Is Ricotta Cheese Keto-Friendly

Is Ricotta Cheese Keto-Friendly?

Whenever we hear cheese, we get confused about whether we can eat this cheese on keto or not. There are different varieties of cheese that are keto-friendly while some are not. In the same way, Ricotta cheese, one of the varieties of cheese, seems to be under the same confusion. People wonder if Ricotta cheese is keto-friendly or not. Whether it is safe to eat Ricotta cheese on keto or not. Why not clear this confusion and get some real straight answers to it?

What Is Ricotta Cheese?

Ricotta cheese is an Italian dairy whey cheese that is prepared mostly from cow milk but sometimes also from goat, sheep, and buffalo milk left over after the making of other cheeses. So Ricotta is a smooth, creamy, and light-textured cheese with a slightly nutty flavor.

Before jumping to whether it is keto-friendly or not, let’s have a look at its nutritional value and then decide.

Nutritional Content Of Ricotta Cheese

According to USDA, 100 g contains:

Total calories150 kcal
Total Carbs6.86 g
Protein7.8 g
Fats11 g
Fiber0 g
Sugar0.2 g
Cholesterol48 mg
Vitamin A127 mcg
Folate4 mcg
Vitamin K3.7 mcg
Vitamin B120.7 mcg
Calcium224 mg
Potassium230 mg
Phosphorus162 mg
Sodium105 mg
Magnesium19.7 mg

Now as we can see the nutritional profile of Ricotta cheese, can we say it is keto friendly or not? Let’s see.

Is Ricotta Cheese Keto-Friendly?

Ricotta cheese is keto-friendly if eaten in moderate amounts. This is because It contains about 6-7 g of carbohydrates per 100 g of cheese which is a bit higher as compared to some other cheese varieties but it is a moderate amount of carbohydrates to be consumed on a keto diet. So, you can eat ricotta cheese without getting worried. It is also low in sugar with a low glycemic index that does not quickly spike blood sugar levels and does not disturb ketosis. Moreover, Ricotta cheese is also high in calcium, potassium, phosphorus, and some vitamins like A, K, B12, and folic acid that are good for health. So, it is good to eat Ricotta cheese on keto until you do not go crazy about it.

Keto, being a high-fat, low-carb diet, allows you to eat 20-25 g of carbohydrates per day while maintaining ketosis. If you eat one serving of ricotta cheese a day, it won’t cross your daily limit of carbs and will not affect your keto. So, it is safe to say that ricotta cheese is keto-friendly.

As we have discussed Ricotta cheese is keto-friendly and safe to eat but does it offer any health benefits or pros as well or not?

Pros Of Eating Ricotta Cheese?

1- Helps In Bone Health

Ricotta cheese contains calcium and phosphorus that are essential for maintaining and strengthening bone. This might help against bone fractures and osteoporosis later in life.

2- A Good Source Of Vitamin B12

Ricotta cheese is a dairy product and vitamin B12, which is essential for brain health comes from either meat or dairy. So people can also get vitamin B12 by eating this product.

3- Rich In Protein

It contains protein having all essential amino acids in appropriate amounts as it is a dairy source of protein. It is a good choice for people with a high protein diet that helps in building muscles, in the production of enzymes, and plays important role in keeping bones, muscles, skin, and hair healthy.

4- Low In Lactose

Lactose intolerance is common yet severe. Many dairy products contain a lot of lactose in them which makes them unfriendly for lactose intolerant people. But ricotta cheese falls in the low lactose category, containing 2 g of lactose per 100 g of ricotta cheese. So, this might be tolerable for people with slight lactose intolerance.

Apart from these benefits, are there any risks related to the consumption of ricotta cheese?

Risks Of Eating Ricotta Cheese?

Ricotta cheese is a milk product, it might cause allergy in some individuals. Symptoms could include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Shortness of breath
  • Swelling of lips, mouth, or throat


Ricotta cheese is keto-friendly. It has net carbs of 6-7 g per 100 g of cheese which is a bit higher than some other cheese varieties. But it is overall low in carbs, sugar, and glycemic index, hence, does not spike the sugar levels in the blood fast, so you can eat ricotta cheese on keto without getting worried about ketosis. It also contains some vitamins and minerals that are important for health. So, it is safe to eat ricotta cheese on keto unless you do not go crazy eating it.


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