What's healthier, ricotta or cottage cheese? A definitive nutritional breakdown

December 10, 2025 •

2 min read

While both ricotta and cottage cheese are versatile dairy products, their nutritional profiles vary significantly depending on the type and fat content. For instance, a half-cup of full-fat ricotta contains almost double the calories of the same amount of whole-milk cottage cheese. This guide explores which is healthier, ricotta or cottage cheese, by diving deep into their nutritional content and specific health benefits.

Quick Summary

This nutritional breakdown of ricotta and cottage cheese compares their protein, fat, sodium, and calcium content. The ideal choice depends on individual health and dietary goals, like weight management or muscle building.

Key Points

Cottage cheese is lower in calories and fat: Per half-cup, low-fat cottage cheese contains significantly fewer calories and less fat than whole milk ricotta, making it a better option for weight loss.
Cottage cheese is higher in protein: Cottage cheese generally boasts a higher protein content, primarily casein, which aids in satiety and provides a sustained release of amino acids for muscle maintenance.
Ricotta is higher in calcium and lower in sodium: Ricotta contains more calcium, essential for bone health, and typically has less sodium than standard cottage cheese, benefiting those watching salt intake.
Protein types differ: Cottage cheese provides casein (slow-digesting), while ricotta offers whey (fast-absorbing), with each having different benefits for muscle building and recovery.
The healthier choice depends on your goals: Neither cheese is universally healthier; the best option is based on individual needs, such as managing weight (cottage cheese) or boosting calcium intake (ricotta).
Both cheeses are versatile: Both can be enjoyed in a variety of dishes, from savory pasta to sweet snacks, with ricotta prized for its creamy texture and cottage cheese for its low-calorie, high-protein profile.

The Production and Texture Differences

Ricotta, a smooth Italian cheese, is made from reheated whey leftover from other cheese production, resulting in fine, soft curds and a mild, slightly sweet flavor. Cottage cheese, made by adding acid to milk to curdle it, consists mainly of casein protein and has a lumpy texture and mild, slightly salty taste. It comes in various fat percentages.

A Head-to-Head Nutritional Comparison

The healthier cheese option depends on individual dietary needs. Here’s a comparison based on a half-cup serving:

Nutritional Facts: Ricotta vs. Cottage Cheese


Nutrient (per ½ cup)	Whole Milk Ricotta	Low-fat (2%) Cottage Cheese
Calories	~204 kcal	~90 kcal
Protein	~10 g	~12 g
Total Fat	~14.2 g	~2.5 g
Saturated Fat	High (from whey)	Lower
Sodium	~135 mg	~353 mg
Calcium	~289 mg (22% DV)	~80 mg (6% DV)
Key Vitamins	B12, A, K, D	B12, B5 (Pantothenic Acid)
Primary Protein	Whey	Casein

Note: Nutritional values can vary significantly by brand and fat percentage. Always check the specific product label.

Which is Better for Weight Loss and Muscle Building?

Cottage cheese is often preferred for weight management due to its higher protein-to-calorie ratio and lower fat, particularly in low-fat versions. Its casein protein promotes fullness, potentially reducing calorie intake. For muscle building, both offer quality protein but differ in type. Cottage cheese's slow-digesting casein supports muscle maintenance overnight, making it ideal before bed. Ricotta has more fast-absorbing whey protein, good for post-workout recovery.

Other Health Considerations

Sodium Content: Cottage cheese generally contains more sodium than ricotta, though low-sodium options are available. Ricotta's lower sodium is better for heart health.
Calcium for Bone Health: Ricotta typically has more calcium than cottage cheese because calcium remains in the whey used to make it, while cottage cheese loses calcium during production. Ricotta is thus better for bone strength.
Gut Health: Some cottage cheese varieties include probiotics for gut health, but not all do. Ricotta typically lacks probiotics.

Practical Use and Versatility

Cottage cheese's texture and flavor suit savory dishes and blending into smoothies or dips. Ricotta's smooth, sweet profile is versatile for both sweet and savory recipes, including pasta and desserts.

Conclusion: The Final Verdict

The healthier choice between ricotta and cottage cheese depends on your goals. Choose cottage cheese for weight loss and high protein intake, opting for low-fat or low-sodium if needed. Choose ricotta for more calcium and less sodium, beneficial for bone and heart health. Ricotta is also a good lower-carb, higher-fat option. Both are nutritious, and moderation is key.

For more on incorporating dairy into a healthy diet, you can read this article from Healthline.

Frequently Asked Questions

While ricotta has nutritional benefits, cottage cheese is generally better for weight loss because of its lower calorie and fat content and higher protein-to-calorie ratio, which promotes satiety.

Yes, standard cottage cheese typically has more protein per serving than ricotta. For instance, a half-cup of low-fat cottage cheese offers around 12 grams of protein, compared to about 10 grams in a similar serving of whole milk ricotta.

Ricotta cheese is the better choice for bone health due to its significantly higher calcium content. Most of the calcium remains in the whey used to make ricotta, whereas cottage cheese loses much of its calcium when the whey is drained.

Both are excellent for muscle building, but they contain different proteins. Cottage cheese's casein protein is slow-digesting and great for muscle maintenance, while ricotta's whey protein is fast-absorbing, which can aid post-workout recovery.

Yes, you can substitute cottage cheese for ricotta, especially in savory dishes like lasagna, if you're seeking a lower-fat, higher-protein alternative. For a smoother texture, blend the cottage cheese first.

Ricotta cheese is naturally much lower in sodium than cottage cheese. Cottage cheese has salt added during processing for flavor and preservation, but low-sodium versions are available.

Both cheeses are lower in lactose than milk, and many people with lactose intolerance can tolerate them in moderation. A half-cup of cottage cheese has roughly 3 grams of lactose, while a quarter-cup of ricotta has about 2 grams.