Ricotta cheese is a fresh cheese made from whey or milk. It’s incredibly versatile and can be enjoyed on its own or as an ingredient in sweet and savory dishes.
If you’re eating ricotta regularly, it’s a good idea to know what’s in it. That’s why we’re diving deep into the nutrition facts for ricotta cheese and exploring the different types available, from whole milk to part-skim.
In this article, we’ll cover the macronutrients and micronutrients in ricotta cheese, its potential health benefits, allergy considerations, different varieties, how to store it properly, and some preparation tips to get the most out of this delicious cheese.
Macronutrient breakdown of ricotta cheese
Ricotta cheese is an ingredient that can easily fit into a healthy eating plan. Here’s a look at the macronutrient content of both whole milk and part-skim ricotta cheese.
Calories
A half-cup serving of ricotta cheese made with whole milk has around 204 calories, while the same size serving of part-skim ricotta has about 171 calories. As you might expect, the calorie count depends on the type of milk that’s used to make the cheese. Choosing a lower-fat version can help you manage your weight, as calorie density plays a role in weight management.
Fats
A half-cup of whole milk ricotta contains about 14.2 grams of total fat, including around 8 grams of saturated fat. Part-skim ricotta has less fat, with about 9.8 grams of total fat per half cup. Saturated fat can be part of a balanced diet, but it’s best to consume it in moderation.
Protein
Ricotta cheese is known for its high protein content. A half-cup of whole milk ricotta has about 10.1 grams of protein, while part-skim ricotta boasts an even higher amount, around 14 grams. Protein is important for building muscle and can also help you feel full and satisfied after eating.
Carbohydrates
In terms of carbohydrates, ricotta cheese is relatively low. A half-cup of whole milk ricotta contains about 8.9 grams of carbs, while part-skim has around 6.3 grams. The sugar content is also minimal, with only about 0.3 grams per half-cup of whole milk ricotta. It’s also considered a low glycemic index food, with a GI of 27.
Vitamins and minerals in ricotta cheese
Ricotta cheese isn’t just a delicious addition to lasagna; it also contains vitamins and minerals that are good for you.
Calcium
Ricotta cheese is a good source of calcium, a mineral that keeps your bones strong and healthy. A half-cup serving of whole-milk ricotta contains about 289 mg of calcium, which is about 20% of the daily recommended intake.
Vitamin B12
Ricotta is also an excellent source of vitamin B12, which is important for nerve function and red blood cell production. A half-cup of whole-milk ricotta contains about 1.1 mcg of vitamin B12.
Other vitamins and minerals
Ricotta contains smaller amounts of other vitamins and minerals, including vitamin A. But calcium and B12 are the rock stars of the ricotta nutrient lineup.
Health benefits of ricotta cheese
Besides tasting great, ricotta cheese may also offer some health benefits.
Bone health
The calcium in ricotta cheese can help keep your bones strong. Studies show that people who eat dairy products tend to have greater bone density than those who don’t. Research also suggests that women who don’t eat dairy products often don’t get enough calcium.
Weight management
Dairy products like ricotta cheese could play a role in keeping your weight in check. Dairy may help you hold onto lean muscle mass while you’re cutting calories. Plus, the protein in ricotta cheese can help you feel full, so you’ll be less likely to overeat.
Colorectal cancer risk
Some studies suggest a possible link between eating dairy products and a lower risk of colorectal cancer. Research indicates that dairy consumption might help reduce this risk. Keep in mind that this is still an area of ongoing investigation, so more research is needed.
Vitamin B12 intake
Ricotta cheese is a great source of vitamin B12, which is essential for nerve function and red blood cell formation. The B12 from dairy is easily absorbed by your body and may be more effective at boosting your B12 levels than supplements.
Inflammation
Dairy products, including ricotta cheese, may have anti-inflammatory properties. Eating ricotta might help reduce certain types of inflammation in your body.
Allergies and intolerances
Because ricotta cheese is a dairy product, people with milk allergies should avoid it.
Ricotta also contains lactose, a type of sugar that many people have trouble digesting. The amount of lactose in ricotta varies based on how it’s processed, but it can cause problems for people with lactose intolerance.
If you’re lactose intolerant, you might still be able to enjoy ricotta in small portions. You can also try lactose-free ricotta, which is available in many grocery stores.
Varieties of Ricotta Cheese
You can find ricotta in several forms:
- Whole milk ricotta, which is rich and creamy.
- Part-skim ricotta, which has a slightly drier texture and fewer calories.
- Whey ricotta, made from whey instead of milk.
- Baked ricotta, which is browned, firm, and sliceable.
- Smoked ricotta, which is cured and has a smoky flavor.
The fat content is the biggest nutritional difference between these varieties. Whole milk ricotta has the most fat, and part-skim and whey ricotta have less.
How to store ricotta cheese safely
To keep ricotta cheese fresh and prevent spoilage, you’ve got to store it right. Keep it in the fridge below 40°F.
In general, you shouldn’t leave ricotta cheese at room temperature for longer than two hours. And if the temperature is over 90°F, that drops to one hour.
When stored properly, ricotta cheese should remain safe to eat for about a week after opening. Always check for signs of spoilage, like an off odor or mold, before consuming.
Ways to prepare and enjoy ricotta cheese
Ricotta’s mild flavor and creamy texture make it a versatile ingredient in all kinds of recipes. It’s also great on its own.
Here are some ideas for enjoying ricotta cheese:
- Eat it plain.
- Spread it on toast or crackers.
- Mix it into muffins, cakes, or scones.
- Stir it into pasta dishes for extra creaminess.
- Combine it with fruit for a healthy snack.
- Fold it into leafy green salads for a boost of protein.
Final Thoughts
Ricotta cheese is a nutritional powerhouse, delivering protein, calcium, and vitamin B12 in every creamy bite.
Of course, it’s important to consider your own dietary needs and preferences when you’re choosing foods. But for most people, ricotta cheese can be a delicious and healthy part of a balanced diet.