Is it okay to eat ricotta every day? A deep dive into dairy

November 25, 2025 •

2 min read

According to the Australian Dietary Guidelines, dairy products like ricotta can be a part of a healthy daily diet, but context matters. The answer to whether it is okay to eat ricotta every day depends on portion control, overall nutritional balance, and individual health factors.

Quick Summary

Eating ricotta daily can be healthy when consumed in moderation and as part of a balanced diet, offering protein, calcium, and vitamins. However, excessive consumption, especially of full-fat varieties, could lead to high saturated fat intake and other health issues.

Key Points

Daily Intake is Fine, in Moderation: Eating ricotta every day is generally considered fine, as long as it is done in moderation and as part of a balanced diet, not as the sole protein or dairy source.
Opt for Low-Fat Options: Choosing part-skim or fat-free ricotta significantly reduces the intake of saturated fat and calories, making it a healthier choice for daily consumption.
Rich in Protein and Calcium: Ricotta is an excellent source of high-quality whey protein and essential minerals like calcium and phosphorus, which are vital for muscle and bone health.
Be Mindful of Caloric Intake: Despite its benefits, ricotta is calorie-dense, so conscious portion control is important to prevent unintentional weight gain, especially with full-fat versions.
Use it Versatilely: Ricotta can be easily incorporated into daily meals, from mixing into scrambled eggs or smoothies to creating a healthy dip, ensuring you don't grow tired of it.
Monitor Individual Health Needs: Individuals with lactose intolerance or specific health conditions like high cholesterol should consult a doctor and be aware of their body's reaction to daily dairy consumption.

The Nutritional Power of Ricotta

Ricotta is an Italian fresh cheese made from whey. It offers several key nutrients:

High-Quality Protein: Ricotta is rich in easily absorbed whey protein, which includes all nine essential amino acids, supporting muscle health and satiety.
Bone Health: It is a good source of calcium and phosphorus, important for strong bones and teeth. Goat and buffalo ricottas may contain even higher levels of calcium.
Essential Vitamins: Ricotta provides B vitamins like B12 and riboflavin, which are involved in metabolism and nerve function.
Heart-Friendly (in Moderation): Choosing part-skim or low-fat varieties and considering its lower sodium compared to some other cheeses can be beneficial for heart health.

Potential Risks and How to Mitigate Them

While nutritious, consuming too much ricotta, particularly full-fat versions, can pose health risks.

High Saturated Fat: Whole-milk ricotta contains saturated fat, which in excess can negatively impact cholesterol and cardiovascular health. Choosing part-skim or fat-free options is recommended.
Calorie Density: Ricotta is calorie-dense. Large portions can contribute to excess calorie intake and potential weight gain if not balanced with overall diet.
Lactose Sensitivity: Ricotta contains lactose and may cause digestive issues for individuals with lactose intolerance.

A varied diet is important for comprehensive nutrient intake.

Ricotta vs. Cottage Cheese: A Nutritional Comparison

A comparison between ricotta and cottage cheese highlights differences in texture, protein type and quantity, calcium content, sodium levels, fat/calorie density, and digestibility. Details of these differences can be found on {Link: Body and Soul https://www.bodyandsoul.com.au/houseofwellness/ricotta-v-cottage-cheese-whats-the-difference/news-story/157383f00cfd020955c98454d1a33fe5}.

Incorporating Ricotta Into Your Daily Routine

Ricotta can be used in moderate amounts in various dishes. Ideas include adding it to breakfast foods, smoothies, pasta, dips, desserts, and baked goods.

Conclusion

Eating ricotta daily is generally acceptable as part of a balanced diet and in moderation. Choosing lower-fat options is advisable. It provides protein, calcium, and other nutrients. Be mindful of calorie density and individual intolerances. Its versatility allows for diverse culinary uses.

Summary of Key Takeaways

Moderation is key: Eating ricotta daily is acceptable within a balanced diet and in moderate portions.
Choose wisely: Opt for part-skim or low-fat ricotta to minimize saturated fat and cholesterol intake.
Protein and calcium powerhouse: Ricotta provides high-quality protein for satiety and muscle health, plus calcium for strong bones.
Watch calorie intake: Be mindful of portion sizes, especially with whole-milk varieties, to avoid excessive calorie consumption.
Add variety: Incorporate ricotta as one of many nutrient-dense foods to ensure a wide range of vitamins and minerals.
Consider intolerances: Individuals with lactose intolerance should be aware of potential digestive discomfort.
Versatile ingredient: Ricotta can be enjoyed in various ways, from breakfast dishes and snacks to savory pasta sauces and desserts.

Frequently Asked Questions

While whole-milk ricotta provides nutrients, its high saturated fat content can be a concern with daily intake. It is better to opt for part-skim or low-fat versions, or limit whole-milk ricotta to smaller, less frequent servings, especially if you monitor your cholesterol.

Ricotta is high in protein, which can increase feelings of fullness and support weight management. However, it is also calorie-dense, so portion control and choosing low-fat versions are necessary to prevent a caloric surplus that could lead to weight gain.

Both are nutritious, but the 'better' choice depends on your goals. Cottage cheese is often higher in protein and lower in fat and calories, while ricotta has a creamier texture, lower sodium, and higher calcium content. A varied diet including both can be beneficial.

For maximizing nutritional benefits, consider goat ricotta, which is highest in protein and calcium, or sheep ricotta, which offers a better polyunsaturated/saturated fat ratio. Part-skim cow's milk ricotta is also a great, widely available option for general health.

Ricotta contains lactose, but some people with intolerance find it easier to digest than other dairy products. If you have a severe intolerance, it may be best to avoid it or try small amounts to see how your body reacts. Some brands may also offer lactose-free options.

Excessive intake of whole-milk ricotta can lead to an overconsumption of saturated fat and calories, potentially affecting heart health and contributing to weight gain. It could also cause digestive issues in sensitive individuals due to its lactose content.

Ricotta can be easily added to meals. Try it on toast with honey, mixed into scrambled eggs, blended into smoothies, or used as a creamy, high-protein base for dips. It also works well in pasta sauces and baked goods.