Is Ricotta Cheese OK on a Keto Diet?

December 7, 2025 •

4 min read

With approximately 8.9 grams of carbohydrates per half-cup serving, ricotta cheese can be a bit of a gray area for keto dieters. However, by understanding its macros and practicing careful portion control, it is possible to include ricotta cheese in a ketogenic lifestyle.

Quick Summary

Full-fat ricotta can be enjoyed on a keto diet in small, mindful portions. Its carb count is higher than many other cheeses, so careful macro tracking is crucial for maintaining ketosis. Choosing full-fat versions and checking labels for added sugars is recommended.

Key Points

Portion Control: Ricotta has more carbs than many cheeses, so small servings are essential to stay within your daily keto macro limits.
Full-Fat Preferred: Choosing the full-fat version is better for keto as it provides more fat and typically has a more favorable fat-to-carb ratio.
Whey Protein Rich: As a whey cheese, ricotta is an excellent source of high-quality, easily digestible whey protein.
Check Labels for Additives: Always read the nutrition label, as some lower-fat varieties may contain starches or other additives that increase the carb count.
Use in Creative Recipes: Ricotta can be incorporated into many keto-friendly recipes, including savory bakes and sweet desserts.
Count Your Carbs: Since ricotta's carb content isn't negligible, it's important to track your intake to ensure you remain in ketosis.

Understanding Ricotta's Macronutrients for Keto

To determine if ricotta cheese is suitable for a ketogenic diet, it's essential to examine its macronutrient composition, especially when compared to other popular cheeses. The keto diet prioritizes high fat and low carbohydrate intake to trigger ketosis, a metabolic state where the body burns fat for fuel instead of glucose. Ricotta, a soft, fresh cheese, is naturally higher in carbohydrates (lactose, the milk sugar) than many hard, aged cheeses, which have very little lactose left after processing.

Full-fat ricotta is the most keto-friendly option, as it provides a higher fat content, which is a cornerstone of the ketogenic diet. A typical half-cup serving of full-fat ricotta contains around 14 grams of fat, 10 grams of protein, and about 9 grams of carbohydrates. However, it is crucial to recognize that these figures can vary by brand and product type (full-fat vs. part-skim). Part-skim varieties contain less fat and often have a higher proportion of carbs relative to their total calories, making them a less efficient macro choice for keto goals.

Full-Fat vs. Part-Skim: The Keto Difference

When selecting ricotta, the full-fat version is a clear winner for keto dieters. This is because:

Higher Fat Content: Full-fat ricotta provides a better fat-to-carb ratio, helping you meet your daily fat intake without consuming excess carbs.
Lower Carb Ratio: While both contain lactose, the full-fat version's higher calorie density from fat makes its carb contribution proportionally smaller within a typical serving size.
Flavor and Texture: Full-fat ricotta offers a richer, creamier flavor and texture, enhancing your keto dishes more effectively than its lower-fat counterparts.
Avoids Additives: Lower-fat dairy products can sometimes contain added thickeners or starches that can increase the overall carb count. Always read the label to be sure.

Ricotta vs. Other Cheeses: A Keto Comparison

Here is a side-by-side comparison of ricotta with other common keto-friendly cheeses to help you make informed decisions.


Cheese Type	Carbs per 1/4 cup (approx.)	Fat per 1/4 cup (approx.)	Protein per 1/4 cup (approx.)	Keto Suitability
Full-Fat Ricotta	~4.5g	~7.8g	~6.8g	Moderate. Requires portion control.
Cheddar (shredded)	<1g	~9.4g	~7g	High. A keto staple.
Cream Cheese	~1g	~8g	~2g	High. A very popular keto ingredient.
Goat Cheese	<1g	~8.5g	~5g	High. Great for flavor.
Cottage Cheese	~4.5g	~2.4g	~11.6g	Low/Moderate. Higher carbs, lower fat.

