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Cottage cheese vs ricotta

Cottage cheese and ricotta have the same estimated satiety score: 5 out of 5. Cottage cheese has fewer calories: 81 kcal per 100 g, versus 138 for ricotta, so the same calories come with more grams of food.

Two soft fresh cheeses.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 172182 and 171248

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Key differences

  • Cottage cheese provides more protein per calorie: 12.8 g per 100 kcal, versus 8.3 g for ricotta.
  • Cottage cheese has fewer calories: 81 kcal per 100 g, versus 138 for ricotta, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Cottage cheese, 2% milkfat; Ricotta, part skim.
NutrientCottage cheeseserving: 100 g (3.5 oz)Ricottaserving: 100 g (3.5 oz)Difference
Calories81 kcal per 100 g (3.5 oz)81 kcal per serving138 kcal per 100 g (3.5 oz)138 kcal per serving+57 kcal per 100 g (3.5 oz)+57 kcal per serving
Protein10.4 g per 100 g (3.5 oz)10.4 g per serving11.4 g per 100 g (3.5 oz)11.4 g per serving+1 g per 100 g (3.5 oz)+1 g per serving
Carbohydrates4.8 g per 100 g (3.5 oz)4.8 g per serving5.1 g per 100 g (3.5 oz)5.1 g per serving+0.4 g per 100 g (3.5 oz)+0.4 g per serving
of which sugars4 g per 100 g (3.5 oz)4 g per serving0.3 g per 100 g (3.5 oz)0.3 g per serving−3.7 g per 100 g (3.5 oz)−3.7 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat2.3 g per 100 g (3.5 oz)2.3 g per serving7.9 g per 100 g (3.5 oz)7.9 g per serving+5.6 g per 100 g (3.5 oz)+5.6 g per serving
of which saturated1.2 g per 100 g (3.5 oz)1.2 g per serving4.9 g per 100 g (3.5 oz)4.9 g per serving+3.7 g per 100 g (3.5 oz)+3.7 g per serving
Water81.2 g per 100 g (3.5 oz)81.2 g per serving74.4 g per 100 g (3.5 oz)74.4 g per serving−6.8 g per 100 g (3.5 oz)−6.8 g per serving
Protein per 100 kcal12.8 g8.3 g−4.6 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Ricotta minus Cottage cheese. Source: USDA FDC 172182 and 171248.

Per typical serving

With typical servings, 100 g (3.5 oz) of cottage cheese has about 81 kcal and 10.4 g of protein, and 100 g (3.5 oz) of ricotta about 138 kcal and 11.4 g.

To get 20 g of protein you would need about 192 g of cottage cheese (156 kcal) or about 175 g of ricotta (242 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Cottage cheese and ricotta have the same estimated satiety score: 5 out of 5.

  • Cottage cheese: Low energy density; a lot of protein per calorie; high water content.
  • Ricotta: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Cottage cheese

  • If you want more protein per calorie: 12.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 81 kcal per 100 g.
  • If you prefer a lighter typical serving: about 81 kcal in 100 g (3.5 oz).

Ricotta

On the numbers it does not stand out from cottage cheese in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Cottage cheese. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Ricotta. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Cottage cheese: every nutrient, frequently asked questions, and similar foods.
  • Ricotta: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, ricotta, part skim milk (FDC ID 171248).accessed .