Ricotta Salata is a cherished Italian delicacy and holds a distinctive place among cheese connoisseurs. This aged version of the whey cheese, Ricotta, offers a delightful addition to various culinary creations. However, to fully appreciate its nutritional value, it is essential to understand the composition and specific characteristics of this Italian cheese. Read on as we delve into the nutrition facts for Ricotta Salata.
SEE ALSO: Nutrition facts for popular world cheeses in The Cheese Scientist’s index →
What is Ricotta Salata?
Ricotta Salata is a semi-hard Italian cheese made from the whey of sheep’s milk. The cheese undergoes a process of cooking, draining, re-cooking, salting and ageing. As a result, it develops a firm, crumbly texture and a pronounced salty taste.
And this process is referenced in the cheese’s name. Indeed, ricotta means re-cooked and salata means salted.
Compared to its fresher counterpart, Ricotta, Ricotta Salata has a more concentrated flavour profile, making it a popular choice in Mediterranean cuisine.
Nutrition fact sheet
Nutritional review for Ricotta Salata
Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.
With this in mind, let’s have a look at some of the key nutrition facts for Ricotta Salata.
Lactose Intolerance
For those with lactose intolerance, Ricotta Salata offers a great alternative to traditional Ricotta and other fresh cheeses. Due to the production process, the lactose content in this cheese is significantly reduced.
Therefore, individuals with lactose intolerance can often consume Ricotta Salata without experiencing discomfort.
Fat Content
Ricotta Salata is moderately rich in fat content, with approximately 18 grams of fat per 100 g serving. The fat primarily consists of saturated and monounsaturated fatty acids. While moderate fat intake is generally recommended, it is advisable to enjoy this cheese in moderation as part of a balanced diet.
You can learn more about the different types of fat in cheese and which cheeses have the lowest fat content here.
Cholesterol Content
As with many dairy products, Ricotta Salata contains cholesterol. However, the cholesterol content in this cheese is relatively low compared to some other cheese varieties. Indeed, a serving of 100 g typically provides around 50 milligrams of cholesterol.
It is important to consider individual dietary needs and consume Ricotta Salata in moderation as part of a varied and healthy eating plan.
Protein Content
Moreover, Ricotta Salata is a good source of high-quality protein, offering approximately 18 grams of protein per 100 g serving. Protein is essential for numerous physiological processes in the body, including tissue repair, enzyme production, and immune function.
Incorporating Ricotta Salata into your diet can contribute to meeting your daily protein requirements.
Want to find out which cheeses have the highest protein content? Click here for our blog post covering cheeses with the highest protein content.
Safety in Pregnancy
When it comes to pregnancy, it is crucial to make informed decisions about food choices. Ricotta Salata is considered safe to consume during pregnancy, even if it is made with raw milk.
Health authorities in Australia and New Zealand consider all aged and low moisture cheeses to have a similar safety profile in pregnancy. In fact, this includes both pasteurised and raw milk Ricotta Salata. And also, other raw milk classics like Parmigiano Reggiano, Manchego and Comté.
You can read more about which cheeses you can eat when you’re pregnant by clicking here. As always, it is advisable to consult a healthcare professional for personalised advice.
Salt Content
Ricotta Salata, being a very salty cheese, contains moderate to high levels of sodium. While sodium is an essential nutrient, excessive intake can contribute to health issues.
Therefore, individuals who are closely monitoring their sodium intake should avoid consuming Ricotta Salata and opt for reduced-sodium alternatives.
Calcium Content
As a dairy product, Ricotta Salata is a rich source of calcium, a mineral vital for bone health, muscle function, and nerve transmission.
A single serving of this cheese provides approximately 280-290 milligrams of calcium. Incorporating Ricotta Salata into a well-rounded diet can contribute to meeting your daily calcium requirements.
Conclusion
In conclusion, Ricotta Salata cheese offers a unique combination of flavours and nutritional benefits. With its reduced lactose content, moderate fat and cholesterol levels, and valuable protein and calcium content, this cheese can be enjoyed as part of a nutritious diet.
While it is safe to consume during pregnancy and adds a touch of culinary delight, it is essential to exercise portion control due to its high salt content. So, embrace the goodness of Ricotta Salata and let your taste buds savour this remarkable cheese while reaping its nutritional advantages.
What’s your favourite way to enjoy this crumbly savoury Italian cheese? Let us know in the comments below.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Jonah is a a hipster, eco-warrior and slow food afficionado. Coming from a scientific background, Jonah has a particular interest in cheese science. And yes, he loves a good cheese pun!
