Ricotta is a fresh Italian whey cheese made from the whey left over from other cheesemaking. Its name means 'recooked' in Italian, referring to the process of heating whey a second time to precipitate the remaining proteins. Nutritionally, ricotta is distinctive for being lower in fat than most cheeses, high in bioavailable whey protein, rich in calcium and providing meaningful B vitamins. Its mild, creamy flavour makes it extraordinarily versatile — from savoury pasta to sweet cannoli. Adjust the slider for your serving size.
🧮
Serving size calculator
Drag the slider — all values update instantly
Serving size:100g
138Calories (kcal)
3.5Carbs (g)
9.0Protein (g)
0.0Fibre (g)
Advertisement
AdSense In-Content 336×280
📊 Full nutrition facts — per 100g
Nutrient
Amount
% Daily value
Level
Calories
138 kcal
7%
Carbohydrates
3.5g
1%
Protein
9.0g
18%
Total fat
10.0g
—
Saturated fat
6.2g
—
GI
~27 — Low
—
Calcium
164mg
16%
Vitamin B12
0.6µg
25%
Phosphorus
158mg
16%
Selenium
14µg
25%
Riboflavin B2
0.14mg
9%
Zinc
0.9mg
8%
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
27
Glycaemic IndexLow GIRicotta has a GI of approximately 27 — low. Like most cheeses, its high protein content slows gastric emptying and reduces the glucose response. The lactose in fresh ricotta (approximately 2.5g per 100g) is the primary carbohydrate source.
0 · Low (<55)Medium (56–69)High (70+) · 100
💊 Key vitamins & minerals
Protein
9.0g / 100g
High-quality whey protein
Calcium
164mg
16% RDI per 100g
Vitamin B12
0.6µg
25% RDI per 100g
Selenium
14µg
25% RDI per 100g
Phosphorus
158mg
16% RDI per 100g
Fat
10.0g
Lower than most cheeses
✅ Health benefits
💪
High-quality whey protein — the most bioavailable dietary protein
Ricotta is made primarily from whey proteins — the same proteins in whey protein powder supplements. Whey has a PDCAAS of 1.0 (maximum), providing all essential amino acids in ideal proportions. Unlike casein, whey is rapidly absorbed and particularly effective at stimulating muscle protein synthesis. A 100g serve provides 9g of high-quality whey protein at a fraction of the cost of supplements.
🦴
Calcium with phosphorus — the optimal bone-building combination
Ricotta provides 164mg of calcium and 158mg of phosphorus per 100g — both essential for hydroxyapatite (bone mineral) formation. The calcium-to-phosphorus ratio closely mirrors that in bone itself. B12 (25% RDI) and selenium (25% RDI) are additional nutritional bonuses.
🍽️
Lower fat than most cheeses — useful for calorie-conscious cooking
At 10g of fat per 100g, ricotta contains approximately half the fat of cheddar (34g), mozzarella (22g) or feta (21g). Reduced-fat ricotta (approximately 6g fat) is available for lower calorie applications. Lower fat content doesn't significantly compromise protein or calcium.
🌿
Whey protein and satiety — sustained fullness
Whey protein is the most satiating macronutrient per calorie. A 150g serve on toast provides approximately 13.5g of protein at only 207 kcal. The combination of protein and moderate fat creates sustained satiety, and whey specifically has been shown to reduce subsequent meal intake more than casein or plant proteins in controlled studies.
Advertisement
AdSense 728×90
⚠️ Who should limit or avoid
🥛
Lactose intolerance — fresh ricotta contains more lactose than aged cheese
Ricotta has a relatively high lactose content (~2.5g/100g) compared to aged hard cheeses (minimal lactose). People with moderate-to-severe lactose intolerance may experience symptoms. Lactose-free ricotta is available from some producers. Cooking ricotta into pasta or baked dishes may reduce symptoms.
🫀
Saturated fat — 6.2g per 100g
A 150g serve provides 9.3g of saturated fat — nearly half the daily limit. For people with cardiovascular disease or familial hypercholesterolaemia, reduced-fat ricotta is recommended. Moderate consumption (1–2 serves per week) is consistent with current Australian Dietary Guidelines for healthy adults.
🤰
Pregnancy — fresh ricotta must be pasteurised
In Australia, all commercially sold ricotta must be pasteurised under Food Standards Australia — but ricotta from farmers' markets may occasionally be unpasteurised. During pregnancy, only pasteurised ricotta should be consumed — Listeria monocytogenes can proliferate in fresh cheeses made from unpasteurised milk.
✅ For most healthy adults, ricotta is one of the most nutritionally useful fresh cheeses — high-quality whey protein, calcium and B12 at moderate caloric cost and lower fat than most cheeses. Its mild flavour makes it versatile across sweet and savoury applications.
⚕️ General nutritional information only — not a substitute for professional medical or dietary advice.
🛒 How to select & buy ricotta
1
Fresh vs reduced fat vs baked ricotta
Fresh (standard): smooth, moist, creamy — best for pasta fillings, spreading on toast, desserts. Reduced fat: slightly less creamy but same protein and calcium. Baked/dry ricotta: firm, sliceable, can be grated — used like a mild hard cheese. Ricotta salata: salted and pressed firm — for salads, Mediterranean dishes.
2
Freshness indicators
Fresh ricotta should smell clean and milky — any sour smell indicates spoilage. Texture should be uniformly moist and slightly grainy. Opened ricotta develops surface discolouration within a few days — scrape off the surface and use the inside promptly.
