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Ricotta is a soft, fresh Italian cheese with small, moist curds and a mild, slightly sweet taste. Traditionally it is a whey cheese, made from the liquid left over after other cheeses such as mozzarella. In US stores you will find whole milk and part skim ricotta, both used in lasagna, stuffed pasta, desserts and toast toppings. This guide covers what ricotta cheese is, USDA ricotta cheese nutrition values with Daily Value percentages, ricotta vs cottage cheese side by side, why ricotta has no federal standard of identity, and what to check on the label during pregnancy.
Peptide Labs does not sell ricotta or dairy products. This article is general nutrition information, not medical advice.
Key Takeaways
- Ricotta is traditionally a whey cheese; researchers describe Italian versions as ricotta whey cheese.
- Ricotta has no federal standard of identity in 21 CFR part 133, unlike cream cheese or cottage cheese.
- USDA lists a half cup of part skim ricotta at 171 calories, 14.1 g protein and 26% DV calcium.
- Ricotta is far lower in sodium than cottage cheese per 100 g, but higher in saturated fat.
- The Dietary Guidelines count ricotta in the dairy group, unlike cream cheese.
- Choose ricotta labeled as made with pasteurized milk if you are pregnant, and keep it cold.
What is ricotta cheese?
The traditional method uses the whey left after one cheese is made and turns its remaining whey proteins into soft, fresh curds. Scientific papers on Italian dairy describe it as “ricotta whey cheese” made from sheep, goat, cow or water buffalo milk. In the Mozzarella di Bufala Campana production chain, for example, mozzarella whey goes into ricotta, and the liquid left after ricotta is a by-product of its own.
Many US tubs are made a little differently, and recipes vary between dairies. A 2025 study of 40 retail ricottas from four producers found clear differences in moisture, acidity, texture and color. The ingredient list on the tub tells you whether it starts from whey, milk, cream or a mix, and whether stabilizers were added.
Why ricotta has no federal standard
FDA keeps standards of identity for many cheeses in 21 CFR part 133. Cream cheese (133.133), Neufchatel (133.162) and cottage cheese (133.128) each have one. We checked the current list of sections in part 133 and found no standard for ricotta. In practice that means there is no federal minimum milkfat or moisture level for a product called ricotta, and no ricotta rule that spells out pasteurization. The ingredient list, the Nutrition Facts panel and the word pasteurized on the label matter more than the name.
Ricotta cheese nutrition
USDA SR Legacy has two ricotta entries. A half cup is a typical recipe or snack portion.
| Nutrient per 1/2 cup (124 g) | Ricotta, whole milk (FDC 170851) | Ricotta, part skim (FDC 171248) |
|---|---|---|
| Calories | 186 | 171 |
| Protein | 9.4 g (19% DV) | 14.1 g (28% DV) |
| Total fat | 12.6 g (16% DV) | 9.8 g (13% DV) |
| Saturated fat | 8.0 g (40% DV) | 6.1 g (31% DV) |
| Cholesterol | 61 mg (20% DV) | 38 mg (13% DV) |
| Sodium | 136 mg (6% DV) | 123 mg (5% DV) |
| Carbohydrate | 9.0 g (3% DV) | 6.4 g (2% DV) |
| Calcium | 255 mg (20% DV) | 337 mg (26% DV) |
| Phosphorus | 191 mg (15% DV) | 227 mg (18% DV) |
| Vitamin A | 149 mcg RAE (17% DV) | 133 mcg RAE (15% DV) |
| Vitamin B12 | 1.05 mcg (44% DV) | 0.36 mcg (15% DV) |
| Selenium | 7.3 mcg (13% DV) | 20.7 mcg (38% DV) |
Source: USDA FoodData Central, SR Legacy, FDC 170851 and 171248. %DV uses FDA Daily Values for a 2,000-calorie reference diet.
Part skim ricotta is the more protein-dense of the two in USDA data, with more calcium and selenium and less saturated fat. Whole milk ricotta is creamier and, in this dataset, higher in vitamin B12. Both are low in sodium compared with cottage cheese or cream cheese, with the USDA entries listing a little over 100 milligrams per 100 grams. That makes ricotta useful in dishes where other cheeses add a lot of salt; our low sodium foods guide has more ideas.
Because it is traditionally a whey cheese, ricotta’s protein includes whey proteins. If you want to compare it with protein powders, our whey protein guide explains the differences between whole foods and isolates.
