Protein in Ricotta: How Much per 100g and per Portion
Ricotta cheese provides 9.4g of protein per 100g. For every 100 kcal, you get 6.5g of protein, which means that protein accounts for over a quarter of its total energy.
CoFID 12-176 · Cheese, Ricotta
What the numbers say
- Protein per calorie. Ricotta provides 6.5g of protein for every 100 kcal. Based on this data, protein accounts for 26% of its total energy.
- Fat and saturates. According to UK front-of-pack guidance, ricotta is rated ‘medium’ for fat and ‘high’ for saturated fat, with 11.0g of fat and 6.9g of saturates per 100g.
- Sugars and salt. The data shows ricotta is ‘low’ in sugars (2.0g per 100g) and ‘low’ in salt (0.25g per 100g).
- Fibre content. The amount of dietary fibre in ricotta was not determined in the national nutrition data.
Ricotta macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 144 kcal 599 kJ |
7% | – |
| Protein | 9.4g | 19% | – |
| Fat | 11g | 16% | medium |
| of which saturates | 6.9g | 34% | high |
| Carbohydrate | 2g | 1% | – |
| of which sugars | 2g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0.25g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in ricotta by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 9.4g | 144 | 2g | 11g |
| 150g | 14.1g | 216 | 3g | 16.5g |
| 200g | 18.8g | 288 | 4g | 22g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of ricotta for 20g or 30g of protein
- To get 20g of protein from ricotta, you would need to eat about 213g, which contains 306 kcal and 23.4g of fat.
- A larger 30g protein portion would require 319g of ricotta, providing 460 kcal and 0.8g of salt.
- A 150g amount of ricotta contains 14.1g of protein, 16.5g of fat, and 216 kcal.
How it compares with other egg and dairy foods
The data shows ricotta has 9.4g of protein per 100g, ranking it 16th out of 23 egg and dairy foods on this site. This is the same protein content as cottage cheese, but ricotta has more calories and fat. Compared to other cheeses, it has less protein than Feta, which contains 15.6g per 100g. For protein density, ricotta ranks 18th in its group, providing 6.5g of protein per 100 kcal. This is less than cottage cheese (9.1g), fried egg (7.3g), and semi-skimmed milk (7.6g), making it a less calorie-efficient protein source than these options.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Ricotta | 9.4g | 144 | 6.5g |
| Feta | 15.6g | 250 | 6.2g |
| Fried Egg | 14.7g | 200 | 7.3g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
Quick answers
Is ricotta a high-protein cheese?
Ricotta provides 9.4g of protein per 100g. This is less than its fat content, which is 11.0g per 100g.
How does ricotta compare to cottage cheese for protein?
Ricotta and cottage cheese both have 9.4g of protein per 100g. However, ricotta is higher in calories, with 144 kcal per 100g compared to 103 kcal for cottage cheese.
Is ricotta high in salt or sugar?
Based on UK front-of-pack labelling guidelines, ricotta is rated ‘low’ for both salt (0.25g per 100g) and sugars (2.0g per 100g).
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.