Greek Yogurt vs Ricotta Cheese
Side-by-side macro comparison. Greek Yogurt vs Ricotta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Ricotta Cheese | Difference |
|---|---|---|---|
| Calories | 59 cal | 216 cal | -73% Greek |
| Protein | 10g | 14g | -29% Greek |
| Carbs | 3.6g | 4g | -10% Greek |
| Fat | 0.7g | 16g | -96% Greek |
Differences shown relative to Greek Yogurt. Positive = Greek Yogurt has more.
Quick Take
Greek Yogurt delivers 59 calories per serving with 10g protein, 3.6g carbs, and 0.7g fat. Ricotta Cheese delivers 216 calories with 14g protein, 4g carbs, and 16g fat. The most meaningful difference: Greek Yogurt saves 157 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, Greek Yogurt gives you 157 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), 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. Ricotta Cheese delivers 14g 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 Greek Yogurt and Ricotta Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Ricotta Cheese?
Ricotta Cheese has more protein: 14g vs 10g per serving. That's a difference of 4g.
Which has fewer calories, Greek Yogurt or Ricotta Cheese?
Greek Yogurt has 59 calories per serving vs 216 calories in Ricotta Cheese — a difference of 157 calories.
Is Greek Yogurt or Ricotta Cheese better for keto?
Greek Yogurt is the better keto choice at 3.6g carbs per serving vs 4g carbs in Ricotta Cheese.
Is Greek Yogurt or Ricotta Cheese better for weight loss?
For weight loss, Greek Yogurt gives you more calorie flexibility (157 cal less per serving). For preserving muscle during a deficit, Greek Yogurt delivers more protein per calorie. Most people on cuts benefit from Greek Yogurt.
Which Is Better for Your Goal?
🔥 Weight Loss
Greek Yogurt
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Ricotta Cheese
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Greek Yogurt
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Greek Yogurt and Ricotta Cheese stack up:
Full Greek Yogurt guide • Full Ricotta Cheese guide • All comparisons