Randy Chandler
Cheese is a beloved food product with hundreds of textures and flavours. However, it is often associated with high-fat content and calories. Ricotta and feta are two popular types of cheese, with ricotta being an Italian curd cheese made from the whey left over from the production of other cheeses, and feta being a Greek cheese made from sheep's milk or a mixture of sheep and goat's milk. This paragraph will introduce the topic of which cheese is healthier between ricotta and feta, exploring their nutritional profiles and potential health benefits.
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What You'll Learn
Cottage cheese
The nutritional profile of cottage cheese varies depending on the level of milk fat used and the amount of sodium added. It is typically sold in creamed, whipped, lactose-free, reduced-sodium, or sodium-free varieties. A serving of cottage cheese provides a good amount of protein, calcium, phosphorus, vitamin B12, and other essential nutrients, while being relatively low in fat.
Compared to ricotta cheese, cottage cheese tends to have more sodium and a higher vitamin B12 content. It also has a tangier, saltier flavour and a less smooth texture than ricotta. Cottage cheese is also recommended for followers of the Mediterranean and anti-inflammatory diets, as it can be a good source of omega-3 fatty acids when made with grass-fed milk.
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Calcium and other nutrients
Calcium is essential for bone health, and some cheeses are better sources of it than others. Ricotta cheese is a great source of calcium, contributing to healthy bone formation and maintenance. Adults up to age 50 require 1,000 milligrams of calcium per day, while women over 50 and men older than 70 should aim for 1,200 milligrams. A serving of ricotta provides 51 percent of the daily value, and part-skim ricotta may contain slightly more.
Ricotta is also a good source of vitamin A, potassium, magnesium, and zinc. It is high in protein and contains all nine essential amino acids. It is also a good source of vitamin B12, which is involved in metabolism regulation, the formation of red blood cells, and maintaining central nervous system health. It is also required for brain development and functioning.
In addition to calcium, other cheeses also provide a good amount of this nutrient. Parmesan, for example, is rich in calcium and phosphorus, which play a role in bone formation. Blue cheese is also high in calcium, and adding it to your diet may help prevent bone-related health issues. Cottage cheese is another option, providing calcium and magnesium, which are essential for bone health.
While ricotta cheese is a great source of calcium and other nutrients, it is also quite high in fat and calories, so it should be consumed in moderation as part of a balanced diet.
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Fat and cholesterol content
Ricotta cheese is made from the whey left over from the production of other cheeses. Compared to most cheeses, ricotta is a healthier choice because it contains less salt and fat. A 1-cup serving of whole milk ricotta cheese contains 428 calories and 32 grams of fat, 20 grams of which are saturated fat. The fat content of ricotta is high, with 61% of the calories in ricotta cheese coming from fat.
Ricotta cheese is also a good source of protein, with a half-cup serving containing 10 grams with a complete amino acid profile. This makes ricotta cheese a good choice for those hoping to gain muscle or lose fat, as well as aiding exercise recovery. The amino acids in dairy may also improve glucose balance for those with type 2 diabetes.
Ricotta cheese can be sold with a lower fat content. Part-skim ricotta cheese contains 171 calories per half-cup serving with 14 grams of protein, 6.3 grams of carbohydrates, and 9.8 grams of fat. Fat-free ricotta contains 160 calories and no fat.
Cottage cheese is another cheese with a lower fat content, with standard cottage cheese containing 6% fat (3% saturated fat). Low-fat versions of cottage cheese are also available, containing 2% fat, of which 1% is saturated fat.
Mozzarella is another cheese with a lower fat content, being lower in sodium and calories than most other cheeses.
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Sodium content
Ricotta cheese is a fresh cheese made from whey and some curd left behind during cheese-making. It is traditionally made in Italy from whey made from sheep's milk. Ricotta is often described as a lighter version of cottage cheese.
Ricotta cheese is a good source of calcium, protein, and other nutrients. It fits into a low-carb diet and can be used in many ways. It is also a great source of vitamin B12, which helps support metabolism and brain health.
Ricotta cheese contains 206.6 mg of sodium per 1-cup serving. Part-skim and fat-free varieties of this cheese contain significantly more sodium, with fat-free ricotta containing approximately 600 mg per 1-cup serving. Ricotta cheese has less sodium than many other types of cheese, including cottage cheese, feta, and blue cheese.
Cottage cheese is made from curds (cheese solids) rather than whey. It is a fan favorite and one of the healthiest forms of dairy. It has a longstanding reputation as a nutritious food with high protein content and relatively low-calorie profile. However, it is much higher in sodium than ricotta cheese.
Feta and blue cheese are also high in sodium. Feta is often packaged in brine to preserve freshness, while blue cheese is naturally salty.
Sodium is a known culprit of cardiovascular disease, which may lead to dangerous health outcomes such as high blood pressure (hypertension), heart attack, or stroke. The American Heart Association recommends consuming 1,500 mg of sodium or less per day. Therefore, it is important to be cautious when consuming high amounts of sodium and to choose low-sodium options when possible.
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Protein content
When it comes to protein content, both ricotta and cottage cheese are excellent sources. A quarter cup of ricotta cheese contains 6 grams of protein, while a 100-gram serving provides approximately 7 grams. On the other hand, cottage cheese is known for its high protein content, with half a cup containing 14 grams of protein, and a 100-gram serving providing around 11 grams.
Ricotta cheese is made from whey, a milk protein that contains all the essential amino acids necessary for human nutrition. It is derived from the watery parts of milk that are left over from making other cheeses. The whey is boiled and strained to create a soft, spreadable cheese. This process gives ricotta a smoother and creamier texture than cottage cheese, which is made from curds (cheese solids) rather than whey.
Cottage cheese has long been recognised as one of the healthiest forms of dairy due to its high protein content. Studies have shown that eating high-protein foods like cottage cheese can increase satiety, leading to reduced calorie intake and potential weight loss. However, ricotta cheese may offer similar benefits. One review suggested that whey protein supplementation reduced levels of triglycerides, cholesterol, and markers of long-term blood sugar regulation. While this review focused on supplements, ricotta's whey content may provide comparable advantages.
In summary, while cottage cheese contains a higher amount of protein per serving, ricotta cheese is still a good source of protein and offers other nutritional benefits. The choice between the two ultimately depends on individual dietary needs and preferences. Both cheeses can be incorporated into various recipes and provide unique nutritional profiles, making them versatile and nutritious options.
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Frequently asked questions
Both cheeses are high-protein and relatively low-calorie. However, ricotta cheese tends to have less sodium than cottage cheese. Ricotta is also a good source of calcium, potassium, and magnesium.
Cream cheese is the highest in fat and calories out of the three types of cheese. Therefore, ricotta cheese is the healthier option.
Mozzarella is lower in sodium and calories than most other cheeses. However, ricotta is also a healthier choice compared to most cheeses as it contains less salt and fat. Therefore, both cheeses are healthier options.
