Ricotta vs. Goat cheese — Health Impact and Nutrition Comparison

Calories

Compared to ricotta, goat cheese has two times more calories. A hundred grams of goat cheese has 364 calories, whereas ricotta provides 174 calories.

Protein

Goat cheese has more protein compared to ricotta. A hundred grams of goat cheese provides 21.58g of protein, whereas ricotta has only 11.26g. 

Fats

Goat cheese and ricotta provide high amounts of fats. In a 100g serving, goat cheese and ricotta have 29.84g and 12.98g of total fat, respectively. Goat cheese provides more monounsaturated and polyunsaturated fat, whereas ricotta has 2.5 times less saturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Ricotta

1

Saturated Fat: Sat. Fat 8.295 g

Monounsaturated Fat: Mono. Fat 3.627 g

Polyunsaturated fat: Poly. Fat 0.385 g

Goat cheese

2

Saturated Fat: Sat. Fat 20.639 g

Monounsaturated Fat: Mono. Fat 6.808 g

Polyunsaturated fat: Poly. Fat 0.709 g

Contains less Sat. FatSaturated Fat

-59.8%

Contains more Mono. FatMonounsaturated Fat	+87.7%
Contains more Poly. FatPolyunsaturated fat	+84.2%

Carbohydrates

Both are not good sources of carbs. Compared to goat cheese, ricotta has over 25 times more carbs. A hundred grams of goat chees has 0.12g of net carbs, whereas ricotta has 3.04g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Ricotta

0

Goat cheese

0

Cholesterol

Goat cheese has more cholesterol. In a 100g serving, goat cheese and ricotta have 79mg and 51mg of cholesterol, respectively. 

Vitamins

Goat cheese has over 5.5 times more vitamin B1 (thiamine), 3.5 times more vitamin B2 (riboflavin), 11 times more vitamin B3 (niacin), and 1.4 times more vitamin B6. 

Unlike it, ricotta has more vitamin B5 and 1.5 times more vitamin B12. Goat cheese provides three times more vitamin A, 2.5 times more vitamin D, 2.2 times more vitamin K, and 2.4 times more vitamin E, whereas ricotta has six times more folate. In a 100g serving, goat cheese and ricotta have 1464IU and 445IU of vitamin A, respectively.

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.

Ricotta

4

Goat cheese

8

Contains more Vitamin B5Vitamin B5	+12.1%
Contains more Vitamin B12Vitamin B12	+54.5%
Contains more FolateFolate	+500%
Contains more CholineCholine	+13.6%

Contains more Vitamin AVitamin A	+229%
Contains more Vitamin EVitamin E	+136.4%
Contains more Vitamin DVitamin D	+150%
Contains more Vitamin B1Vitamin B1	+453.8%
Contains more Vitamin B2Vitamin B2	+246.7%
Contains more Vitamin B3Vitamin B3	+1003.8%
Contains more Vitamin B6Vitamin B6	+39.5%
Contains more Vitamin KVitamin K	+127.3%

~equal in Vitamin C ~0mg

Minerals

Goat cheese has more calcium, copper, manganese, and potassium. It also provides two times more phosphorus, 2.5 times more magnesium, and four times more iron. In contrast, ricotta has more zinc, choline, and over four times more selenium. Ricotta provides over five times less sodium. In a 100g serving, goat cheese and ricotta have 415mg and 84mg of sodium, respectively.

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.

Ricotta

3

Goat cheese

7

Contains more ZincZinc	+75.8%
Contains less SodiumSodium	-79.8%
Contains more SeleniumSelenium	+281.6%

Contains more MagnesiumMagnesium	+163.6%
Contains more CalciumCalcium	+44%
Contains more PotassiumPotassium	+50.5%
Contains more IronIron	+326.3%
Contains more CopperCopper	+2585.7%
Contains more PhosphorusPhosphorus	+137.3%
Contains more ManganeseManganese	+1450%

Oxalate content

Animal products like goat cheese and ricotta are oxalate-free.

Glycemic Index

The glycemic index of goat cheese is equal to 0. Ricotta cheese has a glycemic index of 27. Ricotta tends to have a higher glycemic index than goat cheese. However, the glycemic index of both falls in the low category.

Acidity

The potential renal acid load (PRAL) is a method for measuring a food's acidity. The PRAL number reflects the food's capacity to break down into acids or bases within the body. Goat cheese has a PRAL value of 16.5. The PRAL level for ricotta is 6.2. That indicates that goat cheese is more acid-forming than ricotta.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

There is strong evidence that consuming a moderate amount of dairy cheese, particularly goat cheese and ricotta, significantly reduces the risks of cardiovascular disease (1,2,3).

According to the study, consuming goat cheese may increase levels of "good" HDL cholesterol in the blood. However, it remains uncertain whether ricotta cheese has the same effect (4).

Additionally, goat cheese contains proteins with ACE inhibitory activities, similar to antihypertensive medications like Captopril and Lisinopril (5).

It should be noted that people taking MAO inhibitors (particularly antidepressants) may experience a hypertensive crisis when eating cheeses, including goat cheese and ricotta, which contain tyramine, which is the main amine in cheese (6).

Diabetes

Overall, there is a negative association between cheese and low-fat dairy product consumption and the risk of Type 2 Diabetes (7).

Choosing foods with a low glycemic index (GI) may help regulate postprandial glycemia, leading to more stable blood glucose levels. Additionally, opting for low-GI foods may contribute to reduced weight gain in individuals with prediabetes or diabetes. Given its lower GI, goat cheese is preferable for individuals with Type 2 Diabetes (8).

Cancer

Studies found that cheese intake is inversely associated with the risk of prostate cancer, breast cancer, and colorectal cancer (9). 

There is low association with lung, gastric, colorectal, colon (total and distal), rectal, bladder, and pancreatic cancers, and cheese consumption. According to the study, there is an inverse correlation between ricotta cheese eating and ER−negative (estrogen receptor) breast cancer incidence (10).

Goat cheese consumption may prevent the proliferation of leukemic cells (11).

Lactose Allergy

Dairy products like goat cheese and ricotta may be allergic to people. Cow milk found in ricotta can cause allergic reactions such as wheezing, vomiting, abdominal cramps, flushing, and anaphylaxis. Goat and sheep's milk have proteins similar to cow's milk, so if you are allergic to cow's milk, you should avoid goat cheese and ricotta (12.13).

Lactose Intolerance

Lactose-intolerant people lack lactase, an enzyme that digests lactose found in dairy products. Goat and cow milk contain lactose, so lactose-intolerant people should avoid ricotta and goat cheese (14).