Dairy & Eggs
Ricotta
Overview
Why eat ricotta?
Ricotta is a soft, mild fresh cheese that delivers a good amount of protein, calcium and B vitamins with very little sugar. Half a cup of the whole-milk version brings 9.35 g of protein and 20% of the Daily Value for calcium, though it also carries a fair share of saturated fat.
Good to know: Whole-milk ricotta is rich: a half-cup serving has 186 calories and 7.96 g of saturated fat, about 40% of a day's worth, so part-skim is a lighter option if you use it often.
Protein for repair
A half-cup serving provides 9.35 g of protein (19% DV), the building material your muscles, skin and enzymes rely on every day.
Calcium and phosphorus
With 255 mg of calcium (20% DV) and 191 mg of phosphorus per half cup, ricotta supports the minerals that keep bones and teeth strong.
B vitamins for energy
Half a cup covers 44% of the Daily Value for vitamin B12 and 28% for riboflavin, both needed to turn food into usable energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in ricotta?
Calories
150kcal
Protein
7.5g
Carbs
7.3g
Fat
10g
Fiber
0g
Sugars
0.27g
Minerals
- Calcium206 mg16%
- Iron0.13 mg1%
- Magnesium20 mg5%
- Phosphorus154 mg12%
- Potassium219 mg5%
- Sodium110 mg5%
- Zinc0.53 mg5%
- Copper0.02 mg2%
- Selenium5.9 µg11%
Vitamins
- Vitamin A120 µg13%
- Vitamin D0.2 µg1%
- Vitamin E0.11 mg1%
- Vitamin K1.1 µg1%
- Thiamin (B1)0.01 mg1%
- Riboflavin (B2)0.3 mg23%
- Niacin (B3)0.14 mg1%
- Vitamin B60.1 mg6%
- Folate4 µg1%
- Vitamin B120.85 µg35%
Other compounds
- Omega-3 ALA0.04 g
- Omega-3 EPA<0.01 g
- Omega-3 DHA<0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Cheese, ricotta, whole milk” (SR Legacy, FDC ID 170851).View the USDA record ↗ (opens in a new tab).