Ricotta vs cottage cheese
Ricotta and cottage cheese look alike and swap well in many recipes, but the numbers differ. Cottage cheese is made from curds that are then mixed with a creaming mixture under its own federal standard; ricotta has no standard and is often a whey cheese. The table compares 100 grams of each.
| Per 100 g (FDC ID) | Calories | Protein (%DV) | Saturated fat (%DV) | Sodium (%DV) | Calcium (%DV) |
|---|---|---|---|---|---|
| Ricotta, whole milk (170851) | 150 | 7.5 g (15%) | 6.4 g (32%) | 110 mg (5%) | 206 mg (16%) |
| Ricotta, part skim (171248) | 138 | 11.4 g (23%) | 4.9 g (25%) | 99 mg (4%) | 272 mg (21%) |
| Cottage cheese, creamed (172179) | 98 | 11.1 g (22%) | 1.7 g (9%) | 315 mg (14%) | 83 mg (6%) |
| Cottage cheese, 2% milkfat (172182) | 81 | 10.5 g (21%) | 1.2 g (6%) | 308 mg (13%) | 111 mg (9%) |
Values are from USDA FoodData Central, SR Legacy. Brands vary; compare the panels on the products you have.
- Protein: part skim ricotta and cottage cheese are close per 100 grams; whole milk ricotta has less.
- Sodium: ricotta has roughly a third of the sodium of cottage cheese in these USDA entries.
- Calcium: ricotta carries about two to three times the calcium of cottage cheese per 100 grams.
- Fat and calories: cottage cheese is lighter, with much less saturated fat.
- Texture: ricotta is fine and creamy; cottage cheese has distinct curds in a creamy dressing.
Neither is the right pick for everyone. If sodium matters to you, ricotta has the edge; if saturated fat or calories matter more, cottage cheese does. Our cottage cheese guide covers that cheese in depth, and our Greek yogurt guide compares another high-protein dairy option.
Ricotta during pregnancy and food safety
Fresh, moist cheeses need care during pregnancy because of Listeria. FDA says pregnant women are about 10 times more likely than other healthy adults to get listeriosis, which can cause miscarriage, death of the unborn baby or serious health problems for the newborn. FDA advises avoiding cheeses made with unpasteurized (raw) milk and queso fresco-type cheeses such as queso fresco, queso blanco and requeson, even when those are made with pasteurized milk. Cheeses made with pasteurized milk are otherwise generally considered fine.
For ricotta, that means reading the label: look for pasteurized milk or whey, and skip raw milk versions from farm stands or markets if you are pregnant. Because ricotta has no federal standard, the label is the only place that tells you. Keep it in a refrigerator at 40 F (4 C) or colder, and FDA advises not leaving dairy at room temperature for more than two hours. For higher-risk cheeses, CDC advises heating to 165 F or until steaming hot. Ask your prenatal care provider about specific foods.
Lactose and milk allergy
Ricotta is a milk product, and milk is one of the nine major food allergens under US law, so it is not suitable for people with a milk allergy. Lactose intolerance is different: NIDDK notes that most people with it can handle some lactose without symptoms, and our lactase guide explains enzyme products. See an allergist for suspected allergy.
Ways to use ricotta
- Layered in lasagna or stuffed shells and manicotti.
- Spread on toast with fruit, honey or tomatoes and herbs.
- Folded into pancakes, frittatas or meatballs for moisture.
- Whipped as a dip, or used in desserts in place of richer cream cheese.
- Counted in the dairy group: the Dietary Guidelines 2020-2025 list ricotta among cheeses that count.
Frequently Asked Questions
What is ricotta cheese?
A soft, fresh Italian cheese with small, moist curds. Traditionally it is made from the whey left after making other cheeses, such as mozzarella.
Is ricotta healthy?
In USDA data, part skim ricotta provides 14.1 g protein and 26% DV calcium per half cup with low sodium, but 31% DV saturated fat. It can fit in a balanced eating pattern.
Ricotta vs cottage cheese: which has more protein?
Per 100 g they are close for part skim ricotta and cottage cheese, about 11 g each in USDA data. Whole milk ricotta has less. Cottage cheese has more sodium; ricotta has more calcium.
Is part skim ricotta better than whole milk ricotta?
It depends on what you want. Part skim has more protein and calcium and less saturated fat per half cup; whole milk is creamier and has more vitamin B12 in USDA data.
Can you eat ricotta while pregnant?
FDA says cheeses made with pasteurized milk are generally fine, except queso fresco-type cheeses. Check the ricotta label for pasteurized ingredients, keep it cold, and ask your prenatal care provider.
Does ricotta have a federal standard?
No. We found no ricotta standard in 21 CFR part 133, so read the ingredient list and Nutrition Facts panel to see what a specific product contains.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cream Cheese: Nutrition, Calories and Is Cream Cheese Healthy?, Cottage Cheese: USDA Nutrition, Protein, Sodium and Lactose, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption.