Ricotta cheese part skim scores a very good 76/100, primarily due to its significant protein content and a strong micronutrient profile, making it a nutritious dairy option.
This ricotta is a minimally processed (NOVA 1) whole food, contributing to its high FoodScore of 76.
A 100g serving provides 11.39g of protein, supporting muscle health and satiety.
It offers 21% DV of calcium and 12% DV of vitamin A per 100g, beneficial for bone and vision.
With only 99mg of sodium per 100g, it is a relatively low-sodium dairy choice.
The saturated fat content is 4.93g per 100g, which is a minor penalty to its overall score.
Scores +24 points above the dairy category average (52/100 across 162 foods).
Fiber
0g
0% of Daily Value
Protein
11.39g
23% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
99mg
4% of Daily Value
+
What it brings to the table
Protein (11.4g)+7
Micronutrients (Calcium, Phosphorus, Zinc, Vitamin A, Vitamin B12, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (4.9g)-3
Why it scores 76
Ricotta cheese part skim achieves a very good FoodScore of 76 out of 100, reflecting its strong nutritional profile. A major contributor to this score is its protein content, providing 11.39g per 100g, which earns a significant bonus. The cheese also receives a substantial bonus for its rich array of micronutrients, including 21% DV of calcium, 12% DV of vitamin A, and 12% DV of vitamin B12, along with good amounts of phosphorus and zinc, all essential for various bodily functions. As a minimally processed food (NOVA class 1), it gains additional points, aligning with dietary guidelines that prioritize whole foods. The primary deduction comes from its saturated fat content of 4.93g per 100g, which incurs a minor penalty. To achieve an even higher score, the saturated fat content would need to be lower, or it would need to contain beneficial components like fiber, which is absent in dairy products. However, its overall balance of protein and micronutrients, coupled with its unprocessed nature, makes it a highly rated food.
Health benefits
What the nutrients in ricotta cheese part skim actually do for you, grounded in established dietary science.
Supports Bone Health
Ricotta cheese part skim is an excellent source of nutrients vital for bone health. A 100g serving provides 272mg of calcium, which is 21% of the Daily Value, a key mineral for building and maintaining strong bones. It also contains 15mg of magnesium and good amounts of phosphorus, both of which work synergistically with calcium to support bone density and structure. Regular intake of dairy products like ricotta can contribute to meeting daily calcium requirements, which is particularly important for preventing bone loss as we age. While beneficial, it should be part of a balanced diet that includes other bone-supporting nutrients like vitamin D.
Aids Muscle Maintenance and Growth
This ricotta cheese is a good source of high-quality protein, essential for muscle maintenance, repair, and growth. With 11.39g of protein per 100g, it provides all essential amino acids, making it a complete protein. Dietary guidelines emphasize adequate protein intake for active individuals and older adults to preserve muscle mass. The protein in ricotta can contribute to satiety, helping manage appetite. Incorporating ricotta into meals or snacks can help meet daily protein needs, especially after physical activity, though portion sizes should be considered within overall calorie goals.
Contributes to Vitamin B12 and A Intake
Ricotta cheese part skim is a valuable source of two important vitamins: B12 and A. A 100g serving delivers 12% of the Daily Value for vitamin B12, which is crucial for nerve function, red blood cell formation, and DNA synthesis. It also provides 12% of the Daily Value for vitamin A, important for vision, immune function, and skin health. These vitamins are often found in animal products, making ricotta a convenient way to boost their intake. Ensuring sufficient intake of these vitamins is important for overall health, particularly for individuals who may have limited access to other animal-based foods.
Supports Immune Function
Ricotta cheese part skim contributes to immune system support through its zinc and vitamin A content. A 100g serving provides 1.34mg of zinc, which is 12% of the Daily Value, a mineral critical for immune cell development and function. Additionally, it offers 12% of the Daily Value for vitamin A, which plays a role in maintaining the integrity of mucosal barriers, the body's first line of defense against pathogens. Including foods rich in zinc and vitamin A can help maintain a robust immune response. While beneficial, a strong immune system relies on a diverse diet and healthy lifestyle.
Ricotta cheese part skim scores a very good 76/100, primarily due to its significant protein content and a strong micronutrient profile, making it a nutritious dairy option.
How to eat it
Ricotta cheese is a versatile dairy product, often used in both sweet and savory dishes in the US diet. Its mild flavor and creamy texture make it suitable for a variety of preparations, from lasagna and stuffed shells to desserts and breakfast toasts. It can also serve as a protein-rich base for dips or spreads. A typical serving size might range from 60g to 120g, depending on the meal and individual dietary needs.
For a quick, protein-packed breakfast, spread ricotta on whole-grain toast and top with fruit or a drizzle of honey.
Incorporate ricotta into savory dishes like baked ziti or manicotti to add creaminess and protein without excessive fat.
Blend ricotta with herbs and spices for a healthy dip for vegetables or a spread for sandwiches.
Store ricotta in an airtight container in the refrigerator and consume within a week of opening for optimal freshness.
Use ricotta as a lighter alternative to cream cheese or sour cream in recipes to reduce saturated fat while maintaining texture.
Things to keep in mind
For most healthy adults, part-skim ricotta cheese is well-tolerated at normal serving sizes. Individuals with a dairy allergy to milk proteins should avoid ricotta. Those with lactose intolerance may experience digestive discomfort, as ricotta contains lactose, though often in lower amounts than other fresh cheeses. There are no widely documented significant drug interactions or specific populations for whom ricotta is contraindicated at typical consumption levels, beyond general dietary considerations for managing conditions like kidney disease, where phosphorus and potassium intake might need monitoring. Always consult a healthcare provider for personalized dietary advice.
Yes, part-skim ricotta cheese is considered healthy. It scores a very good 76/100 on FoodScore, indicating a strong nutritional profile. It is a minimally processed food (NOVA 1) and provides significant amounts of protein, calcium, and vitamins A and B12, making it a nutritious addition to a balanced diet.
Is part-skim ricotta cheese good for weight loss?
Part-skim ricotta cheese can be beneficial for weight loss due to its high protein content (11.39g per 100g). Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its relatively moderate calorie count (138 calories per 100g) also makes it a sensible choice when consumed in appropriate portions as part of a calorie-controlled diet.
Is part-skim ricotta cheese ultra-processed?
No, part-skim ricotta cheese is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural integrity and is free from industrial additives, artificial flavors, or excessive processing often found in ultra-processed foods.
How can I use ricotta cheese in cooking?
Ricotta cheese is incredibly versatile in cooking. It's a staple in Italian dishes like lasagna, stuffed shells, and manicotti. You can also use it in sweet applications, such as a filling for crepes, a topping for toast with fruit, or as an ingredient in cheesecakes. It adds creaminess and a protein boost to both savory and sweet recipes.
What are some good substitutes for ricotta cheese?
Good substitutes for ricotta cheese depend on the recipe. For a similar creamy texture and protein content, you could use cottage cheese, though it has a more distinct flavor. For a dairy-free option, blended silken tofu or a cashew-based cream can mimic the texture in many dishes. However, these alternatives will have different nutrient profiles.
Does part-skim ricotta cheese contain a lot of sodium?
No, part-skim ricotta cheese is relatively low in sodium. A 100g serving contains 99mg of sodium, which is a modest amount compared to many other processed foods. This makes it a suitable dairy option for individuals monitoring their sodium intake.
Is part-skim ricotta cheese a good source of calcium?
Yes, part-skim ricotta cheese is a good source of calcium. A 100g serving provides 272mg of calcium, which is 21% of the Daily Value. This significant amount contributes to meeting daily calcium needs, which are essential for bone and tooth health.