Which is Healthier: Cottage Cheese or Ricotta Cheese?

November 28, 2025 •

2 min read

According to research, both cottage cheese and ricotta are nutrient-rich dairy options with distinct nutritional profiles. Deciding which is healthier, cottage cheese or ricotta cheese, depends on individual health goals, whether it is increasing protein or improving bone health.

Quick Summary

Cottage cheese is generally higher in protein, while ricotta offers more calcium. The best choice depends on your needs, such as weight management or bone health. Both can be part of a healthy diet.

Key Points

Cottage Cheese is Protein-Rich: Contains casein protein, which aids in satiety and muscle support, suitable for weight loss.
Ricotta is Calcium-Rich: Offers a substantial amount of calcium, essential for bone health.
Cottage Cheese has Fewer Calories and Fat: Low-fat varieties are a calorie-efficient source of protein.
Ricotta has Less Sodium: Ricotta is naturally lower in salt, which is beneficial for those on low-sodium diets.
Consider the Protein Type: Cottage cheese's casein is slow-absorbing, beneficial for muscle recovery; ricotta's whey is fast-absorbing.
Both Provide Nutrients: Both offer B vitamins, phosphorus, and other minerals, contributing to a balanced diet.
Choose Based on Your Goals: Your specific health goal should guide your selection.

Nutritional Comparison: Cottage Cheese vs. Ricotta

Determining which cheese is healthier involves comparing their nutritional makeup. Cottage cheese is made from milk curds and has a chunky texture, while ricotta, made from heated whey, is smoother.

Cottage Cheese: Protein Powerhouse

Cottage cheese is known for its high content of casein protein, which promotes satiety and muscle support, making it useful for weight management and fitness enthusiasts. Lower fat options are available. However, it can be high in sodium. Cottage cheese also provides B vitamins and is versatile in various dishes.

Ricotta Cheese: Rich in Calcium

Ricotta, made from whey protein, is easily absorbed. It is notable for its high calcium content, important for bone health, and is naturally lower in sodium, benefiting those monitoring blood pressure. While whole-milk ricotta is higher in fat, part-skim and fat-free options exist. Ricotta also contains fat-soluble vitamins, zinc, and selenium in whole-milk versions.

Comparison Table


Feature	Cottage Cheese (approx. per 1/2 cup)	Ricotta Cheese (approx. per 1/2 cup)
Calories (whole milk)	~110 calories	~200 calories
Fat (whole milk)	~5 grams	~14 grams
Protein	Higher (~12-14 grams)	Lower (~10-14 grams)
Calcium	Lower (~83mg)	Higher (~207mg)
Sodium	Higher (~364mg)	Lower (~84mg)
Best For	Weight loss, muscle building, high-protein diets	Bone health, lower-sodium diets, high-calcium intake
Texture	Curd-like and chunky	Smooth and creamy

Choosing the Healthiest Option for You

The better choice between cottage cheese and ricotta depends on your individual health objectives.

Weight Management: Cottage cheese is often favored due to its higher protein-to-calorie ratio, particularly in low-fat varieties.
Bone Health: Ricotta is superior for bone health due to its higher calcium content.
Heart Health: Ricotta's lower sodium content makes it a better option for blood pressure management, although low-sodium cottage cheese is also available.
Muscle Recovery: Casein in cottage cheese is slow-digesting, suitable before bed. Whey in ricotta is fast-absorbing, good post-workout.

Incorporating Cottage Cheese and Ricotta into a Healthy Diet

Both cheeses can be part of a healthy eating plan. Consider using cottage cheese with fruits or blending it into dips and smoothies. Use part-skim ricotta in Italian dishes or spread it on toast with healthy toppings.

Adjusting for dietary needs is possible. Lactose-free versions are available if needed. Ricotta generally has fewer carbs than cottage cheese, but checking labels for specific brand variations in fat and sodium is important. The best choice aligns with your health goals and preferences.

Frequently Asked Questions

Cottage cheese is often preferred for weight loss due to its higher protein content and lower calorie count in low-fat versions. The high protein can help you feel full, reducing calorie intake.

Ricotta cheese is better for bone health because it provides more calcium than cottage cheese. Calcium is key for strong bones.

Ricotta cheese has less sodium than cottage cheese. Ricotta is a better choice if you're watching your sodium, although low-sodium cottage cheese is also available.

Yes, you can substitute cottage cheese for ricotta in many recipes, such as lasagna. Blend the cottage cheese for a smoother texture. The flavor and moisture may vary.

Cottage cheese has casein, a slow-digesting protein suitable for sustained release and nighttime muscle recovery. Ricotta has whey protein, which is fast-absorbing, good after a workout. The best choice depends on when you eat it.

Cottage cheese is chunky with a tangy flavor, while ricotta is smoother, creamier, and has a sweeter taste. This difference results from the different production methods.

Both have relatively few carbs, but ricotta usually has slightly fewer carbs per serving than cottage cheese. Both can be included in a low-carb diet in moderation, watching portion sizes.