Can you eat ricotta cheese raw?

In this brief article, we are going to answer the question “Can you eat ricotta cheese raw?”. We will look into the nutritional value of ricotta cheese and also discuss various alternatives to ricotta cheese.

Yes, you can eat ricotta cheese raw, you can find it being used in lasagna and various desserts, but it does not need to be cooked to eat. It is completely safe to consume raw. Just like any other cheese, you can also eat store-bought ricotta cheese.

Ricotta cheese was first made in Italy using leftover whey from milk. Ricotta comes from the Latin word “recocta” meaning recooked and is made from the whey portion leftover from other cheese making procedures.

Ricotta cheese feels a little sweet to the taste and is usually smooth but still a bit grainy. Ricotta Salata is a salty variation that is salted and aged for at least 3 months. Whereas, ricotta cheese in America is made from skim or whole milk added to the whey. This results in a wetter, creamier style than the Italian versions.

Ricotta has a higher caloric and fat content than cottage cheese, but less salt.

Like all cheese, ricotta is full of beneficial nutrients. It is rich in calcium, vitamin A, riboflavin, niacin, vitamin B12, Vitamin K, iodine, phosphorus, selenium, and zinc. It is lower in fat and calorie count, which makes it a good choice if you want to reduce the total fat and calorie in your diet.

What is the nutritional profile of ricotta cheese?

A one-half cup of whole milk ricotta cheese (129g) contains:

  • Calories: 204
  • Fat: 14.2g
  • Sodium: 135mg
  • Carbohydrates: 8.9g
  • Fiber: 0g
  • Sugars: 0.3g
  • Protein: 10.1g
  • Calcium: 289 mg
  • Vitamin B12: 1.01mcg


Ricotta is considered a low glycemic index food because of its low carbohydrate contents. A half-cup of ricotta contains only 8.9 grams of carbs, of which only 0.3 grams comprises sugars. Fiber content is 0 grams.


In just 130 grams of ricotta cheese, there are 14.2 grams of fat, 8 grams of which is saturated, which is bad cholesterol and increases the risk of heart diseases.

The majority of the calories in ricotta cheese comes from its fat content. Your total daily calorie intake should be 20% to 35% from fat.


It is a good source of protein. 10 grams of proteins are present in just a half-cup serving. This makes ricotta an excellent source of protein.

Vitamins and Minerals

Ricotta is rich in minerals and vitamins which contribute to better health. It is also high in vitamin B12 providing 44% of daily requirements. Vitamin B12 has various benefits like metabolism regulation, the formation of red blood cells, maintaining the central nervous system, and brain development and functioning.

What are the health benefits of eating ricotta cheese?

Ricotta cheese is full of nutrients and is beneficial to your health. It contributes various health benefits:

Contributes to Bone Health

Ricotta cheese and other dairy products include calcium and protein, which are beneficial to bone health. This is essential for preventing fractures and osteoporosis, as well as slowing the loss of bone mass that occurs with age.

May Help with Weight Balance

According to certain studies, dairy consumption helps maintain lean body mass while decreasing calories, allowing you to lose weight while maintaining muscle. Dairy has also been demonstrated to aid weight loss when used in conjunction with a calorie-restricted diet.

This might be due to dairy’s high protein content, which has shown to promote feelings of fullness and satiety while also promoting muscle growth and maintenance.

May Reduce Inflammation

Inflammation has a role in metabolic diseases including type 2 diabetes and heart disease. Ricotta cheese and other dairy products may also help to lessen inflammation in certain people.

Dairy products have been linked to a possible positive influence on inflammatory biomarkers.

Can you get any allergy from eating ricotta cheese?

Milk products are common in causing allergies. Be cautious while consuming such products. Ricotta cheese is also a milk product and may cause problems to those who are vulnerable to allergens present in milk.

There are also other common food allergens you should be wary of.

 Signs of a milk allergy include:

  • Hives
  • Wheezing
  • Tingling of the lips or mouth
  • Swelling of the lips, tongue, or throat
  • Vomiting
  • Coughing
  • Shortness of breath

What can be used instead of ricotta?

If you don’t have ricotta on hand, here are some other types of cheese that you can use:

  1. Cottage cheese
  2. Goat cheese
  3. Sour cream
  4. Cream cheese
  5. Queso fresco
  6. Mascarpone

You can try homemade ricotta cheese recipes and other creative ways of consuming ricotta enlisted here:


In this brief article, we answered the question “Can you eat ricotta cheese raw?”. We explored the nutritional value of ricotta cheese and also discussed various alternatives to ricotta cheese.


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