Ricotta, part-skim
Works in sweet and savory dishes, such as protein pancakes or lasagna.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Ricotta, part-skim for gym-goers
Per 100 g, ricotta, part-skim provides 138 kcal, 11.4 g protein, 5.1 g carbohydrate (0 g fiber, 0.3 g sugars) and 7.9 g fat (4.9 g saturated). With 8.3 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1/4 cup, about 62 g) comes to roughly 86 kcal and 7.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Ricotta, part-skim
Part-skim ricotta is a soft, fresh Italian cheese traditionally made from whey, mild and slightly sweet. Per 100 g it has about 138 kcal, 11.4 g of protein and 7.9 g of fat: more fat than cottage cheese, far less than aged cheeses. It's a good source of calcium and naturally low in sodium next to most cheeses.
In a gym diet
Ricotta goes both ways in gym cooking, from protein pancakes to lasagna. A quarter-cup of about 62 g provides around 86 kcal and 7 g of protein. The whey-based protein is complete, and the creamy texture makes a good base for high-protein desserts. It fits maintenance and bulking easily, and a cut too if you measure it.
Preparation and cooking
Drain it in a sieve for 15 to 30 minutes to lose excess liquid and get a thicker texture for baking; losing that little water concentrates the nutrients slightly. Mixed with eggs or protein powder, it makes fluffy pancakes and cheesecake-style desserts.
Buying and storage
Simple ingredients are the goal: milk, whey, vinegar and salt. Some versions add stabilizers. It's perishable, so use it within about five days of opening.
Things to watch
Milk allergy applies, and it has some lactose, more than aged cheeses. Saturated fat is moderate. Ricotta spoils quickly; throw it out if it smells sour or grows mold.
Meal ideas
- Protein pancakes: ricotta, eggs, oats and baking powder, topped with berries.
- Lighter lasagna: part-skim ricotta, lean beef sauce and spinach layers.
- Sweet snack: ricotta with honey, cinnamon and sliced pear.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (21%).
Good source (10–19% DV per 100 g): Vitamin B12 (13%) and Zinc (12%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 8.3 g | #12 of 18 |
| Protein per 100 g | 11.4 g | #8 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 138 kcal | #11 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
→Egg, whole (raw)
143 kcal · P 12.6 · C 0.7 · F 9.5
→Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Milk, reduced-fat 2% (vitamin D fortified)
50 kcal · P 3.3 · C 4.8 · F 2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in ricotta, part-skim?
Ricotta, part-skim has about 138 kcal per 100 g, or roughly 86 kcal per 1/4 cup (62 g).
How much protein is in ricotta, part-skim?
About 11.4 g of protein per 100 g and 7.1 g per 1/4 cup. That works out to 8.3 g per 100 kcal, so it's a moderate protein source.
Is ricotta, part-skim good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is ricotta better than cottage cheese for protein?
Cottage cheese is a little leaner, with similar protein for fewer calories. Ricotta is creamier and lower in sodium. Pick by recipe, taste and calorie target.
Can I freeze ricotta?
Yes, though it can turn grainy after thawing. Frozen ricotta works best in cooked dishes like lasagna or pancakes, not in fresh spreads.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.