KETO VERDICTMODERATE
Ricotta (≈3.6g net carbs per 100g) is a moderate keto choice. It’s higher in carbs than hard cheeses but delivers protein and creamy texture—use measured amounts as an ingredient rather than eating large bowls outright.
Is Ricotta Cheese Keto?
Other Dairy
Ricotta (≈3.6g net carbs per 100g) is a moderate keto choice. It’s higher in carbs than hard cheeses but delivers protein and creamy texture—use measured amounts as an ingredient rather than eating large bowls outright.
- Net carbs (100g)3.6g
- Protein (100g)11g
- Fat (100g)8g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
11g
Fat
8g
Calories
138
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Manageable carbs: ~3.6g net per 100g—portion control keeps you on track
- Solid protein (~11g/100g) helps satiety when paired with fatty foods
- Creamy texture means small amounts feel indulgent
- Better keto ratio when combined with higher-fat ingredients (e.g., mascarpone, olive oil)
- Whey-style cheese retains more moisture (and some lactose) than aged cheeses—dose wisely
- Versatile: works in both savory bakes and lightly sweetened keto desserts
HEALTH BENEFITS
- Provides calcium to support bone health
- Contains selenium for antioxidant and thyroid support
- Supplies B vitamins for energy metabolism
- Offers choline, supporting brain and liver health
- Protein supports muscle maintenance during weight loss
- Some artisan versions may include cultures, but most ricotta is not probiotic-rich
PREPARATION SUGGESTIONS
KETO CHEESECAKE FILLING
Blend ricotta with cream-cheese, eggs, vanilla, and keto sweetener; bake in a nut crust for a lighter, tangy cheesecake.
CREAMY PASTA SAUCE
Loosen ricotta with olive-oil, garlic, and herbs; toss with zucchini-noodles or spaghetti-squash.
SAVORY FILLING
Mix with spinach, mozzarella, and seasoning for keto lasagna using zucchini or eggplant layers.
DESSERT MOUSSE
Fold ricotta with mascarpone-cheese, cocoa, keto sweetener, and a shot of espresso.
PROTEIN PANCAKES
Whisk ricotta with eggs, vanilla, and cinnamon for fluffy, flourless pancakes.
SALAD TOPPER
Dollop herbed ricotta over greens with lemon and olive-oil for creamy contrast.