Ricotta is a staple in most people’s diets. It’s used as a base for many dishes, from lasagna to cannoli. But if you’re following the keto diet, you may be questioning if this dairy product is your best option. If you’ve been doing keto for some time now, then chances are that you have already come across ricotta as an alternative to other higher-carb dairy products. Ricotta happens to be a great source of protein while still being relatively low in carbs – however, the question remains: Is ricotta actually Keto?
Ricotta is keto-friendly. It’s low in carbohydrates and high in protein and fat which means it supports ketosis, the goal of the ketogenic lifestyle. The keto diet encourages the consumption of high fat and low carb foods to maintain the use of fat stores for energy. The best keto-friendly alternatives to ricotta include Galbani Mascarpone and Organic Valley Cottage Cheese.
Now that we’ve gone through the basics, we’ll dive deep into what the keto diet is as well as all you need to know about ricotta, its nutritional contents and some alternative products that are also keto-friendly. Let’s get started!
Contents
The Keto Diet
The keto, or ketogenic diet, emphasizes eating a diet that consists of high fat, moderate protein, and low carbohydrate foods for weight loss and other health benefits. This method of eating is done to achieve ketosis – the state in which your body used fat stores instead of glycogen for energy. Research shows that the keto diet can have benefits such as reducing the risk of certain chronic diseases. It has also been studied to improve or “reverse” metabolic syndrome, prediabetes, and type 2 diabetes.
The keto diet reducing the intake of foods high in carbohydrates, meaning there are around five main categories of foods to avoid: grains, sugars, starches, alcohol, and fruit juice. While this sounds like a lot to cut out at first, there is a lot of flexibility in the plan for things like nuts, seeds, oils, and non-starchy vegetables. If you’re a dairy lover, you can still enjoy things like cream, butter, and cheese in moderation.
All about Ricotta
Ricotta cheese is an Italian whey cheese produced from leftover whey from sheep, cow, goat, or Italian water buffalo milk.
How is Ricotta Made?
Typically, ricotta is made from the whey of sheep’s milk. It is produced by curdling milk, and then the whey and curds skimmed off the top to become the ricotta. You can also make it at home by combining whole milk with an acid like lemon juice or vinegar and letting it curdle. Then, skim the ricotta off the top, which you can then add salt and herbs to.
How is Ricotta Used?
Ricotta is a great base for many dishes and can be used in numerous ways. For instance, ricotta is a key ingredient in Italian lasagna, but it can also still be used on keto as long as you opt for low-carb noodles. You can also use ricotta as a spread for bread, crackers, or even fruit. You can even use ricotta as a dip for veggies or chips.
Benefits of Ricotta Cheese
- Ricotta cheese is low in fat, carbs and contains high levels of cholesterol. Cholesterol is not always a bad thing – your body needs it to function properly. When you’re eating ricotta cheese, you’re getting a nice dose of this vital nutrient. Interestingly, dietary cholesterol has no effect on serum cholesterol, so you don’t need to worry there.
- In addition to the health benefits that come from its fatty acids, cheese is also high in protein, which helps to support muscle growth and repair.
- Ricotta cheese contains important micronutrients such as vitamins A, B2, B12, and E.
Nutritional Content of Ricotta
Ricotta is a dairy product that can be included in the keto diet. The nutritional contents of ricotta cheese vary depending on the brand, but one sample demonstrates how keto-friendly it is. Afterward, we’ll discuss the nutritional contents and benefits of ricotta as well as some alternatives to try!
365 by Whole Foods Market, Ricotta Whole Milk
The list of ingredients in 365 by Whole Foods Market, Ricotta Whole Milk are:
- Whey (Milk)
- Pasteurized Whole Milk
- Pasteurized Cream
- Distilled White Vinegar
- Salt
Nutrition Facts (per ¼ cup):
- Calories: 100
- Total Fat: 7 g
- Saturated Fat: 4.5 g
- Cholesterol: 30 g
- Sodium: 50 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 3 g
Galbani Ricotta Cheese Whole Milk
The list of ingredients in Galbani Ricotta Cheese Whole Milk is:
- Whey
- Milk
- Vinegar
- Xanthan Gum
- Locust Bean Gum
- Guar Gum (Stabilizers)
Nutrition Facts (per ¼ cup):
- Calories: 100
- Total Fat: 7 g
- Saturated Fat: 5 g
- Cholesterol: 35 g
- Sodium: 65 mg
- Carbs: 4 g
- Fiber: 0 g
- Sugars: 3 g
- Protein: 4 g
Galbani Whole Milk Classic Whey Ricotta Cheese
The list of ingredients in Galbani Ricotta Cheese Whole Milk is:
