Goat Cheese vs. Ricotta Cheese

Nutrition comparison of Goat Cheese and Ricotta Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goat cheese versus ricotta cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and ricotta cheese:

  • Both ricotta cheese and goat cheese are high in Vitamin A, calcium, calories and saturated fat.
  • Goat cheese has 59.5 times less carbohydrates than ricotta cheese.
  • Goat cheese has more thiamin, riboflavin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B12.
  • Goat cheese has signficantly more iron than ricotta cheese.
  • Goat cheese is an excellent source of protein.
  • Ricotta cheese is a great source of potassium.
Detailed nutritional comparison of goat cheese and ricotta cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Goat Cheese src
Image of Ricotta Cheese src

Calories and Carbs

calories

Both ricotta cheese and goat cheese are high in calories. Goat cheese has 143% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and heavier in fat compared to ricotta cheese per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Ricotta Cheese
Protein 24% 20%
Carbohydrates ~ 19%
Fat 76% 61%
Alcohol ~ ~

carbohydrates

Goat cheese has 59.5 times less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

sugar

Ricotta cheese and goat cheese contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Goat cheese is an excellent source of protein and it has 186% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Both ricotta cheese and goat cheese are high in saturated fat. Goat cheese has 221% more saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

trans fat

Both ricotta cheese and goat cheese are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and goat cheese does not contain significant amounts.

cholesterol

Ricotta cheese and goat cheese contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.

Vitamins

Vitamin A

Both ricotta cheese and goat cheese are high in Vitamin A. Goat cheese has 239% more Vitamin A than ricotta cheese - ricotta cheese has 120ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Ricotta cheese and goat cheese contain similar amounts of Vitamin D - ricotta cheese has 10iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.

Vitamin E

Ricotta cheese and goat cheese contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Ricotta cheese and goat cheese contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.

The B Vitamins

Goat cheese has more thiamin, riboflavin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B12. Both goat cheese and ricotta cheese contain significant amounts of Vitamin B6 and folate.

Goat Cheese Ricotta Cheese
Thiamin 0.072 MG 0.013 MG
Riboflavin 0.676 MG 0.298 MG
Niacin 1.148 MG 0.137 MG
Pantothenic acid 0.19 MG 0.461 MG
Vitamin B6 0.06 MG 0.097 MG
Folate 2 UG 4 UG
Vitamin B12 0.22 UG 0.85 UG

Minerals

calcium

Both ricotta cheese and goat cheese are high in calcium. Goat cheese has 45% more calcium than ricotta cheese - ricotta cheese has 206mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Goat cheese has signficantly more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Ricotta cheese is a great source of potassium and it has 39% more potassium than goat cheese - ricotta cheese has 219mg of potassium per 100 grams and goat cheese has 158mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Goat Cheese Ricotta Cheese
beta-carotene 77 UG 33 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both goat cheese and ricotta cheese contain significant amounts of linoleic acid.

Goat Cheese Ricotta Cheese
linoleic acid 0.709 G 0.356 G
other omega 6 ~ 0.012 G
Total 0.709 G 0.368 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Goat Cheese or Ricotta Cheese .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Ricotta Cheese (Cheese, ricotta, whole milk) .

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FAQ

Does ricotta cheese or goat cheese contain more calories in 100 grams?
Both ricotta cheese and goat cheese are high in calories. Goat cheese has 140% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and goat cheese has 364 calories.

Does ricotta cheese or goat cheese contain more calcium?
Both ricotta cheese and goat cheese are high in calcium. Goat cheese has 50% more calcium than ricotta cheese - ricotta cheese has 206mg of calcium in 100 grams and goat cheese has 298mg of calcium.