Know2eat

Ricotta

What ricotta has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About ricotta

Technically not a cheese but a whey product: the whey left from making another cheese is reheated until the remaining albumin and globulin proteins coagulate into soft curds. That is what the name, meaning recooked, refers to.

Also known as Whey cheese, Ricotta fresca, Requeijão

Muscle & Physical PerformanceWeight Management

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Muscle protein synthesis

Muscle & Physical Performance
Limited evidence

Supplies whey-type dairy proteins, which are digested quickly and are rich in leucine. Trials showing muscle protein synthesis responses have used concentrated whey supplements rather than ricotta, and the amount of protein in a normal portion of ricotta is far smaller.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Satiety and appetite

Weight Management
Insufficient evidence

Evidence is limited for ricotta and appetite. Short trials of whey protein report increased fullness at doses well above a culinary portion, and none of that work used ricotta.

Insufficient evidence. Not enough human research to say anything useful yet.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Ricotta

Ask about Ricotta

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories150 kcal8%
Protein7.54 g15%
Total fat10.2 g13%
Carbohydrate7.27 g3%
Fibre0 g0%
Total sugars0.27 g—
Water73.7 g—
Fats
Saturated fat6.42 g32%
Monounsaturated fat2.66 g—
Polyunsaturated fat0.445 g—
Cholesterol49 mg16%
ALA (omega-3)0.039 g—
EPA (omega-3)0.0040 g—
DHA (omega-3)0.0010 g—
DPA (omega-3)0.0060 g—
Linoleic acid (omega-6)0.356 g—
Vitamins
Vitamin A120 µg13%
Vitamin C0 mg0%
Vitamin D0.2 µg1%
Vitamin E0.11 mg1%
Vitamin K1.1 µg1%
Thiamin (B1)0.013 mg1%
Riboflavin (B2)0.298 mg23%
Niacin (B3)0.137 mg1%
Pantothenic acid (B5)0.461 mg9%
Vitamin B60.097 mg6%
Folate4 µg1%
Vitamin B120.85 µg35%
Choline17.5 mg3%
Minerals
Calcium206 mg16%
Iron0.13 mg1%
Magnesium20 mg5%
Phosphorus154 mg12%
Potassium219 mg5%
Sodium110 mg5%
Zinc0.53 mg5%
Copper0.018 mg2%
Manganese0.011 mg0%
Selenium5.9 µg11%
Other measured compounds
Beta-carotene33 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.32 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Cheese, ricotta, whole milk (USDA FoodData Central, FDC ID 170851).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Whey protein allergy

    Ricotta is unusual among cheeses in being built from whey proteins rather than casein. People whose milk allergy is directed at whey proteins such as beta-lactoglobulin may react to it strongly, and it is not safe in cow milk protein allergy generally.

  • Worth knowing

    Highest-lactose cheese

    Because it is made from whey rather than drained curd, ricotta retains a comparatively large share of the milk sugar. It is among the least suitable cheeses for people with lactose intolerance.

  • Worth knowing

    Fresh cheese and Listeria

    Soft fresh cheeses support Listeria growth if contaminated after production. Ricotta made with unpasteurised milk, or handled poorly after opening, falls into the group pregnancy guidance advises avoiding unless cooked through.