Is ricotta cheese keto friendly? – Calories, Nutrition and Keto Recipes
Is ricotta cheese Keto-Friendly?
Yes, ricotta cheese is keto-friendly. Like many cheeses, it is high in fat and protein and low in carbs, making it an excellent choice for those on a ketogenic diet. The lower the carbs, the better for maintaining ketosis which is the metabolic state of burning fat for fuel instead of carbohydrates. Consuming ricotta may therefore help sustain ketosis.
Nutritional Facts About Ricotta Cheese
Ricotta cheese is a dairy product and it offers a variety of nutrients apart from being rich in fats and protein. It provides an array of vitamins and minerals which play crucial parts in healthy bodily function, including calcium for strong bones and teeth and vitamin A for good skin and eye health.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 174 | 49 |
| Carbs | 3.2g | 0.9g |
| Sugars | 0.2g | 0.06g |
| Protein | 11.26g | 3.19g |
| Fat | 13g | 3.68g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The weight of ricotta cheese can greatly vary depending on the serving size. In an average container from a grocery store, you can typically find approximately 15 ounces or about 425 grams of ricotta cheese.
Additional Information About Ricotta Cheese
Ricotta cheese is not only high in protein and fat, it also contains beneficial minerals like calcium and phosphorus, which are essential for maintaining bone health. It’s also rich in Selenium, which acts as a powerful antioxidant, Vitamin A and several of the B vitamins, including B2 and B12.
Other Foods To Match With
Ricotta cheese is versatile and pairs well with a variety of foods. In savoury dishes, it works well with lean proteins like chicken or turkey. You can also use it in keto-friendly pizza or pasta substitutes. In terms of fruits, berries that are low in carbs like strawberries or blueberries can be mixed with ricotta for a delicious and filling breakfast or dessert. Its mild flavour pairs well with fresh herbs, spices and other seasonings as well, making it a great ingredient for a wide range of dishes in a keto-friendly diet.
8 Famous Keto-Friendly Dishes To Try
1. Keto Ricotta Pancake
The Keto Ricotta Pancake is a high-protein breakfast that is perfect for the keto diet. It’s made using eggs, ricotta cheese and almond flour, all of which are keto friendly. The pancakes are topped with a sugar-free syrup making this a delicious, satisfying and low carb meal packed with essential nutrients.
2. Keto Ricotta Cheesecake
This Keto Ricotta Cheesecake is a decadent dessert, full of rich and creamy cheese flavor. Made from almond flour, ricotta cheese, butter, and sweetened with a keto-friendly sweetener like erythritol. It provides a dessert option that fits comfortably into the macros of a ketogenic diet.
3. Keto Lasagna with Ricotta Cheese
This Keto Lasagna uses slices of eggplant instead of pasta sheets, ground meat, marinara sauce, and a generous layer of ricotta cheese. The dish still retains a similar texture and taste to traditional lasagna while remaining low in carbs, making it a winning dinner option for those on the keto diet.
4. Keto Stuffed Ricotta and Spinach Chicken
The Keto Stuffed Ricotta and Spinach Chicken recipe is a protein powerhouse that satiates while keeping the carbs low. The poultry is stuffed with a blend of nutrient-rich spinach, creamy ricotta cheese, and various herbs. This makes a flavorful dinner that aligns with the ketogenic diet.
5. Keto-friendly Ricotta and Almond Cookies
Ricotta and Almond Cookies are both keto-friendly and gluten-free. Made with almond flour, ricotta cheese, butter, and a sugar substitute. These cookies offer a guilt-free treat boasting a soft, delectable texture and complex taste that satisfies the sweet cravings while sticking to a keto regimen.
6. Keto Zucchini Ricotta Fritters
Zucchini Ricotta Fritters are excellent for those on a ketogenic diet. Packed with low-carb zucchini and high-fat ricotta cheese it’s an ideal combination of keto-approved ingredients. They are fried in healthy fats and make a scrumptious snack or side dish.
7. Keto Ricotta Almond Cake
This Keto Ricotta Almond Cake offers a delicious dessert or snack to those on the ketogenic diet. With ricotta cheese, almond flour, eggs, and keto-friendly sweeteners, it’s a high-fat, low-carb treat that fits perfectly into a ketogenic meal plan.
8. Keto Ricotta Raspberry Muffins
Ricotta Raspberry Muffins are an excellent keto-friendly treat. Using ricotta cheese, coconut flour, and raspberries, these muffins are rich in taste while remaining low in carbs and high in healthy fats and fiber, aligning perfectly with the macronutrient requirements of the keto diet.
Is Ricotta Cheese Keto-friendly?
Yes, Ricotta cheese is considered keto-friendly. It’s a type of cheese that has a relatively low carb content, which makes it suitable for a ketogenic diet that generally advocates for a low-carb, high-fat nutritional intake. The net carbs in ricotta cheese range approx between 3 to 5 grams per 100 grams, depending on the brand, which fits comfortably into most keto diet macronutrient profiles.
What is the nutritional value of Ricotta Cheese?
Ricotta cheese is not just low in carbs, it’s also rich in protein and fats, which is a excellent fit for keto diets. On average, 100 grams of ricotta cheese includes about 140 calories, 11g of protein, 10g of fat, and 3g of carbs. Additionally, it is a good source of calcium and vitamin A.
How much Ricotta Cheese can I eat in a day on Keto?
The amount of Ricotta cheese you can consume daily while on a ketogenic diet largely depends on your personal macronutrient goals. Most keto diets recommend keeping daily net carbs below 20-50 grams. Given that Ricotta cheese typically has around 3-5g of net carbs per 100 grams, you could reasonably incorporate a serving or two of Ricotta cheese in your daily meal plan without exceeding carb limits. However, remember to consider the rest of your meals to keep your overall intake balanced.
Can I replace other cheeses with Ricotta Cheese in Keto recipes?
Yes, Ricotta cheese can be used as a substitute for other cheeses in most keto recipes due to its similar macronutrient profile. However, keep in mind the texture and taste of ricotta is very distinct, and it’s typically softer and has a milder flavor than many other cheeses, which may alter the taste and texture of the dish.
What are some Keto-friendly recipes that use Ricotta Cheese?
There are multiple keto-friendly recipes that incorporate Ricotta cheese. Some popular options include keto lasagna where pasta layers are replaced with zucchini or eggplant, ricotta and spinach stuffed chicken breasts, or a delicious keto cheesecake. Ricotta can also be used in smaller amounts as a topping for keto pizzas or stirred into keto-friendly soups to add creaminess and protein. Remember to keep portions appropriate to maintain your desired macros.
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