Delicious Ways to Enjoy Ricotta on a Keto Diet

Ricotta's creamy texture and mild flavor make it a versatile ingredient for a range of keto dishes, both savory and sweet. Its inclusion allows for satisfying and creative meals that don't feel restrictive. Here are some examples of how to incorporate it effectively:

Keto Lasagna in a Bowl: Create a low-carb lasagna experience by layering full-fat ricotta with ground meat and a sugar-free marinara sauce.
Keto Ricotta Oatmeal: Use ricotta as a base for a grain-free breakfast porridge, combining it with butter, cinnamon, and pecans for a warm, comforting meal.
Low-Carb Spinach and Ricotta Bake: Combine ricotta, spinach, eggs, and herbs for a delicious and easy baked casserole.
Keto Ricotta Lemon Cheesecake: Satisfy your dessert cravings with a creamy, tangy cheesecake made with ricotta and a keto-friendly sweetener.
Stuffed Crepes: Fill low-carb almond flour crepes with a seasoned ricotta mixture for an elegant Italian dish.
Savory Ricotta Toast: Use a swipe of ricotta on low-carb bread or crackers and top with herbs and cracked black pepper, as an alternative to cream cheese.

Ricotta Alternatives for a Stricter Keto Diet

For those on a very strict ketogenic diet aiming for minimal carb intake, or for those who find ricotta pushes them over their daily limit, there are several excellent alternatives:

Cream Cheese: With just 1 gram of carbs per ounce, cream cheese is a fantastic low-carb staple that offers a similar creamy consistency.
Mascarpone Cheese: This rich, Italian cream cheese is even higher in fat and lower in carbs than regular cream cheese, making it an ideal substitute for creamy textures in sauces and desserts.
Goat Cheese: For a tangy flavor profile, soft goat cheese is very low in carbs and high in fat.
Blended Cottage Cheese: If you prefer the macros of cottage cheese but the texture of ricotta, you can blend it to a smooth consistency. Just be aware of its higher carb-to-fat ratio.

Conclusion: Making Ricotta Work for Your Keto Goals

Ultimately, whether ricotta cheese is ok on a keto diet depends on your personal macro goals and portion control. While it's not a zero-carb cheese like aged cheddar or parmesan, a small serving of the full-fat variety can be a delicious and useful addition to your meal plan. The key is moderation and being mindful of the total carbohydrates in your daily intake. Always check the nutritional information on the packaging and use ricotta strategically in recipes where its unique texture and flavor can shine, ensuring you stay within your ketogenic carb limits. For more information on ricotta's nutritional profile, you can check out the resource from KetoDiet App.

Frequently Asked Questions

Yes, full-fat ricotta is generally better for a keto diet because it has a more favorable fat-to-carb ratio. Part-skim versions contain less fat and can sometimes include additives that increase the carb count.

Whether you can have ricotta daily depends on your personal daily carbohydrate limit. Since it contains a moderate amount of carbs, it must be consumed in small, carefully portioned servings to ensure you stay in ketosis.

The carb count varies by brand and fat content. For a full-fat version, a typical half-cup serving can contain around 9 grams of carbs. It is important to check the nutritional label of the specific product you purchase.

Ricotta is versatile in keto cooking. It can be used in savory dishes like 'lasagna in a bowl,' baked casseroles, or stuffed crepes. It also works well in keto-friendly desserts like cheesecakes or breakfast puddings.

Yes, ricotta is a good source of protein, especially whey protein, which is easily absorbed by the body. This can be a beneficial part of your macro intake on keto.

Excellent keto alternatives for ricotta include higher-fat, lower-carb options like cream cheese or mascarpone. For a similar texture with a higher protein and lower fat content, you could blend full-fat cottage cheese.

Ricotta is a fresh cheese made from milk whey, which contains a higher concentration of lactose (milk sugar). Aged cheeses like cheddar are processed longer, and most of the lactose ferments out, resulting in a much lower carb count.