Mozzarella vs. Ricotta — Health Impact and Nutrition Comparison

Classification & Appearance

Mozzarella is a semi-soft fresh (non-aged) cheese originating from southern Italy. It can be white or yellow. Mozzarella is commonly prepared with cow’s (fior di latte) or Italian Mediterranean (water) buffalo’s (mozzarella di bufala) milk but can also be prepared with sheep’s and goat’s milk. Mozzarella can also be low-moisture, smoked, and burrata.

Ricotta is a whey cheese; it is commonly soft and fresh and sometimes semi-soft and aged (up to a year). Depending on the availability and region, ricotta can be prepared from cow’s, Italian water buffalo’s, sheep’s, and goat’s milk wheys. 

Use

Mozzarella has a smooth, soft, and stringy texture when melted. On the other hand, ricotta has a grainy but creamy and slightly fluffy texture. It's more similar to a thick, creamy spread.

Mozzarella is widely used for melting and is ideal for pizza, lasagna, and Caprese salad. It can also be used in sandwiches, appetizers, and other baked dishes.

Ricotta is commonly used as a filling for pasta, such as lasagna, ravioli, or cannoli, in baked goods, savory dishes, and desserts. It can also add creaminess to sauces and be used as a spread on bread.

Production

 Mozzarella is prepared using pasta filata or the stretched-curd method. It is commonly served the day after production, whereas low-moisture mozzarella kept in the refrigerator can be used within a month. Mozzarella can be kept in brine for up to a week or longer when vacuum-sealed.

Ricotta is made by reheating leftover whey proteins, mainly albumin and globulin, which coagulate to form curds. After cooling, the liquid is separated from the curds. Casein, a milk protein responsible for its white color, is used in the initial cheese-making process, such as mozzarella or Parmesan, and the leftover whey is a byproduct of this process.

Calories

Mozzarella is higher in calories than ricotta. A 100g of mozzarella provides 280 calories, whereas ricotta provides 174.

Protein

Mozzarella is 2.4 times richer in proteins than ricotta: mozzarella contains 27.5g of proteins, and ricotta contains 11.26g.

The predominant essential amino acids in ricotta are lysine and leucine, and in mozzarella (whole milk) - leucine and valine, followed by isoleucine, phenylalanine, and lysine.

Fats

Mozzarella contains 17.1g of fats, whereas ricotta contains 13g per 100g serving.

Approximately 67% of fats in mozzarella and ricotta are saturated fatty acids, followed by monounsaturated fatty acids and small amounts of polyunsaturated fatty acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Mozzarella

2

Saturated Fat: Sat. Fat 10.867 g

Monounsaturated Fat: Mono. Fat 4.844 g

Polyunsaturated fat: Poly. Fat 0.509 g

Ricotta

1

Saturated Fat: Sat. Fat 8.295 g

Monounsaturated Fat: Mono. Fat 3.627 g

Polyunsaturated fat: Poly. Fat 0.385 g

Contains more Mono. FatMonounsaturated Fat	+33.6%
Contains more Poly. FatPolyunsaturated fat	+32.2%

Contains less Sat. FatSaturated Fat

-23.7%

Ricotta is slightly lower in cholesterol, containing 51mg per 100g, whereas mozzarella contains 54mg.

Carbohydrates

Mozzarella and ricotta are low in carbs, containing 3.1g and 3g of carbs per 100g serving, respectively. Mozzarella is generally lower in lactose than ricotta; different sources provide varying lactose levels depending on the production variations, types, and brands.

Mozzarella (part-skim, low moisture) contains 0.08-0.9g of lactose per 1oz serving, whereas ½ cup of ricotta contains 0.3-6g of lactose (1).

According to another source, mozzarella is 5 times lower in lactose than ricotta, containing 0.7g per 100g serving (2). 

Vitamins

Mozzarella cheese is the winner in this category, as it is richer in most vitamins than ricotta. Mozzarella is 2.7 times richer in vitamin B12, 1.7 times richer in vitamin B2, and somewhat richer in vitamin A RAE.

As for the rest, mozzarella is also richer in vitamin E, vitamin D, vitamin K, vitamin B1, vitamin B3, vitamin B6, and choline, whereas ricotta is richer in folate or vitamin B9. USDA FDC doesn’t provide values of vitamin C for both cheeses and vitamin B5 for mozzarella.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mozzarella

9

Ricotta

2

Contains more Vitamin AVitamin A	+16.2%
Contains more Vitamin EVitamin E	+36.4%
Contains more Vitamin DVitamin D	+50%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B2Vitamin B2	+74.4%
Contains more Vitamin B3Vitamin B3	+15.4%
Contains more Vitamin B6Vitamin B6	+86%
Contains more Vitamin B12Vitamin B12	+170.6%
Contains more Vitamin KVitamin K	+63.6%

Contains more FolateFolate

+33.3%

~equal in Vitamin C ~0mg

~equal in Choline ~17.5mg

Minerals

Mozzarella is the winner in this category, too. Mozzarella is 3.5 times richer in calcium, 3.3 times richer in phosphorus, 2.7 times richer in zinc, and slightly richer in selenium.

