Feta vs. Ricotta — Health Impact and Nutrition Comparison

Price

Feta cheese is relatively cheaper than ricotta. The average price per pound of feta cheese is around $7 whereas ricotta costs 13$ on average. Of course, cheaper versions of the same cheeses are available in the market however, on average, feta is cheaper.

Shelf life

After being open ricotta and feta have similar shelf lives which are around 5 days in the refrigerator and properly stored. However, if unopened, feta cheese remains for up to 1 month whereas ricotta remains for about 2 weeks.

Taste and flavor

Relatively speaking, the taste and texture are different between feta and ricotta. Feta has a slightly more acidic taste with a crumbling texture. Whereas ricotta has a sweeter flavor and leans towards a creamier texture. Both kinds of cheese are white.

Origin

As mentioned in the introduction, feta and ricotta have different origins. Feta originated in Greece whereas ricotta originated in Italy.

Glycemic index

Both feta and ricotta have the same glycemic index which is equal to 27. They are classified as low glycemic index foods.

Calories

Feta is higher in calories compared to ricotta. Feta contains 1.5 times more calories than ricotta.

Carbs

Feta contains more carbs than ricotta. However, feta and ricotta are not high in carbs.

Proteins

Feta is richer in proteins compared to ricotta. Also, it is important to mention that they are rich in proteins. In addition to that, feta has a complete essential amino acid profile that is richer and more complete than that of ricotta.

Fat

Feta is higher in fats compared to ricotta. Feta contains 1.6 times more fat than ricotta. It is important to mention that their fat content is mostly distributed as saturated fats. In addition to that, feta contains as much saturated fat as there are total fats in ricotta cheese. This is important to take into consideration when it comes to their comparison.

Cholesterol

Similar to the fat content, feta is also higher in cholesterol compared to ricotta. 100g of feta can fill ⅓ of the recommended daily value of cholesterol.

Trans fat

Feta is higher in trans fats than ricotta.

Mineral content

Feta is richer in vitamins than ricotta. Feta contains more phosphorus, zinc, and calcium. On the other hand, it is important to mention that feta is high in sodium. The sodium content of feta is very high compared to ricotta.

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.

Feta

7

Ricotta

2

Contains more MagnesiumMagnesium	+72.7%
Contains more CalciumCalcium	+138.2%
Contains more IronIron	+71.1%
Contains more CopperCopper	+52.4%
Contains more ZincZinc	+148.3%
Contains more PhosphorusPhosphorus	+113.3%
Contains more ManganeseManganese	+366.7%

Contains more PotassiumPotassium	+69.4%
Contains less SodiumSodium	-90.8%

~equal in Selenium ~14.5µg

Vitamins

Feta has a richer and more versatile vitamin content compared to ricotta. Feta is richer in B complex vitamins, B1, B2, B3, B5, B6, B12, and folate. The amounts of vitamins B2, B6, and B12 are very high thus making feta an important source of these vitamins.

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.

Feta

10

Ricotta

1

Contains more Vitamin EVitamin E	+63.6%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+1084.6%
Contains more Vitamin B2Vitamin B2	+332.8%
Contains more Vitamin B3Vitamin B3	+852.9%
Contains more Vitamin B5Vitamin B5	+354%
Contains more Vitamin B6Vitamin B6	+886%
Contains more Vitamin B12Vitamin B12	+397.1%
Contains more Vitamin KVitamin K	+63.6%
Contains more FolateFolate	+166.7%

Contains more CholineCholine

+13.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~445IU

Vegan

Both feta and ricotta are dairy products meaning that they cannot be consumed in the vegan diet.

Keto

Feta and ricotta are low in carbs and are categorized as low glycemic index foods. They can be consumed in the keto diet. However, as mentioned above feta contains elevated amounts of sodium which should be taken into consideration.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both feta and ricotta are dairy products that may contain saturated fats, which can increase the risk of cardiovascular disease by raising LDL ("bad" cholesterol) levels. Ricotta tends to be lower in saturated fat than feta (1). 

Feta cheese is often high in sodium due to the brining process used in its preparation. High sodium intake is linked to hypertension and cardiovascular problems. On the other hand, ricotta typically has a lower sodium content, particularly if you choose low-sodium varieties (1, 2). 

Both feta and ricotta cheese contain peptides that have been found to exhibit ACE (angiotensin-converting enzyme) inhibition activity, which can help lower blood pressure. However, the specific ACE inhibition activity of feta versus ricotta may vary depending on factors such as processing methods, fermentation duration, and the specific strains of bacteria used in production (3, 4). 

Ricotta tends to be lower in calories compared to feta, making it a potentially better option for individuals looking to manage their weight, which is a risk factor for cardiovascular disease. 

In summary, while both feta and ricotta can be part of a healthy diet, ricotta may have a slight advantage over feta in terms of its potential impact on cardiovascular health due to its lower saturated fat and sodium content. However, moderation and overall dietary balance are crucial, and individual health considerations should always be taken into account.

Diabetes

Low glycemic index cheese that contains low carbohydrates are not associated with an increased risk of developing type 2 diabetes. In this case, feta cheese and ricotta are both low in carbs and are categorized as low glycemic index foods, thus there is no association with developing type 2 diabetes. (5)

Cancer

Ricotta is associated with a decreased risk of developing breast cancer in women. Although there are many variables in factors of breast cancer development like age, number of pregnancies, etc... The ricotta was among the dairy foods that were negatively associated with the development of breast cancer. (6)

Prostate cancer is a concern in men, many factors have input in increasing or decreasing the risks of developing prostate cancer. In turn consumption of any type of dairy high fat or low fat, including feta and ricotta an increased risk of developing prostate cancer was observed. (7)

In cases of esophageal, gastric, pancreatic, and colorectal cancers there was no association of cancer development with dairy consumption, in this case, feta or ricotta. (8)

Intolerance and allergies

Section reviewed by gastroenterologist Arpi Gasparyan

Feta and ricotta are not very high in carbs, their lactose levels are not elevated to cause issues in lactose-intolerant individuals. However, it could be that some individuals might have symptoms of lactose intolerance after eating feta or ricotta. To help with digestion, digestive enzymes can be taken to help digest them. 
If the cheeses are made with goat’s milk, many individuals suffer from goat’s milk allergies and intolerances thus it might cause a problem for them. Similarly is the case of whey allergies. (9) (10)