Cream cheese is often touted as a healthier alternative to butter. But you might be surprised to know that the calories in cream cheese aren't always lower than the number found in butter. If you're trying to lose weight or eat a healthier diet, learn how to make healthy decisions when you include cream cheese in your meal plan.
The following nutrition information is provided by the USDA for 1 tablespoon (14.5g) of cream cheese.
Regular cream cheese is often sold in a bar form or in whipped tubs. You'll find it in the dairy section of most grocery stores. The way you buy the product will affect cream cheese calories and fat content.
A single serving of cream cheese is roughly 1-2 tablespoons. Popular brands like Philadelphia provide line markings on the package so you know exactly how much to consume per serving. According to that brand, a single 1-ounce serving (roughly 2 tablespoons) provides 100 calories.
But whipped cream cheese is much lower in calories. Why? Because the whipping process adds air to the cheese and fluffs it up, so it seems like you get more cream cheese for the same size serving. Some brands also add skim milk as an ingredient, which lowers the fat content.
So how do the calories compare? Philadelphia Whipped Cream Cheese lists a serving size as 2 tablespoons on the package. That amount will provide 50 calories, 4.5 grams of fat and 3 grams of saturated fat, according to the manufacturer.
Calories in flavored cream cheese will also depend on the kind that you buy. Sweet flavors like mixed berry or strawberry cream cheese will have added fruit or fruit puree which will increase both the sugar and calorie count. Savory flavors like chive may have added salt, so the sodium content will be slightly higher but the calories will probably stay the same.
There is very little carbohydrate in cream cheese. A single serving provides less than 1 gram of carbs (0.8 grams) primarily in the form of sugar. However, if you purchase certain types of flavored cream cheese, the carbohydrate content will increase.
For example, Philadelphia brand Brown Sugar Cream Cheese Spread contains 7 grams of sugar per serving. This flavor of cream cheese is whipped so the serving size is 2 tablespoons.
Most of the fat in cream cheese is saturated fat. There are 5 grams of total fat in a single serving of cream cheese and 5 grams are saturated fat. There is also a small amount of polyunsaturated fat (0.2 grams) and monounsaturated fat (1.3 grams).
There is slightly less than 1 gram of protein (0.9 grams) in a single serving of cream cheese.
Cream cheese provides some vitamins and minerals. You'll benefit from a small amount of vitamin A (44.7 IU), vitamin K (0.3 mcg), folate (1.3 mcg), and choline (3.9 mg).
Minerals in cream cheese include calcium (14.1 milligrams), phosphorus (15.5 mg), magnesium (1.3 mg), potassium (19.1mg), sodium (45.5 mg), and trace amounts of selenium.
For some people, cream cheese provides a benefit because it is lower in fat and calories than butter. But it is not always a better choice.
In the battle between butter and cream cheese, your lower calorie and lower fat choice is cream cheese—if you compare the bar versions of both products. But if you compare the bar variety of cream cheese to whipped butter or lower calorie butter, then the cream cheese may be higher in fat and calories.
If you're trying to decide between butter and cream cheese in the morning when you prepare your morning meal, you should take more than just the calorie and fat content into account. The nutrition of your meal will depend on a few factors:
Lower calorie cream cheese or Neufchatel cheese provides one-third to one-half less fat than the traditional variety. A single 1-tablespoon serving provides 2.5 grams of fat and 1.5 grams of saturated fat.
Neufchatel cheese is made from milk while traditional cream cheese is made from milk and cream. If you're trying to cut fat and calories in recipes you can use Neufchatel cheese instead of cream cheese.
Cream cheese should remain tightly sealed and refrigerated. You can freeze cream cheese to use in recipes, but the texture will change. You probably won't want to spread it on toast or a bagel after it is thawed.
When cream cheese is cold it can be hard to work with in recipes. The best way to soften it is to leave it on the counter for a short period of time. But if you don't have time, simply press the cheese with a pastry roller or with the palm of your hand to soften it.
If you love the cream cheese, you can get creative to keep it in your healthy diet. You may be able to find Greek cream cheese at your local grocer. Brands like Green Mountain Farm make this style of spread and it provides more protein and less fat than traditional versions.
You can also go light on the spread to keep the fat and calories in control. For example, if you usually love to eat a bagel with jam and cream cheese for breakfast, try this healthier version instead: scoop out a bagel, then spread a thin layer of whipped cream cheese, and top with real fruit.
You'll not only cut fat, carbs, and calories but you'll also reduce the amount of sugar you consume by swapping fresh fruit for jam.
You can also cook with cream cheese. Try one of these recipes:
People who have a dairy allergy or a milk allergy should avoid cream cheese as it contains cow's milk. According to the American Academy of Allergy, Asthma, and Immunology symptoms of milk allergy can range from mild to severe and may include wheezing, vomiting, hives, and digestive problems. Exposure to milk may also cause anaphylaxis.
Additionally, people who are lactose intolerant may want to avoid cream cheese. Symptoms of lactose intolerance include nausea, cramps, gas, bloating, and diarrhea.