Patrick Oconnell
Ricotta cheese is a delicious and nutritious food with a delicate flavour. But how many calories does it contain? Well, according to the USDA, a half-cup serving of whole milk ricotta cheese provides 204 calories. That's quite a lot, especially when you consider that 61% of those calories come from fat. However, it's worth noting that dairy has been shown to aid weight loss on a calorie-restricted diet, possibly due to its high protein content, which increases feelings of fullness. So, while ricotta cheese may be calorie-dense, it could still be a beneficial part of a balanced diet.
| Characteristics | Values |
|---|---|
| Serving size | 100 grams (100g) or 129 grams (half-cup) |
| Calories | 182 or 204 per serving |
| Calories from fat | 61% |
| Calories from protein | 20% |
| Calories from carbohydrates | 19% |
| Fat | 13g or 14.2g per serving |
| Saturated fat | 7g or 8g per serving |
| Trans fat | 0g per serving |
| Carbohydrates | 5g or 8.9g per serving |
| Protein | 11g or 10g per serving |
| Sugar | 5g per serving |
| Cholesterol | 36mg per serving |
| Sodium | 182mg per serving |
| Calcium | 270mg per serving |
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What You'll Learn
A half-cup of whole milk ricotta cheese contains 204 calories
A calorie is a unit of energy, and the number of calories in a food item is a measure of the energy it provides to the body. Different foods have different caloric densities, and dairy products like cheese are known for their high-calorie content.
Ricotta cheese, in particular, is a calorie-dense food. The number of calories in ricotta cheese can vary slightly depending on the specific type and brand, but as an example, a half-cup (approximately 129 grams) serving of whole milk ricotta cheese contains 204 calories. This calorie count is higher than some other types of cheese, making ricotta a relatively calorie-dense option.
A closer look at the nutritional breakdown of ricotta cheese reveals that approximately 61% of its calories come from fat, 20% from protein, and 19% from carbohydrates. This means that out of the 204 calories in a half-cup serving, about 124 calories are from fat, 41 calories from protein, and 39 calories from carbohydrates. The high percentage of calories from fat is worth noting, as dietary fat has a higher caloric density than proteins or carbohydrates.
While ricotta cheese is calorie-dense, it's important to consider the context of a person's overall diet and nutritional needs. For example, the American Heart Association (AHA) recommends that 20% to 35% of daily calories come from fat. A half-cup of whole milk ricotta cheese, with 14.2 grams of fat, would account for 40% of the recommended fat intake on a 2,000-calorie diet. Therefore, while ricotta cheese can be part of a healthy diet, it should be consumed in moderation and balanced with other nutritious foods to ensure overall nutritional needs are met.
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Sixty-one percent of these calories come from fat
A diet that includes a mixture of low-fat and full-fat dairy products is considered a wise choice. However, it is worth noting that 61% of the calories in ricotta cheese come from fat. For example, a half-cup serving of whole milk ricotta cheese provides 204 calories, 14.2 grams of which are fat. This means that fat accounts for a significant proportion of the calories in ricotta cheese.
It is important to understand the implications of these high-fat content levels in ricotta cheese. Firstly, fat is a crucial component of a healthy diet, providing essential fatty acids and aiding the absorption of fat-soluble vitamins. However, it is generally recommended to consume unsaturated fats, such as those found in plant-based oils, nuts, and seeds, rather than saturated fats. Saturated fats, like those in ricotta cheese, have long been associated with an increased risk of heart disease.
While 61% of ricotta cheese's calories come from fat, approximately 20% come from protein and 19% from carbohydrates. This breakdown makes ricotta cheese a nutrient-rich food, offering a good balance of protein, fat, and carbohydrates. Protein is essential for muscle growth and repair, while carbohydrates provide energy and support bodily functions.
However, it is important to consider the recommendations for fat intake. According to the American Heart Association (AHA), 20% to 35% of your total daily calories should come from fat, with a focus on unsaturated fats. For individuals on a 2,000-calorie diet, it is recommended to limit saturated fat intake to 20 grams or less. A half-cup of whole milk ricotta cheese contains 14.2 grams of fat, 8 grams of which are saturated. This amount of ricotta cheese would account for 40% of your recommended total fat intake and contribute significantly to your saturated fat intake.
In conclusion, while ricotta cheese offers nutritional benefits, its high percentage of calories from fat, specifically saturated fat, is noteworthy. Individuals should be mindful of their overall fat intake and the types of fat they consume to maintain a balanced and healthy diet.
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Dairy can help with weight loss during a calorie-restricted diet
Dairy products, like any food, contribute to your overall calorie intake. A half-cup serving of whole milk ricotta cheese, for example, provides 204 calories, 10 grams of protein, 8.9 grams of carbohydrates, and 14.2 grams of fat. Sixty-one per cent of the calories in ricotta cheese come from fat, 20 per cent from protein, and 19 per cent from carbohydrates.
