The Nutrition Of Low-fat Ricotta Cheese

Low-fat ricotta cheese is made from skim milk. It is lower in fat than part-skim ricotta cheese. Ricotta is technically not a cheese, but rather a cheese byproduct made from the whey that is drained off while making mozzarella and provolone cheeses, according to Food.com. Ricotta cheese is slightly sweet and mild, and the low-fat variety is lower in calories than both part-skim and whole-milk ricotta. It is rich in nutrients such as calcium, phosphorus and riboflavin.

Properties

Low-fat ricotta cheese is milk-white in color, soft and moist. Used mainly in Italian cooking, this creamy, fresh product is slightly grainy in texture. Low-fat, and even part-skim ricotta cheese is naturally lower in fat than most other cheeses and cheese byproducts. The fat content of ricotta cheese ranges from 4 to 10 percent, according to the Mangia Bene Pasta company. It is lower in sodium and higher in calcium than cottage cheese.

Basic Nutrient Values

A 100 g portion of low-fat ricotta cheese provides 97 calories, 8 g of protein, 4 g of fat, 2 g of saturated fat, 5 g of carbohydrates, 89 mg of sodium and 24 mg of cholesterol. A 100 g portion of part-skim ricotta cheese, by contrast, provides 138 calories, 11 g of protein, 8 g of fat, 5 g of saturated fat, 5 g of carbohydrates, 125 mg of sodium and 31 mg of cholesterol, according to Nutritionvalue.org. The low-fat ricotta cheese provides 30 percent fewer calories than part-skim, in addition to 50 percent less fat and 60 percent less saturated fat.

Vitamins and Minerals

A 100 g portion of part-skim ricotta cheese provides 161 mg of calcium, or 16 percent of the recommended daily value (DV). It also contains 183 mg of phosphorus, or 18 percent of the DV. These minerals are important to maintain dense bones and teeth. Phosphorus aids in energy metabolism and is a component of your genetic material. Low-fat ricotta cheese is also a source of riboflavin and the trace mineral selenium. Riboflavin aids in the formation of red blood cells, plays a role in energy metabolism and supports normal growth. Selenium, a trace mineral, is necessary for normal immune system and thyroid gland function.

Benefits

According to the U.S. Department of Agriculture, diets that include milk products such as low-fat ricotta cheese tend to have a higher overall nutritional quality. Foods in the dairy food group provide nutrients that are vital for a healthy, well-maintained body. Including high-calcium foods in your diet aids in building bone mass, which may reduce your risk of developing conditions such as osteoporosis later in life. Another benefit of a calcium-rich diet is lower blood pressure.

Function

You can use low-fat ricotta cheese as a lower sodium and lower fat substitute for 2 percent milk fat cottage cheese or part- or whole-milk ricotta cheese in lasagna and other pasta recipes. Because it is mild flavored, thick and rich, even the low-fat variety gives desserts such as cheese cake and panna cotta a desirable texture. For a calcium-rich snack, you can spread low-fat ricotta cheese on whole grain crackers, toast or fruit.