Fage Greek Yogurt vs Ricotta Cheese
Side-by-side macro comparison. Fage Greek Yogurt vs Ricotta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Fage Greek Yogurt | Ricotta Cheese | Difference |
|---|---|---|---|
| Calories | 90 cal | 216 cal | -58% Fage |
| Protein | 18g | 14g | +29% Fage |
| Carbs | 5g | 4g | +25% Fage |
| Fat | 0g | 16g | -100% Fage |
Differences shown relative to Fage Greek Yogurt. Positive = Fage Greek Yogurt has more.
Quick Take
Fage Greek Yogurt delivers 90 calories per serving with 18g protein, 5g carbs, and 0g fat. Ricotta Cheese delivers 216 calories with 14g protein, 4g carbs, and 16g fat. The most meaningful difference: Fage Greek Yogurt saves 126 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Fage Greek Yogurt gives you 126 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Fage Greek Yogurt delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Ricotta Cheese brings 216 calories — useful when you're chasing a surplus and struggling to eat enough. Fage Greek Yogurt delivers 18g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Fage Greek Yogurt and Ricotta Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Fage Greek Yogurt or Ricotta Cheese?
Fage Greek Yogurt has more protein: 18g vs 14g per serving. That's a difference of 4g.
Which has fewer calories, Fage Greek Yogurt or Ricotta Cheese?
Fage Greek Yogurt has 90 calories per serving vs 216 calories in Ricotta Cheese — a difference of 126 calories.
Is Fage Greek Yogurt or Ricotta Cheese better for keto?
Ricotta Cheese is the better keto choice at 4g carbs per serving vs 5g carbs in Fage Greek Yogurt.
Is Fage Greek Yogurt or Ricotta Cheese better for weight loss?
For weight loss, Fage Greek Yogurt gives you more calorie flexibility (126 cal less per serving). For preserving muscle during a deficit, Fage Greek Yogurt delivers more protein per calorie. Most people on cuts benefit from Fage Greek Yogurt.
Which Is Better for Your Goal?
🔥 Weight Loss
Fage Greek Yogurt
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Fage Greek Yogurt
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Ricotta Cheese
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Fage Greek Yogurt and Ricotta Cheese stack up:
Full Fage Greek Yogurt guide • Full Ricotta Cheese guide • All comparisons