Cottage cheese vs ricotta cheese: nutrition compared
Full comparison · Protein · Calories · Carbs · Healthier
Per 3.5 oz (100 g), cottage cheese has 105 calories and 11.6 g of protein; ricotta cheese has 157 calories and 7.8 g.
Where each one is ahead
- Ricotta cheese has clearly more calcium (17% DV vs 7%).
Side by side, per 3.5 oz (100 g)
| Cottage cheese | Ricotta cheese | |
|---|---|---|
| Calories | 105 calories | 157 calories |
| Protein | 11.6 g (23% DV) | 7.8 g (16% DV) |
| Fat | 4.2 g (5% DV) | 11 g (14% DV) |
| Saturated fat | 2.6 g (13% DV) | 7 g (35% DV) |
| Carbohydrate | 4.6 g (2% DV) | 6.9 g (2% DV) |
| Sodium | 350 mg (15% DV) | 105 mg (5% DV) |
| Potassium | 124 mg (3% DV) | 230 mg (5% DV) |
| Calcium | 88 mg (7% DV) | 224 mg (17% DV) |
| Iron | 0 mg | 0.1 mg (1% DV) |
| Magnesium | 9.2 mg (2% DV) | 20 mg (5% DV) |
| Vitamin A | — | 127 mcg (14% DV) |
| Vitamin K | 0.2 mcg (0% DV) | 0.6 mcg (0% DV) |
| Folate | — | 4 mcg (1% DV) |
| Vitamin B12 | 0.7 mcg (28% DV) | 0.8 mcg (32% DV) |
| Cholesterol | 18 mg (6% DV) | 48 mg (16% DV) |
— not reported by USDA for this food.
Per typical serving
Servings differ: 1 oz (28 g) of cottage cheese and 1 oz (28 g) of ricotta cheese, the serving sizes we use for each (USDA household measures; 4 oz for meat and fish).
| Cottage cheese | Ricotta cheese | |
|---|---|---|
| Calories | 30 calories | 45 calories |
| Protein | 3.3 g (7% DV) | 2.2 g (4% DV) |
| Fat | 1.2 g (2% DV) | 3.1 g (4% DV) |
| Saturated fat | 0.74 g (4% DV) | 2 g (10% DV) |
| Carbohydrate | 1.3 g (0% DV) | 1.9 g (1% DV) |
| Sodium | 99 mg (4% DV) | 30 mg (1% DV) |
| Potassium | 35 mg (1% DV) | 65 mg (1% DV) |
— not reported by USDA for this food.
What the numbers don't tell you
For a lasagna filling or a high-protein snack, cottage cheese gives more protein for fewer calories, 11.6 g and 105 calories per 3.5 oz (100 g) against 7.8 g and 157 for ricotta. Ricotta has about two and a half times the calcium. Cottage cheese has over three times the sodium, 277 to 412 mg across USDA samples.
CDC lists cottage cheese made with pasteurized milk among safer choices for people at higher risk of Listeria. In lab tests Listeria grew fast in all eight fresh ricotta brands tested. A 2026 US outbreak tied to requesón, a pasteurized fresh cheese CDC lists as both soft ricotta and cottage cheese, killed 1 of 15 people. CDC tells pregnant women, adults 65 and older and people with a weakened immune system to eat fresh soft cheeses such as requesón only heated to 165 °F (74 °C) or until steaming hot. Its list does not name ricotta. For them, ricotta baked into a steaming-hot lasagna is the cautious choice.
Neither cheese has its own weight-loss trial. Across 27 trials, mostly in women, 2 to 4 daily dairy servings on a calorie-cut diet gave 2.6 lb (1.16 kg) more loss over a median 16 weeks. Across 29 trials, more dairy did not lower weight, and in year-long or unrestricted trials it went the other way.
Evidence behind this note
- Level E CDC lists cottage cheese among safer cheese choices for preventing Listeria when it is made with pasteurized milk. US CDC, Preventing Listeria Infection
- Level D Laboratory data suggest Listeria grows fast in fresh ricotta: challenge tests in eight brands showed rapid growth, and the acids in the cheese did not hold it back. Food Microbiology, 2019
- Level E A US Listeria outbreak announced in 2026 and linked to requesón, a soft ricotta-type cheese, made 15 people ill in 4 states, put 14 in hospital and killed 1. CDC notes that fresh soft cheeses made with pasteurized milk have caused outbreaks, this one included. CDC, Listeria Outbreak Linked to Requesón/Soft Ricotta Cheese, June 2026 (updated Aug. 26, 2026)
- Level E In a 2026 US Listeria outbreak with 15 cases, 14 hospitalizations and one death, the recalled products included requeson, a Latin-style cottage cheese. US CDC, Listeria Outbreak Linked to Soft Cheese, June 2026
- Level E For people at higher risk of Listeria, CDC lists fresh soft cheeses such as requesón and queso blanco as foods to avoid when unheated, even if made with pasteurized milk. Heating them to 165°F (74°C) or until steaming hot moves them to the safer column. CDC, Preventing Listeria Infection, Safer Food Choices
- Level A A meta-analysis of 27 RCTs found that 2 to 4 daily servings of dairy within a calorie-cut diet gave 2.6 lb (1.16 kg) more weight loss over a median 16 weeks. Nutrients, 2016
- Level A Across 29 RCTs with 2,101 adults, eating more dairy did not reduce weight overall, and in long or unrestricted trials it went the other way. Am J Clin Nutr, 2012
- Level E Full fat cottage cheese in USDA samples carries about 350 mg of sodium per 3.5 oz (100 g), ranging from 277 to 412 mg between samples. USDA FoodData Central, Foundation Foods, release 2026-04-30, Cottage cheese, full fat, large or small curd
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Cottage cheese: the calcium stays, the B12 goes
- Ricotta cheese: two small trials about muscle, and a lot of borrowed evidence
What the studies say
- Is cottage cheese bad for cholesterol? No sign of it, but it is barely tested
- Is cottage cheese safe during pregnancy? Pasteurized is a safer choice, per CDC
- Is cottage cheese good for weight loss? Untested, and dairy helps only on a diet
Rankings and guides
Where the numbers come from
- Cottage cheese: USDA FoodData Central, Cottage cheese, full fat, large or small curd, FDC ID 2346384 · full profile · all forms of cottage cheese
- Ricotta cheese: USDA FoodData Central, Cheese, ricotta, whole milk, FDC ID 746766 · full profile · all forms of ricotta cheese
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.