Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Ricotta cheese contains 7.8g of protein and 11g of fat per 100g, making it a good source of energy and protein. It is ideal for spreading on whole grain toast or incorporating into pasta dishes for added creaminess and nutrition.

cheese ricotta whole milk
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Cheese, ricotta, whole milk

🔥 157 Calories
💪 7.8g Protein
⚡ 6.9g Carbohydrates
🥑 11g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Cheese, ricotta, whole milk
Energy density
Moderate
157 kcal per 100g
Macro energy profile
Fat-led
20% Protein · 17% Carbohydrates · 63% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in vitamin B2High in vitamin B12Low in sugarLow in sodiumUSDA data

Nutritional Information

157
kcal/100g
Protein
7.8g
Carbohydrates
6.9g
Fat
11g

About Cheese, ricotta, whole milk

Ricotta cheese is a fresh cheese made from the whey of cow's milk, originating from Italy. Its name comes from the Italian word 'ricotta', meaning 'recooked', as it is produced by reheating the whey left over from the production of other cheeses. Ricotta has a creamy texture and a mildly sweet flavor, making it versatile for both savory and sweet dishes. It is a staple in Italian cuisine, often used in pasta fillings, desserts, and as a topping for various dishes. Nutritionally, whole milk ricotta is a rich source of protein, fat, and essential vitamins and minerals. It contains approximately 157 calories per 100 grams, with 7.80 grams of protein and 11.00 grams of fat. The cheese is also low in carbohydrates, making it suitable for low-carb diets. Ricotta is a good source of calcium, phosphorus, and B vitamins, contributing to bone health and energy metabolism. It can be enjoyed in a variety of culinary applications, from creamy dips to enriching sauces and baked goods.

Health Benefits

Supports muscle growth and repair due to high protein content.
Provides essential calcium for bone strength.
Contains beneficial amino acids that aid in tissue repair.
Rich in B vitamins, which support energy metabolism.
Low in carbohydrates, making it suitable for low-carb diets.
Helps improve gut health due to its creamy texture, which can encourage healthy eating habits.
Versatile ingredient for both savory and sweet dishes.
May aid in weight management when consumed in moderation.
Contains essential fats that support heart health.
Rich source of antioxidants that can help reduce inflammation.

Recommended Food Pairings

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Pair with fresh fruits like strawberries or peaches for a sweet breakfast.
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Combine with spinach and ricotta in stuffed pasta dishes for a classic Italian meal.
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Use as a base for creamy sauces alongside garlic and herbs.
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Top on whole-grain toast with honey and nuts for a nutritious snack.
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Mix into pancakes or waffles for added protein and richness.

How to Consume

Serving size
Recommended serving is 100g, or approximately 1/2 cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Enjoy ricotta in lasagna for added creaminess.
  • •Mix into smoothies for a protein boost.
  • •Use as a filling for pastries and desserts.
  • •Spread on toast with fruits for breakfast.
  • •Incorporate in savory dishes such as casseroles.

Selection & Storage

How to choose:

  • ✓Choose ricotta that is fresh with a creamy texture and mild aroma.
  • ✓Look for products with minimal additives or preservatives.
  • ✓Check the expiration date to ensure freshness.
  • ✓Opt for organic varieties when possible for better quality.
Storage
Store ricotta in the refrigerator at a temperature below 4°C (39°F) in an airtight container to maintain freshness.
Shelf life
Fresh ricotta can last 5-7 days refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance may experience digestive issues.
  • ⚠️Those with a dairy allergy should avoid ricotta.
  • ⚠️People on low-fat diets should consume in moderation due to fat content.
  • ⚠️Excessive consumption may lead to increased calorie intake.
  • ⚠️Beware of high sodium levels in some store-bought varieties.

Frequently Asked Questions

How many calories does Cheese, ricotta, whole milk have?

Cheese, ricotta, whole milk contains approximately 157 calories per 100 grams. This makes it a moderate-calorie option that can fit into a balanced diet.

Is Cheese, ricotta, whole milk healthy?

Yes, Cheese, ricotta, whole milk is considered healthy when eaten in moderation. It is rich in protein, calcium, and essential nutrients that support overall health.

How should Cheese, ricotta, whole milk be stored?

Cheese, ricotta, whole milk should be stored in the refrigerator at a temperature below 4°C (39°F) in an airtight container to keep it fresh for up to 5-7 days.

What are the benefits of eating Cheese, ricotta, whole milk?

Eating Cheese, ricotta, whole milk provides several benefits, including high-quality protein, essential vitamins, and minerals that support muscle health, bone strength, and overall wellness.

How much Cheese, ricotta, whole milk can I eat per day?

A recommended portion is about 100 grams per day, which can be consumed 2-3 times a week as part of a balanced diet.

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