Does Ricotta Count as Protein? Here's What You Need to Know

November 23, 2025 •

3 min read

According to Dairy Australia, a half-cup serving of ricotta can contain approximately 10 to 12.5 grams of protein, confirming that ricotta does count as a valid protein source. Ricotta is a fresh cheese celebrated for its mild flavor and creamy texture, making it a versatile ingredient in both sweet and savory dishes, providing a good source of high-quality protein.

Quick Summary

Ricotta is a nutritious dairy product with a high content of quality protein, including highly digestible whey protein, and a full amino acid profile. Its protein level varies based on the type of milk used, with goat ricotta offering a particularly high concentration. This creamy cheese is a versatile food for adding protein to many meals, from breakfasts to savory dishes.

Key Points

Yes, Ricotta Is Protein: Ricotta is a good source of complete, high-quality protein, containing all nine essential amino acids.
Rich in Whey Protein: A significant portion of ricotta's protein is whey, a fast-digesting protein excellent for muscle repair and recovery.
Varies by Type: The protein content per serving depends on the type of milk (cow, goat, sheep) and fat level (whole, part-skim), with goat ricotta having a particularly high amount.
Excellent for Athletes: Due to its whey content and high biological value, ricotta is beneficial for those looking to build muscle or recover after exercise.
Good Source of Calcium: In addition to protein, ricotta is rich in calcium, a mineral vital for maintaining strong, healthy bones.
Not Just for Lasagna: Ricotta's versatility allows it to be added to many dishes, from breakfast parfaits to sauces and smoothies, as a protein booster.
Differs from Cottage Cheese: While both are high in protein, ricotta is primarily whey-based and creamier, while cottage cheese is casein-based with a tangier flavor and firmer curds.

The Ricotta Protein Profile: A Deep Dive

What Exactly Is Ricotta?

Ricotta, an Italian dairy product whose name means "recooked," is made by reheating the whey left over from the production of other cheeses. While traditionally made from whey, modern commercial versions often include milk to boost the yield and creaminess. The heating process causes the whey proteins, primarily lactalbumin and lactoglobulin, to coagulate and form the soft, fine curds that define ricotta's texture. These proteins are known for their high biological value and superior digestibility, especially when compared to casein, another milk protein found more prevalently in other cheeses.

The Importance of Whey Protein

The protein in ricotta is particularly valuable due to its high concentration of whey protein. Whey is known as a "fast protein" because its amino acids are quickly absorbed by the body, making it an excellent choice for muscle recovery, especially for athletes and those with an active lifestyle. Whey protein also contains high levels of branched-chain amino acids (BCAAs) such as leucine, which plays a critical role in muscle protein synthesis.

Ricotta’s Nutritional Value

Beyond protein, ricotta is a nutritional powerhouse. The exact nutritional content varies based on the type of milk used (cow, sheep, goat, or buffalo) and its fat content (whole, part-skim, or fat-free), but it consistently offers key nutrients.

Calcium: Ricotta is an excellent source of calcium, crucial for bone health. For instance, goat ricotta is particularly high in calcium.
Vitamins: It provides a significant amount of vitamin B12, important for metabolism and nervous system function, and also contains vitamin A.
Low Sodium: Compared to many other cheeses, ricotta is relatively low in sodium, which is beneficial for heart health.

Ricotta vs. Cottage Cheese: A Protein Comparison

While often compared, ricotta and cottage cheese have distinct differences in their protein and overall nutritional profiles. Cottage cheese is made from milk curds, which are mostly casein, a "slow protein" that releases amino acids over a longer period. Ricotta, primarily from whey, offers a faster-acting whey protein.


Feature	Ricotta	Cottage Cheese
Primary Protein	Whey (Fast-acting)	Casein (Slow-release)
Protein per 1/2 Cup	Approx. 10–12.5g (varies by milk/fat)	Approx. 14–15g (varies by fat)
Texture	Smooth, creamy, fine curds	Lumpy, firmer curds
Best for...	Filling pasta, creamy sauces, smoothies	High-protein snacks, savory toppings
Calcium Content	Higher calcium	Lower calcium
Flavor	Mild, slightly sweet	Tangy

How to Add Protein-Rich Ricotta to Your Diet

Ricotta's versatility makes it easy to incorporate into your meals throughout the day. Here are some simple ideas to boost your protein intake with ricotta:

For Breakfast: Swirl a dollop of ricotta into oatmeal or yogurt. Mix with fruit and honey for a quick, high-protein parfait.
For Snacks: Enjoy it on whole-grain toast with a drizzle of honey and a sprinkle of cinnamon, or as a dip for vegetables.
For Main Courses: Use it in classic pasta dishes like lasagna or stuffed shells. It can also be whipped into creamy pasta sauces for an extra protein boost.
For Baking: Substitute ricotta for heavier cheeses in recipes for a lighter, creamier texture and added protein.

The Takeaway

Ricotta is an excellent source of high-quality protein, especially whey, which is highly digestible and beneficial for muscle repair. While it contains slightly less protein than cottage cheese per serving, its distinct nutritional profile and complete amino acid profile make it a valuable addition to a balanced diet. Opt for part-skim or low-fat versions if you are monitoring your fat intake.

For more in-depth nutritional data and research, you can explore detailed food composition databases like the one available at the Food Standards Australia New Zealand website.

Conclusion

To answer the question, "Does ricotta count as protein?" the answer is a definitive yes. This creamy, versatile dairy product delivers a complete protein, rich in easily digestible whey, along with essential vitamins and minerals like calcium. Its nutritional content varies by milk type and fat level, but all varieties offer a valuable protein source for building muscle, aiding recovery, and enhancing satiety. Whether used in a sweet treat or a savory dinner, ricotta is a simple and delicious way to increase your protein intake.

Frequently Asked Questions

Yes, ricotta is a complete protein because it is a dairy product derived from milk, and it contains all nine essential amino acids necessary for the body.

Ricotta can sometimes have more protein than regular yogurt, but it often has a similar or slightly lower amount of protein compared to Greek yogurt, depending on the specific product and fat content.

Yes, ricotta is good for building muscle. Its high content of whey protein, which is rapidly absorbed, and a complete amino acid profile make it effective for muscle growth and repair, especially post-workout.

Goat ricotta typically contains the highest protein content among different types of ricotta, with roughly 11.9g per 100g, followed by buffalo and cow's milk ricotta.

Whole milk ricotta can be a healthy part of a balanced diet, offering complete protein and calcium. However, it is higher in fat and calories than part-skim or fat-free versions, so moderation is key, especially if you are monitoring fat intake.

You can add ricotta to your diet by blending it into smoothies, swirling it into oatmeal or yogurt, spreading it on toast, using it as a dip, or incorporating it into pasta dishes like lasagna or stuffed shells.

No, heating ricotta does not significantly affect its protein content. The proteins are already denatured during the production process, and cooking in recipes does not change their nutritional value.