Calories in Ricotta Cheese: Nutrition Facts & Serving Sizes
Per 0.5 cup (124g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ricotta cheese contains 150 calories per 100g, with 7.5g of protein, 10.2g of fat, and 7.3g of carbs. A half-cup serving (124g) provides 186 calories and 9.3g of protein. Ricotta is a fresh Italian cheese made from whey and is notably lower in calories and sodium than hard cheeses like cheddar or parmesan. It delivers 206mg of calcium per 100g, supporting bone health, along with 154mg of phosphorus and 219mg of potassium. The fat profile includes 6.4g of saturated fat per 100g. With its mild, creamy texture, ricotta works in both sweet and savory applications, from pasta dishes and lasagna to protein-boosted bowls with fruit and honey.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (124g) | 186 | 9.3g | 9.1g | 12.6g | 0g |
| 1 cup (246g) | 369 | 18.5g | 18g | 25.1g | 0g |
| 100g | 150 | 7.5g | 7.3g | 10.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 | 8% |
| Protein | 7.5g | 15% |
| Total Fat | 10.2g | 13% |
| Saturated Fat | 6.4g | 32% |
| Trans Fat | 0.3g | |
| Total Carbohydrates | 7.3g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 0.3g | 1% |
| Sodium | 110mg | 5% |
| Cholesterol | 49mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.4g | 2% |
| Trans Fat | 0.3g | 0% |
| Cholesterol | 49mg | 16% |
| Calcium | 206mg | 16% |
| Iron | 0.1mg | 1% |
| Potassium | 219mg | 5% |
| Vitamin A | 120mcg | 13% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.9mcg | 38% |
| Magnesium | 20mg | 5% |
| Phosphorus | 154mg | 12% |
| Zinc | 0.5mg | 5% |
| Selenium | 5.9mcg | 11% |
| Folate | 4mcg | 1% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ricotta Cheese
Ricotta cheese is a versatile dairy food that delivers a useful mix of protein, calcium, and fat at a moderate calorie cost. The 7.5g of protein per 100g is made up of both casein and whey proteins, which are high-quality complete proteins supporting muscle repair and growth.
The 206mg of calcium per 100g is significant for bone health, muscle contractions, and nerve signaling. Regular calcium intake from sources like ricotta supports long-term bone density, which becomes increasingly important with age and high training volumes.
At 0.9mg of vitamin B12 per 100g, ricotta contributes to the neurological and metabolic functions dependent on this vitamin. Riboflavin (0.3mg per 100g) supports energy metabolism, helping convert macronutrients into usable energy.
Ricotta's lower sodium content (110mg per 100g) compared to aged cheeses makes it a better fit for people watching salt intake. Its mild flavor and creamy texture make it easy to use in cooking. Adding ricotta to high-protein meals like pasta, eggs, or bowls is a practical way to increase protein and calcium without dramatically raising sodium or calories.
Dietary Considerations
Ricotta cheese is gluten-free and vegetarian. It is not vegan or dairy-free. Not keto-friendly for large portions due to 7.3g of carbs per 100g, but a half-cup serving has only 9.1g of carbs and can fit moderate low-carb eating plans. Good for weight management when portioned appropriately, as it is lower in calories than most cheeses. Contains dairy allergens (milk protein and lactose). Not suitable for lactose-intolerant individuals unless they use lactose-free versions. Paleo-friendly status depends on tolerance of dairy.
Daily Intake (100g)
100g of ricotta cheese provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ricotta cheese?
Ricotta cheese contains 150 calories per 100g. A half-cup (124g) has about 186 calories. A full cup (246g) contains approximately 369 calories.
Is ricotta cheese good for weight loss?
Ricotta can fit a weight-loss diet. It provides 7.5g of protein per 100g at 150 calories, which is a favorable ratio. It is lower in calories than cheddar (402 cal/100g) or cream cheese (342 cal/100g), making it a better choice when you want the richness of cheese without as many calories.
How much protein is in ricotta cheese?
Ricotta cheese contains 7.5g of protein per 100g. A half-cup serving (124g) provides about 9.3g of protein. A full cup (246g) delivers about 18.5g of protein.
Is ricotta cheese high in calcium?
Yes. Ricotta contains 206mg of calcium per 100g, which is a solid dairy source of calcium. A half-cup provides about 255mg, covering roughly 25% of the typical daily recommended calcium intake.
How does ricotta compare to cottage cheese?
Both are fresh, mild dairy cheeses. Cottage cheese (98 cal/100g) is lower in calories and fat than ricotta (150 cal/100g) but also lower in calcium. Ricotta has a smoother texture. Cottage cheese tends to be higher in protein per calorie.
Is ricotta cheese keto-friendly?
Ricotta has 7.3g of carbs per 100g, which is higher than most hard cheeses. A half-cup serving has 9.1g of carbs. It can fit keto in small amounts but is not as carb-friendly as options like cheddar or mozzarella.
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