Fresh Ricotta Cheese
The light, soft white Italian cheese: traditionally made from the whey left over from making other cheeses, with a smooth, creamy texture and a mild, sweet milky flavour. Its net carbohydrate is very low (about 5 g) and its glycemic index is very low and has practically no effect, and it is a champion of quickly absorbed protein.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Two tablespoons in the morning with a pinch of cinnamon and a few berries make an excellent breakfast for athletes and anyone aiming for fullness and muscle building with almost no starch.
Best preparation methods
Use ricotta as a light, healthy substitute for cream and mayonnaise in pasta fillings, sauces and salad dressings, or spread it on brown toast with tomato slices and basil.
Important Nutritional Note
Ricotta is very rich in easily digested whey protein; it does contain some natural milk sugar (lactose), so people with severe lactose intolerance should watch the amount.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (60 g) |
|---|---|---|
| Calories | 138 kcal | 82.8 kcal |
| Protein | 11.4 g | 6.8 g |
| Carbohydrate | 5.1 g | 3.1 g |
| Available carbohydrate | 5.1 g | 3.1 g |
| Fat | 8 g | 4.8 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 8.3 g of protein per 100 kcal, ranking 8 of 25 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Fresh Ricotta Cheese good for weight loss?
It can be a useful part of a weight-loss plan because it provides 8.3 g of protein per 100 kcal, and protein supports fullness. A 60 g portion gives 83 kcal.
How does Fresh Ricotta Cheese affect blood sugar?
Fresh Ricotta Cheese contains only 5.1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Fresh Ricotta Cheese?
A typical 60 g portion of Fresh Ricotta Cheese provides about 83 kcal, 6.8 g protein, 3.1 g carbohydrate, 4.8 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.