Pomegranate vs Ricotta Cheese
Side-by-side macro comparison. Pomegranate vs Ricotta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Pomegranate | Ricotta Cheese | Difference |
|---|---|---|---|
| Calories | 140 cal | 216 cal | -35% Pomegranate |
| Protein | 17g | 14g | +21% Pomegranate |
| Carbs | 19g | 4g | +375% Pomegranate |
| Fat | 0g | 16g | -100% Pomegranate |
Differences shown relative to Pomegranate. Positive = Pomegranate has more.
Quick Take
Pomegranate delivers 140 calories per serving with 17g protein, 19g carbs, and 0g fat. Ricotta Cheese delivers 216 calories with 14g protein, 4g carbs, and 16g fat. The most meaningful difference: Pomegranate saves 76 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, Pomegranate gives you 76 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), Pomegranate 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. Pomegranate delivers 17g 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
Ricotta Cheese fits cleanly into keto with only 4g carbs. Pomegranate at 19g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Pomegranate or Ricotta Cheese?
Pomegranate has more protein: 17g vs 14g per serving. That's a difference of 3g.
Which has fewer calories, Pomegranate or Ricotta Cheese?
Pomegranate has 140 calories per serving vs 216 calories in Ricotta Cheese — a difference of 76 calories.
Is Pomegranate or Ricotta Cheese better for keto?
Ricotta Cheese is the better keto choice at 4g carbs per serving vs 19g carbs in Pomegranate.
Is Pomegranate or Ricotta Cheese better for weight loss?
For weight loss, Pomegranate gives you more calorie flexibility (76 cal less per serving). For preserving muscle during a deficit, Pomegranate delivers more protein per calorie. Most people on cuts benefit from Pomegranate.
Which Is Better for Your Goal?
🔥 Weight Loss
Pomegranate
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pomegranate
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Pomegranate and Ricotta Cheese stack up:
Full Pomegranate guide • Full Ricotta Cheese guide • All comparisons