- Ricotta Cheese
- Cheese
- Bulk Cheese
- Whole Milk
Nutrition Facts (per ¼ cup):
- Calories: 100
- Total Fat: 7 g
- Saturated Fat: 4.5 g
- Cholesterol: 30 g
- Sodium: 60 mg
- Carbs: 6 g
- Fiber: 0 g
- Sugars: 4 g
- Protein: 5 g
Great Value Original Ricotta Cheese
The list of ingredients in Great Value Original Ricotta Cheese is:
- Whey
- Milk
- Vinegar
- Xanthan Gum
- Locust Bean Gum
- Guar Gum (Stabilizers)
Nutrition Facts (per ¼ cup):
- Calories: 110
- Total Fat: 8 g
- Saturated Fat: 5 g
- Cholesterol: 35 g
- Sodium: 55 mg
- Carbs: 3 g
- Fiber: 0 g
- Sugars: 2 g
- Protein: 5 g
BelGioioso Ricotta Cheese
The list of ingredients in BelGioioso Ricotta Cheese is:
- Pasteurized Whey And Milk
- Vinegar
- Salt
Nutrition Facts (per ¼ cup):
- Calories: 90
- Total Fat: 4 g
- Saturated Fat: 4 g
- Cholesterol: 20 g
- Sodium: 90 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 6 g
Polly O Ricotta Cheese
The list of ingredients in Polly O Ricotta Cheese is:
- Pasteurized Milk
- Whey
- Milkfat
- Salt
- Vinegar
- Guar Gum
- Carrageenan
- Xanthan Gum
Nutrition Facts (per ¼ cup):
- Calories: 90
- Total Fat: 4 g
- Saturated Fat: 4 g
- Cholesterol: 20 g
- Sodium: 90 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 6 g
Review of Ricotta Nutrition
Ricotta is a dairy product that is high in fat and low in carbs. From the different brands above, you’ll see that the nutrition information is pretty similar among most. However, some are more processed than other and contain additives such as guar gum, xanthan gum, locust bean gum, and carrageenan. These additional ingredients do not affect the macronutrients of the product; however, they are there to help preserve and stabilize it. If you want to avoid these additives, there are brands that forego them, so just make sure you check the ingredient list. Either way, ricotta is still suitable for the keto diet.
Alternatives to Ricotta
Mascarpone
Mascarpone is a good replacement for ricotta because it’s just as creamy — and contains fewer carbs. It’s not the same as ricotta, but mascarpone is another cheese that can be used in some of your favorite recipes to smooth over the taste difference. Mascarpone is made from cream, making it a very high-fat dairy product that is also very low in carbohydrates, making it suitable for the keto diet.
Galbani Mascarpone Cheese
The list of ingredients in Galbani Mascarpone Cheese is:
- Pasteurized Cream
- Pasteurized Milk
- Citric Acid (acidity Regulator)
Nutrition Facts (per ¼ cup):
- Calories: 120
- Total Fat: 12 g
- Saturated Fat: 9 g
- Cholesterol: 35 g
- Sodium: 10 g
- Carbs: 1 g
- Fiber: 0 g
- Sugar: 1 g
- Protein: 1 g
Cottage Cheese
Cottage cheese can be used as an alternative to ricotta because has a similar texture and is also a great source of fat while containing very few carbs. Its soft consistency allows it to be an easy swap for ricotta in many recipes, however, it may give the recipe a tangier than sweet flavor than the original. That being said, it is a great keto-friendly alternative if you’re in a pinch.
Organic Valley Small Curd Organic Cottage Cheese
The list of ingredients in Organic Valley Small Curd Organic Cottage Cheese are:
- Organic Cultured Pasteurized Skim Milk
- Organic Pasteurized Cream
- Organic Nonfat Milk
- Salt
- Citric Acid
- Organic Guar Gum
- Organic Locust Bean Gum
- Acidophilus And Bifudus Cultures
- Enzymes
Nutrition Facts (per ¼ cup):
- Calories: 55
- Total Fat: 2.5 g
- Saturated Fat: 1.5 g
- Cholesterol: 8 g
- Sodium: 225 mg
- Carbs: 2.5 g
- Fiber: 0 g
- Sugars: 4 g
- Protein: 14 g
Conclusion
Ricotta is a traditional Italian dairy product that is high in fat and low in carbs, making it a good and suitable choice for the keto diet. It has some health benefits like lowering bad cholesterol levels and increasing good cholesterol levels too! You can find ricotta at your grocery store or make it yourself with whole milk, lemon juice, vinegar, and salt. If you’re looking for an alternative to ricotta on the keto diet, try mascarpone cheese or cottage cheese. They are both excellent alternatives because they contain very few carbohydrates per serving.
Related Questions
Is ricotta dairy-free?
No, ricotta is a dairy product made from the whey of whole milk. Therefore, if you are avoiding lactose or dairy, you should not have this product.
Is ricotta vegetarian?
Yes, ricotta is a good vegetarian option. Some cheeses contain an animal-derived ingredient called rennet, which can cause it to not be vegetarian, but that is not the case with ricotta. Keep in mind this is okay for lacto-vegetarians, but not vegetarians who do not eat lactose.
Is ricotta pasteurized?
Yes, nearly all fresh cheese in the United States is pasteurized, including ricotta cheese.