Ricotta Cheese — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Ricotta cheese nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 174 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 32 | - |
| Protein | 11 g | 22% |
| Sodium | 84 mg | 3.65% |
| Total Fat | 13 | 16.67% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
11 g
🧀 Good Protein Content
32
🟢 Low Glycemic Index
Ricotta cheese facts & tips
Health benefits
- High in protein, supporting muscle growth, repair, and overall body function.
- Rich in calcium, supporting strong bones and teeth and reducing the risk of osteoporosis.
- Contains essential vitamins and minerals such as Vitamin A, Vitamin B12, and phosphorus, which support overall health and well-being.
- Low in fat (if made from part-skim milk), making it a heart-healthy cheese option.
Health risks
- High fat content particularly in whole milk ricotta, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in some commercial varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- Risk of contamination with harmful bacteria if the cheese is not properly stored or made from unpasteurized milk.
How to choose ricotta cheese
Ricotta cheese should be moist and have a smooth texture with a slight granularity, indicative of its freshness. The cheese should have a pure white color, reflecting proper handling and freshness.
Avoid ricotta that is yellowing or has a sour smell, as these are signs it is past its prime. Cheese that has separated into whey and curds should also be avoided, as it indicates that the cheese may not perform well in recipes requiring a smooth texture.
How to store ricotta cheese
Ricotta cheese should be stored in the refrigerator in its original container or an airtight one. Refrigeration helps preserve its texture and flavor for up to a week. Always keep the lid tightly sealed to prevent drying out.
Exposure to air can cause ricotta cheese to dry out and spoil. Avoid leaving it uncovered or using dirty utensils, which can introduce bacteria. Always check for any off smells or mold before consuming to ensure it remains safe to eat.
✅ Extra Tip
How long does it last?
Ricotta cheese can last for 1-2 weeks in the refrigerator once opened. Unopened, it can last for 2-3 weeks.
What to do with leftovers?
Leftover ricotta cheese can be used in a variety of sweet and savory dishes. Mix it into a pasta sauce for a creamy texture, or use it as a filling for lasagna, stuffed shells, or ravioli. Ricotta is also great when spread on toast or crackers and topped with honey, fruits, or vegetables for a quick snack.
Use ricotta cheese in baking recipes like cheesecakes, muffins, or pancakes, where it adds moisture and richness. If you have a lot of ricotta, consider making a batch of ricotta gnocchi by mixing it with flour, eggs, and Parmesan, then boiling until tender. Ricotta can also be blended into a dip with herbs and garlic, or used as a topping for pizza or flatbreads. For a quick dessert, mix ricotta with berries and a touch of sugar, or use it to fill crêpes or cannoli.
👨⚕️️ Medical disclaimer
How ricotta cheese supports specific health conditions
Ricotta cheese is a soft cheese high in protein, promoting muscle health and tissue repair. It is also rich in calcium, supporting bone health and preventing osteoporosis. Ricotta contains important vitamins like B12, promoting brain function and energy metabolism. Its light texture and mild flavor make it a versatile addition to both savory and sweet dishes, offering a nutritious option for a balanced diet when consumed in moderation.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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