Cream Cheese
How Many Calories in Cream Cheese? Nutrition Facts and Benefits
Cream cheese is a soft, mild fresh cheese traditionally made from cream (often with added milk). Popularized in the late 19th century in the United States, it features a smooth, spreadable texture and a slightly tangy flavor. It’s widely used on bagels and toast, and in recipes such as cheesecakes, frostings, dips, and savory spreads.
Calories and Nutrition Values (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 342 kcal | 5.5 g | 6.2 g | 34.4 g | 0 g | 321 mg |
| 2 | 1 serving (2 tbsp, 30 g) | 103 kcal | 1.7 g | 1.9 g | 10.3 g | 0 g | 96 mg |
Health Benefits of Cream Cheese
- Provides vitamin A, supporting immune function, skin, and vision.
- Contains calcium and phosphorus, important for bone health.
- Fat content helps with satiety and absorption of fat‑soluble vitamins.
- Lower in lactose than milk, which may be easier to tolerate for some people.
- Varieties made with live cultures may offer probiotic benefits.
Tips for Consuming Cream Cheese
- Mind portions: about 2 tbsp (30 g) is roughly 100 kcal.
- Pair with whole‑grain toast, fresh vegetables, or fruit to balance the meal.
- Lighten dips or spreads by mixing with Greek yogurt or cottage cheese.
- Choose whipped or reduced‑fat versions for fewer calories per serving; Neufchâtel is a lighter alternative.
- Flavor with herbs, chives, lemon zest, or garlic instead of extra salt to limit sodium.
- For baking (e.g., cheesecake, frosting), use block-style cream cheese at room temperature for a smooth texture.