Is Ricotta Cheese Healthy? Pros, Cons, and How to Choose the Best Type

Ricotta cheese is that mild-tasting cheese that creates the creaminess in lasagna, stuffed shells, and cannoli. It’s made from whey, which is the liquid by-product left over when making cheeses like mozzarella and provolone. You can also make ricotta cheese at home by separating the whey from whole milk.

But is ricotta healthy? While the cheese is calorie-dense and contains fat, it also delivers solid protein, calcium, and vitamins that can benefit your health when eaten in moderation. Here’s what you need to know about ricotta cheese nutrition, so you can include it in a balanced diet.

Ricotta Cheese Nutrition

• 93 calories
• 3 grams (g) total fat
• 4 g saturated fat
• 69 milligrams (mg) sodium
• 5 g carbs
• 7 g protein

Including ricotta cheese in your diet boosts your calcium intake — one serving provides you with 10 percent of the daily value (DV) of calcium. Part-skim ricotta may contain slightly more, but fat-free ricotta contains far less. A serving of ricotta cheese will also provide you with 8 percent of the DV of phosphorus, 8 percent of the DV of vitamin A, and 22 percent of the DV of vitamin B12. Amounts may vary in part-skim and fat-free varieties.

Where Do the Calories in Ricotta Cheese Come From?

A quarter-cup serving of whole milk ricotta cheese contains 93 calories and 6.3 g of fat. The majority of that fat — 4 g — comes from saturated fat, the type of fat that can affect blood cholesterol levels and contribute to an increased risk of heart disease.

If you’re concerned about calories and fat, choose part-skim or fat-free ricotta for fewer calories and lower fat content. Just keep in mind that lower-fat ricotta might be less creamy and sweet.

Whole Milk Ricotta Is Higher in Saturated Fat and Cholesterol

One serving of ricotta cheese contains 30 mg of cholesterol, which is 10 percent of the DV. Part-skim ricotta has 15 mg of cholesterol per serving (5 percent DV), and fat-free ricotta contains 5 mg per serving (2 percent DV).

Is Ricotta Low in Sodium?

The Takeaway

• Ricotta cheese can be a nutritious addition to a balanced diet, providing protein, calcium, and B vitamins.
• To cut down saturated fat and cholesterol intake, choose part-skim or fat-free ricotta varieties.
• While ricotta is naturally low in sodium (just 3 percent of the daily value), sodium content varies between brands, so always check nutrition labels to find the lowest-sodium option for your dietary needs.
• If you have a history of high cholesterol or cardiovascular disease, consult with your healthcare provider about including ricotta and other dairy products into your diet.