:max_bytes(150000):strip_icc()/cottagecheesevsricotta-792dc76aec2f4028babec51bd4814baa.jpg?w=780&resize=780,470&ssl=1 "Which Dairy Is Better for Calcium and Sodium Intake?")
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Ricotta is often compared to cottage cheese, as they are both soft and spreadable. However, ricotta tends to be higher in calcium and fat, while cottage cheese is much higher in sodium.
Cottage cheese and ricotta are both good sources of protein, calcium, and nutrients like selenium, vitamin A, and phosphorus. However, they have a few key differences in their fat, calorie, and sodium content.
Here is a closer look at the nutritional profiles of a 1/2-cup serving of ricotta and cottage cheese:
| | Ricotta (1/2 cup) | Cottage Cheese (1/2 cup) |
| Calories | 204 | 91.5 |
| Protein | 10.1 grams (g) | 11.75 g |
| Carbohydrates | 8.85 g | 5.4 g |
| Fat | 13.3 g | 2.56 g |
| Calcium | 289 milligrams (mg), 22% DV | 125.5 mg, 9.6% DV |
| Sodium | 135 mg | 348 mg |
| Vitamin B12 | 1.01 micrograms (mcg), 42% DV | 0.53 mcg, 22% DV |
| Phosphorus | 209 mg, 16% DV | 169.5 mg, 13.5% DV |
| Vitamin A | 164 mcg, 18% DV | 77 mcg, 8.5% DV |
| Selenium | 7.1 mcg, 13% DV | 13.45 mcg, 24% DV |
One-half cup of ricotta has more than double the calories of the same serving of cottage cheese and more than five times as much fat. However, it also provides more calcium than cottage cheese and contains significantly less sodium.
Cottage cheese has more than twice as much sodium as ricotta. The American Heart Association recommends choosing foods with 140 milligrams or less of sodium per serving. So, cottage cheese may not be a good choice for people trying to reduce or manage their sodium intake.
Ricotta is a highly versatile cheese that can be used in both savory and sweet dishes. It can also offer several health benefits when eaten as part of a balanced diet:
- May support bone health: Calcium is essential for bone health and the prevention of osteoporosis. Incorporating ricotta into your diet could help boost your calcium intake, as just a 1/2 cup provides 22% of your daily needs.
- May lower risk of cancer: Research has found that eating calcium-rich dairy may help reduce the risk of certain cancers like colon, bladder, and breast cancer.
- Improves B12 intake: Ricotta is rich in vitamin B12, with a 1/2 cup providing 42% of the DV. B12 is needed to keep nerve cells healthy and make red blood cells. It also boosts mood, supports brain health, and is linked to bone density. Eating a diet rich in B12 ensures you have a ready supply of this important vitamin.
- May reduce inflammation: Inflammation has been linked to conditions like type 2 diabetes and heart disease. Some research shows that eating dairy products like ricotta cheese may help alleviate certain types of inflammation.
- Boosts protein intake: Ricotta is a good source of protein and contains all essential amino acids, making it a complete protein. Eating more protein supports muscle growth, helps you feel full longer, and can help you maintain muscle while losing weight.
Cottage cheese is a popular, fresh cheese choice, especially because it is low in fat and high in protein. Eating it as part of a balanced diet could benefit your health. Some potential benefits include:
- May aid in weight loss: Like ricotta, cottage cheese is high in protein, which can help you feel full longer. However, unlike ricotta, it is also low in calories. This combination can help support weight loss efforts.
- May support brain health: Like ricotta, cottage cheese is rich in selenium and vitamin B12, two nutrients that help support brain health. It also contains small amounts of choline and riboflavin, both of which are needed for brain function and cognition.
- Promotes blood sugar management: If you have type 2 diabetes or pre-diabetes, cottage cheese may be a good option for managing your glucose levels. It’s low in carbohydrates and high in protein, which can help prevent sharp rises in blood sugar.
- Boosts gut health: Some versions of cottage cheese contain live or active cultures, similar to yogurt. These beneficial bacteria function as probiotics, balancing your gut microbiome.
Both ricotta and cottage cheese can be eaten on their own. You can also use them in meals or pair them with complex carbs for a balanced snack. Here are some examples to try:
- Spread ricotta on toast and drizzle with honey or top with fresh fruit, arugula, or toasted pumpkin seeds.
- Add fruit or nuts to cottage cheese for a satisfying snack.
- Replace the milk in scrambled eggs with ricotta or cottage cheese for a richer, creamier taste.
- Whip up a smoothie using either ricotta or cottage cheese.
- Blend ricotta or cottage cheese to use as a base for a creamy salad dressing.
- Use cottage cheese or ricotta as the base for a cream sauce served over pasta.
