Ricotta vs Feta Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Ricotta has 174 calories while Feta Cheese has 265 calories per 100g.
Quick Summary
Fewer Calories
Ricotta
174 kcal
More Protein
Feta Cheese
14g
More Fiber
Ricotta
0g
Less Sugar
Feta Cheese
0.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Ricotta | Feta Cheese | Difference |
|---|---|---|---|
| Calories | 174kcal✓ | 265kcal | -91.0kcal |
| Protein | 11g | 14g✓ | -3.0g |
| Carbohydrates | 3.1g✓ | 3.7g | -0.6g |
| Fat | 13g✓ | 21g | -8.0g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0.7g | 0.4g✓ | +0.3g |
| Sodium | 207mg✓ | 1116mg | -909.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Ricotta
Feta Cheese
Diet Compatibility
Ricotta
Feta Cheese
When to Choose Ricotta
- ✓Lower in calories (174 vs 265)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (3.1g vs 3.7g)
- ✓Lower sodium (207mg vs 1116mg)
Common Uses
When to Choose Feta Cheese
- ✓Higher in protein (14g vs 11g)
- ✓Less sugar (0.4g vs 0.7g)
Common Uses
Ricotta vs Feta Cheese: Nutritional Analysis
Feta Cheese is more calorie-dense at 265 calories per 100g compared to 174 for Ricotta, a difference of 91 calories. On the protein front, Feta Cheese delivers more with 14g per 100g versus 11g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Ricotta and Feta Cheese tell different nutritional stories. Ricotta provides 3.1g of carbohydrates, 13g of fat, and 0g of fiber per 100g, while Feta Cheese contains 3.7g carbs, 21g fat, and 0g fiber. Sugar content also differs: Ricotta contains 0.7g while Feta Cheese has 0.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Ricotta is the lower-calorie choice at 174 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Feta Cheese provides more protein (14g/100g), supporting muscle repair and growth.
- For sustained energy: Ricotta offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Ricotta or Feta Cheese?
Feta Cheese has more calories with 265 kcal per 100g, compared to Ricotta with 174 kcal. That's a difference of 91 calories per 100g serving.
Is Ricotta healthier than Feta Cheese?
Ricotta and Feta Cheese have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Ricotta and Feta Cheese?
Feta Cheese has more protein with 14g per 100g, compared to Ricotta with 11g. Feta Cheese provides 3.0g more protein per 100g serving.
Which is better for weight loss, Ricotta or Feta Cheese?
For weight loss, Ricotta is the better choice with only 174 calories per 100g compared to 265 calories in Feta Cheese. Feta Cheese also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Ricotta or Feta Cheese have fewer carbs?
Ricotta has fewer carbs with 3.1g per 100g, compared to Feta Cheese with 3.7g. If you're following a low-carb diet, Ricotta is the better option with 0.6g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.