Despite the calories, dairy can be a beneficial component of a weight-loss diet, particularly when part of a calorie-restricted diet. Dairy has been shown to increase feelings of fullness, which may lead to reduced overall calorie intake. This is due to the high protein content of dairy, which also helps build and maintain muscle. Research has found that increasing dairy intake in a calorie-restricted diet can reduce fat mass and body weight.
A meta-analysis published in the European Journal of Clinical Nutrition found that consumption of dairy products, particularly yoghurt, was associated with increased satiety and reduced subsequent food intake. Maintaining muscle mass is crucial during weight loss, as muscle tissue burns more calories than fat tissue, even at rest. The high-quality protein found in dairy products can help preserve muscle mass during calorie restriction.
In one study from the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. If they restricted calories a bit while continuing with the same dairy servings, it accelerated fat and weight loss.
While cutting out dairy may help curb total calorie intake, there is no strong evidence that dairy-free diets specifically aid weight loss. Dairy alternatives are not always healthier or lower in calories. For those who tolerate dairy, experts consider it a nutrient-dense addition to a weight-loss diet. Dairy products also contain beneficial nutrients like calcium, which helps reduce the risk of colorectal cancer, and vitamin B12, which supports metabolism and brain health.
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One ounce of part-skim milk ricotta contains 39 calories
Ricotta cheese is a nutritious cheese with a light and creamy texture and a delicate flavour. It is a good source of calcium and protein, which contribute to bone health and can help reduce the risk of fractures, osteoporosis, and bone mass loss due to ageing. Dairy products, such as ricotta cheese, are also an excellent source of vitamin B12, which is vital for metabolism and brain health.
When it comes to calories, the amount in ricotta cheese can vary depending on the serving size and the type of milk used. For example, a half-cup (approximately 129 grams) serving of whole milk ricotta cheese provides 204 calories. Sixty-one percent of these calories come from fat, with 14.2 grams of fat per half-cup serving.
However, if you are looking for a lower-calorie option, part-skim milk ricotta cheese is also available. Specifically, one ounce of part-skim milk ricotta contains 39 calories. This option has a slightly different macronutrient breakdown, with 15% carbs, 52% fat, and 33% protein.
It is important to note that the recommended daily intake of calories is generally around 2,000 calories. Therefore, including ricotta cheese as part of a balanced diet can be a nutritious and tasty option, especially when choosing a mixture of low-fat and full-fat dairy products.
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Ricotta is a low-glycemic-index food
A half-cup (129-gram) serving of whole milk ricotta cheese provides 204 calories, 10 grams of protein, 8.9 grams of carbohydrates, and 14.2 grams of fat. Approximately 20% of the calories in ricotta come from protein, 19% from carbohydrates, and 61% from fat. The glycemic index of ricotta cheese is 27, which means it is considered a low-glycemic-index food. Choosing foods with a glycemic index under 55 may help manage blood sugar spikes and maintain energy.
Ricotta cheese is an excellent low-carb option, rich in calcium, phosphorus, and zinc. Its low carbohydrate content makes it a perfect choice for low-carb and ketogenic diets. The calcium and protein in ricotta cheese and other dairy products contribute to bone health. This intake is key for preventing fractures and osteoporosis and reducing bone mass loss due to aging. Dairy has also been shown to help with weight loss during a calorie-restricted diet. This may be due to the high protein content of dairy, which increases feelings of fullness and helps build and maintain muscle.
Ricotta cheese is also a good source of vitamin B12, which is vital for metabolism and brain health. Consuming ricotta cheese and other dairy products may also reduce certain types of inflammation. Dairy products are associated with a possibly beneficial effect on inflammation biomarkers. While ricotta cheese contains saturated fat, which is known to contribute to the risk of heart disease, choosing a mixture of low-fat and full-fat dairy products is considered a wise choice.
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Frequently asked questions
The number of calories in ricotta cheese depends on the quantity consumed. A half-cup (129-gram) serving of whole milk ricotta cheese provides 204 calories. One ounce of part-skim milk ricotta cheese contains 39 calories.
Ricotta cheese is a nutritious cheese option that is light and creamy with a delicate flavor. Approximately 20% of the calories in ricotta come from protein, 19% from carbohydrates, and 61% from fat. It is a good source of calcium, protein, and vitamin B12.
Ricotta cheese has a relatively high-calorie content compared to other cheeses. For example, 100 grams of ricotta cheese contains 182 calories, while other cheeses like mozzarella or cheddar typically have fewer calories per 100 grams.
