scored 48/100
Ricotta cheese is a creamy Italian dairy product made from whey leftover during cheese production, rich in high-quality protein and calcium with minimal lactose compared to other cheeses.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 48.
Less a 2.0 anti-nutrient penalty (high saturated fat).
Ricotta originated in Italy as a way to utilize whey byproducts, transforming it into a versatile, nutrient-dense cheese. Unlike aged cheeses, ricotta is fresh and maintains a higher moisture content, making it exceptionally creamy. Its nutritional profile centers on complete protein containing all essential amino acids, substantial calcium for bone health, and selenium—a powerful antioxidant cofactor in glutathione peroxidase. Ricotta typically contains 11-14g protein per 100g with relatively low sodium compared to hard cheeses. The whey-based composition provides beta-lactoglobulin and alpha-lactalbumin, bioactive proteins with potential immunomodulatory properties. For longevity, ricotta's protein density supports muscle maintenance critical in aging, its calcium-phosphorus ratio supports bone mineral density, and its low lactose content makes it tolerable for many people. The presence of choline supports cognitive function and liver health. As a fresh cheese, ricotta delivers these nutrients without the high sodium levels that may compromise cardiovascular health in excess cheese consumption.
Ricotta's whey-derived proteins contain all 9 essential amino acids and are particularly rich in leucine, which activates mTOR signaling to stimulate muscle protein synthesis, critical for preventing age-related muscle loss (sarcopenia)
Ricotta provides approximately 200-250mg calcium per 100g in a matrix with optimal calcium-to-phosphorus ratio, supporting hydroxyapatite formation and mineralization while whey proteins may enhance intestinal calcium absorption
Selenium is incorporated into selenoproteins including glutathione peroxidase, a primary defense against oxidative stress; whey proteins provide cysteine precursors for endogenous glutathione synthesis
Ricotta contains choline, essential for acetylcholine synthesis (neurotransmitter for memory and attention) and phosphatidylcholine production for neuronal membrane integrity and hepatic lipid metabolism
Fresh ricotta retains less lactose than hard cheeses since lactose drains with the whey; the remaining whey proteins are more easily digested by those with lactose sensitivity
Ricotta's complete protein profile with balanced amino acids and minimal lactose makes it suitable across meal times; post-workout timing leverages leucine-rich whey protein for muscle synthesis, while midday consumption provides sustained satiety through protein density
Breaks a fast
For post-workout optimization, pair ricotta with carbohydrates within 30-90 minutes after resistance training to amplify muscle protein synthesis signaling. For morning consumption, ricotta supports steady energy and cognitive function without blood sugar spikes.
Per 100 g of the default form. Bars show how much higher or lower ricotta cheese is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Ricotta Cheese is classified as a dairy. Ricotta cheese is a creamy Italian dairy product made from whey leftover during cheese production, rich in high-quality protein and calcium with minimal lactose compared to other cheeses.
Ricotta Cheese scores 48/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Selenium, Calcium, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 3.4 g of protein (~7% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.9 g of net carbs (0.9 g total minus 0 g fiber).
Best any time of day. Ricotta's complete protein profile with balanced amino acids and minimal lactose makes it suitable across meal times; post-workout timing leverages leucine-rich whey protein for muscle synthesis, while midday consumption provides sustained satiety through protein density
A typical serving is around 30 g (~52 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating ricotta cheese alongside several other dairy sources.
Ricotta Cheese falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Ricotta Cheese pairs nicely with: Pair with berries (blueberries, blackberries) because anthocyanins from berries enhance ricotta's antioxidant capacity and selenium bioavailability through synergistic polyphenol-mineral interactions; Combine with leafy greens (spinach, kale) because their vitamin K facilitates bone carboxylation proteins that ricotta's calcium supports; oxalates bind minimally with ricotta's proteins; Mix with honey and walnuts because walnuts' omega-3 alpha-linolenic acid complements ricotta's complete protein for comprehensive amino acid profile, and honey's polyphenols enhance calcium absorption; Pair with tomatoes because tomatoes' lycopene is fat-soluble and ricotta's fat content improves lycopene bioavailability; combined with selenium creates comprehensive cardiovascular support.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients ricotta cheese contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients ricotta cheesecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.