ricotta at 13% fewer calories [1].
- 3
One cup delivers 39% DV calcium and 51% DV selenium — ricotta is one of the best selenium sources among dairy products [1].
- 4
Ricotta has 56% fewer calories than cream cheese (150 vs 342 kcal per 100g) — a major advantage in dessert recipes like cheesecake and cannoli [1].
- 5
Ricotta Salata is a different product: aged and pressed with 680mg sodium vs fresh ricotta's 80mg. Don't confuse them in tracking [1].
Frequently Asked Questions — Ricotta Cheese
How many calories are in ricotta cheese?
Why does ricotta have more carbs than other cheeses?
Is part-skim ricotta healthier than whole milk?
How does ricotta compare to cottage cheese?
What is ricotta salata?
Important Notice
Nutritional values are based on USDA FoodData Central data for cheese, ricotta, whole milk (FDC 170851) and cheese, ricotta, part skim milk (FDC 170850). Fat-free values are based on commercial product averages. Sheep milk ricotta and ricotta salata values are estimated from Italian food composition databases and comparable USDA entries. Actual values vary by brand and production method. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Cheese, ricotta, whole milk (FDC 170851) and cheese, ricotta, part skim milk (FDC 170850). U.S. Department of Agriculture, Agricultural Research Service.
- [2] Various Authors (2023). Functionalization of Ricotta cheese with powder of spirulina platensis: physicochemical, sensory and microbiological properties. ResearchGate.
- [3] Various Authors (2024). Comprehensive nutritional analysis of whey-derived cheese products. PMC — Foods.