3
Make your own ricotta at home
Heat 1 litre of full cream milk to 85°C. Add 3 tablespoons of white wine vinegar or lemon juice. Stir gently once. Leave 10 minutes. Strain through muslin cloth for 15–30 minutes. Season with salt. Refrigerate and use within 3 days. The strained whey is rich in B vitamins — use in smoothies or soup stock.
🇦🇺 Australian tip: Ricotta is widely available at all major supermarkets — standard 250g and 500g tubs (Pauls, Coles/Woolworths own-brand, La Vera, Lemnos) at $3–7. Baked ricotta and ricotta salata are at Italian delicatessens. Fresh handmade ricotta from farmers' markets in Victoria's Yarra Valley is notably more flavourful than commercial versions. The La Vera brand (Australian-made by the Borrello family since 1975) is the most widely stocked quality commercial brand.
🧊 Storage tips & shelf life
Refrigerator
5–7 days (opened); use-by on sealed
Sealed container, below 4°C
Press plastic wrap directly onto the surface of ricotta (reducing air contact) and seal the container. Discard if any mould appears or if an off-sour smell develops. The container should smell clean and milky when opened.
🧊
Freezer
Up to 3 months (texture changes)
Seal tight; use only in cooked applications after thawing
Ricotta can be frozen but the texture becomes grainy and watery after thawing. Thawed ricotta is still suitable for cooked dishes (lasagne, stuffed pasta, baked cheesecake) but not for spreading or eating uncooked. Freeze in recipe-sized portions.
Ricotta is one of the oldest known cheese styles — Roman agricultural writer Columella described heating whey to recover remaining protein in the 1st century CE. The name derives from the Latin 'recocta' (recooked), describing the second heating of whey after the primary cheese curd has been removed. Traditional Italian ricotta was made to recover maximum nutritional value from whey byproduct of Pecorino Romano, Mozzarella or Provolone production. Regional styles include Ricotta Romana (PDO protected, sheep's milk whey — more flavourful), Ricotta Piemontese (softer) and Ricotta Salata (pressed, aged and salted).
In Australian cuisine, ricotta occupies a unique position as both a high-volume commercial product and one with significant artisan interest. The Italian-Australian community — concentrated in Melbourne, Sydney, Adelaide and Perth, with roots in post-WWII immigration from Sicily, Calabria and Veneto — maintained traditional Italian cheese consumption including ricotta from the 1950s onwards. This created an established Australian market for ricotta well before the broader interest in soft cheeses. The La Vera brand has been producing Australian-made ricotta since 1975 and remains one of the most widely distributed quality commercial brands.
Ricotta is a byproduct of cheese-making — it captures the protein left in whey that would otherwise be discarded
When milk is curdled to make cheese, the solid curds are removed and the remaining whey still contains significant protein: primarily beta-lactoglobulin and alpha-lactalbumin. Traditional cheesemakers heated this whey a second time (ricotta = 'recooked') to coagulate these proteins. This makes ricotta a model of zero-waste food production — capturing nutritional value from what would otherwise be an industrial byproduct. Commercial whey protein powder is made by a more intensive extraction process from the same starting material.
🍮
2
Traditional Sicilian cannoli requires sheep's milk ricotta — not the cow's milk version most Australians know
Traditional Sicilian cannoli filling is made with fresh sheep's milk ricotta (ricotta di pecora), which is richer, more complex and sweeter than the cow's milk version. The sheep's milk ricotta is mixed with caster sugar, candied orange peel, cinnamon and dark chocolate chips. Authentic cannoli requires filling just before serving to prevent the fried pastry shell from softening. Sicilian-Australian pastry shops in Melbourne's Carlton and Lygon Street sometimes source sheep's milk ricotta for traditional preparation.
💪
3
Whey protein powder is essentially ricotta in a different form — same proteins, different processing
The proteins in ricotta — primarily beta-lactoglobulin (65% of whey protein) and alpha-lactalbumin (25%) — are the same proteins extracted and dried to make whey protein supplements. Ricotta captures these proteins by gentle heat coagulation of whole whey. Whey protein powder undergoes ultrafiltration, diafiltration and spray-drying. Gram for gram, protein quality is identical. A 100g serve of ricotta at $1–2 provides 9g of whey protein — the whole-food, minimally processed equivalent.
🇮🇹
4
Ricotta Romana is PDO-protected in the EU — the most prized is from Lazio, made from sheep's milk whey
Ricotta Romana received EU Protected Designation of Origin status in 2005 — meaning only ricotta made from whey of sheep raised in Lazio, using traditional methods, can carry the name. The result is distinctly more flavourful than commercial cow's milk ricotta: higher fat, sweeter, more pronounced dairy flavour. Several other Italian regional ricotta styles are seeking PDO protection.
🇦🇺
5
Australia's Italian-Australian community has been eating ricotta since the 1950s — it was available in Italian delis decades before mainstream supermarkets stocked it
Post-WWII Italian immigration brought traditional Italian food culture to Australia. Italian-Australian delicatessens in Melbourne's Carlton and Lygon Street, Sydney's Leichhardt and Adelaide's Central Market were making and selling fresh ricotta from the 1950s — decades before mainstream supermarkets recognised demand. The La Vera brand, established by the Borrello family in Melbourne, has been producing Australian-made ricotta since 1975.