Cream Cheese: Calories, Nutrition Facts, and Health Benefits (2026)

Cream cheese contains 102 calories per 2 tablespoons (29 g), with 1.8 g of protein, 1.6 g of carbs, and 9.9 g of fat. It is notable for its fat content, providing 5.6 g of saturated fat and 28 mg of calcium. The glycemic load is about 0 per serving.

This page explores the nutrition profile of cream cheese, focusing on its calorie content, macronutrients, and potential health benefits. It also examines how cream cheese fits into various dietary goals and compares it to other dairy products and alternatives.

Cream Cheese Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information about cream cheese per 2 tablespoons (29 g) and per 100 g serving.

Values are for 2 tbsp (29 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	102	350	5%
Protein	1.8 g	6.2 g	4%
Carbohydrates	1.6 g	5.5 g	1%
Fiber	0.0 g	0.0 g	0%
Sugar	0.9 g	3.2 g	-
Fat	9.9 g	34.0 g	13%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	40 mg	138 mg	1%
Saturated Fat	5.6 g	19.3 g	28%
Calcium	28 mg	98 mg	2%
Sodium	91 mg	314 mg	4%

About 6% of cream cheese calories come from carbohydrates, 7% from protein and 87% from fat.

Cream Cheese by Health Goal

The by-goal ratings section evaluates cream cheese based on common dietary objectives, helping you understand its suitability for your needs.

Goal	Rating	Why
Weight loss	Fair	102 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Fair	Provides 28 mg calcium (2% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 1.8 g per serving

Cream Cheese and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Cream Cheese has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Cream Cheese Compares to Other Dairy and Alternatives

In the comparison table, cream cheese is analyzed alongside other dairy products and alternatives, highlighting differences in nutritional content.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Cream Cheese	350	6.2	34.0	98
Sour Cream	198	2.4	19.4	101
Cheddar Cheese	403	22.9	33.3	710
Ricotta	174	11.3	13.0	207

Cream Cheese Myths, Checked

Cream cheese is a good protein source , False. It is mostly fat, with only about 1 g protein per tablespoon.

Whipped cream cheese has far fewer calories , Misleading. Per tablespoon yes, because air is whipped in, but per gram it is similar.

How to Track Cream Cheese

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cream cheese accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 tbsp of cream cheese?

Cream cheese contains 102 calories in a 2-tablespoon (29 g) serving, making it a relatively calorie-dense food compared to other spreads.

Is cream cheese good for weight loss?

While cream cheese is high in fat, it can be included in a weight loss diet if consumed in moderation, as it provides satisfaction and flavor.

Can people with diabetes eat cream cheese?

People with diabetes can enjoy cream cheese, as it has a glycemic load of about 0, meaning it has little impact on blood sugar levels.

How much calcium is in cream cheese?

A serving of cream cheese provides 28 mg of calcium, contributing to daily calcium intake, though it is not a primary source.

Is cream cheese high in sugar?

Cream cheese contains 0.9 g of sugar per 2 tablespoons, which is relatively low compared to many other spreads and desserts.

Is cream cheese bad for you?

Cream cheese can be part of a balanced diet, but it is important to monitor portion sizes due to its high fat and calorie content.

Key Takeaways

• Cream cheese is high in fat, with 9.9 g per 2 tablespoons.
• It contains 1.8 g of protein and 1.6 g of carbohydrates.
• The glycemic load is about 0, making it suitable for those monitoring blood sugar.
• Each serving provides 28 mg of calcium.
• Cream cheese has low sugar content at 0.9 g per serving.
• Moderation is key for including cream cheese in a healthy diet.