As for the rest, mozzarella is richer in magnesium and copper, whereas ricotta is richer in iron and manganese.

A 100g of ricotta contains 84mg of sodium, low-sodium mozzarella contains 16mg, whereas whole-milk mozzarella contains 627mg.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mozzarella

6

Ricotta

3

Contains more MagnesiumMagnesium	+136.4%
Contains more CalciumCalcium	+253.1%
Contains more CopperCopper	+28.6%
Contains more ZincZinc	+169.8%
Contains more PhosphorusPhosphorus	+231.6%
Contains less SodiumSodium	-81%

Contains more PotassiumPotassium	+10.5%
Contains more IronIron	+52%

~equal in Selenium ~14.5µg

Oxalates

Various cheeses are very low or absent in oxalates (oxalic acids): ricotta contains 0mg of oxalates, whereas mozzarella contains 0.4mg.

Moreover, calcium-rich foods, such as cheeses, may reduce the risk of oxalate kidney stones and their recurrence, as the calcium binds with oxalates, decreasing their absorption (3).

Glycemic Index

Mozzarella and ricotta are low in carbs and, thus, have low glycemic index (GI) values. The glycemic index of various cheeses ranges from 0 to 10, according to The American Journal of Clinical Nutrition.

Diabetic individuals can consume moderate amounts of cheese as part of a healthy and balanced diet. Detailed information about the connection between diabetes and GI can be found here: "Glycemic Index and Diabetes: What’s the Connection?" 

Acidity

One of the ways to look at food’s acidity is by calculating its PRAL or Potential Renal Acid Load value. The PRAL value shows how much acid or base is produced in the organism by the consumed food.

The PRAL value of mozzarella is 20.7, whereas the PRAL value of ricotta is 6.2, making mozzarella more acid-producing. 

Cardiovascular Health 

Moderate intake of mozzarella and ricotta can be part of a healthy and balanced diet without negatively affecting health. Moreover, cheese intake may have beneficial effects on the heart.

According to the NutriGrade scoring system, cheese intake is inversely associated with all-cause and cardiovascular mortality, cardiovascular disease, coronary heart disease, and stroke risks and is not associated with cancer mortality and high blood pressure (5, 6, 7).

Still, low-sodium varieties of ricotta and mozzarella are preferred when discussing high blood pressure, as increased sodium intake is significantly associated with the onset of hypertension and its complications.

Diabetes

Cheese is a high-protein food with a low glycemic index value, and mozzarella and ricotta are relatively lower in total and saturated fats than most cheeses.

Moderate intake of these cheeses may be inversely associated with type 2 diabetes risk, whereas increased cheese intake may increase the risk over the years (7, 8). Increased cheese intake increases daily saturated fat content, and many undiagnosed individuals have diets high in saturated fats compared to healthy individuals (9).

 Due to its low glycemic index, cheese doesn’t lead to rapid blood sugar elevations after food intake and can be consumed moderately by diabetic people. The high protein in cheese may improve blood glucose control.

Bone Health

Cheese is a major source of calcium and phosphate, which are essential for the bones and tooth enamel. A 100g of mozzarella contains 3.5 times more calcium than ricotta, covering 56-73% of the recommended daily allowance (RDA) of calcium, and 3.3 times more phosphorus, covering its RDA by 41-75%. 

Calcium is required both during childhood and adolescence to form healthy and strong bones. During adulthood, calcium increases and maintains bone mineral density, reducing the risk of bone diseases, such as osteoporosis, a disease associated with low bone mass or density, and sudden fractures (10, 11).

Casein (high in mozzarella) and whey proteins (high in ricotta) also contribute to bone and muscle health, and they contain various cellular growth factors and are easily digested (12).

Lactose Intolerance

Lactose is a sugar found in varying amounts in dairy products of mammalian animals, including cows, goats, sheep, and buffalo. Lactose is digested by the enzyme lactase, and individuals who lack the enzyme are lactose intolerant.

Most people with lactose intolerance can tolerate low-lactose varieties of mozzarella and ricotta. However, if the cheese is high in lactose or the individual cannot digest even small amounts of lactose, they may experience loose and watery stools, diarrhea, abdominal cramps, bloating, and flatulence. These individuals should choose lactose-free mozzarella and ricotta or take the lactase enzymes.

Dairy Allergy

Dairy or milk allergy should not be mistaken for lactose intolerance. A dairy allergy is an immune response to milk proteins. Allergy symptoms may include hives, wheezing, itching, swelling, vomiting, bloody stools, and, in some cases, life-threatening anaphylaxis.

Individuals with dairy allergies should avoid dairy products and choose a dairy-free diet.

Neurological Health

Several studies have demonstrated a relationship between dairy and cheese consumption and the increased risk of Parkinson’s disease and a more rapid disease progression (13, 14, 15).