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Cream Cheese Nutrition Facts: Is Cream Cheese Good for You?
Cream cheese is high in vitamin A and a good source of protein, selenium, and riboflavin. However, it is also high in calories and fat, particularly saturated fat, with a 100-gram serving containing 101% of the daily value. Whether it fits into a healthy diet depends on portion size and what the rest of your meals look like. It contains very little carbohydrate and no dietary fiber.
Per 100 g · Cheese, cream
What stands out in cream cheese
- High in vitamin A. A 100-gram portion of cream cheese supplies 308 mcg of vitamin A, which is 34% of the recommended Daily Value (DV).
- High in saturated fat. Cream cheese contains 20.2 grams of saturated fat per 100 grams. This amount provides 101% of the Daily Value for saturated fat.
- Calories and total fat. Per 100 grams, cream cheese has 350 calories and 34.4 grams of total fat, which is 44% of the Daily Value.
- Good source of key nutrients. The same serving is a good source of several nutrients, providing 12% of the DV for protein, 16% for selenium, and 18% for riboflavin (vitamin B2).
What to keep in mind
- Pay attention to portion sizes, as cream cheese is high in calories and total fat.
- A 100-gram serving contains 101% of the daily value for saturated fat.
- It also provides 314 mg of sodium, or 14% of the daily value.
Cream Cheese nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 350 kcal | – |
| Protein | 6.2 g | 12% |
| Total fat | 34.4 g | 44% |
| Saturated fat | 20.2 g | 101% |
| Monounsaturated fat | 8.9 g | – |
| Polyunsaturated fat | 1.5 g | – |
| Cholesterol | 101 mg | 34% |
| Carbohydrate | 5.5 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 3.8 g | – |
| Water | 52.6 g | – |
| Sodium | 314 mg | 14% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 132 mg | 3% |
| Calcium | 97 mg | 7% |
| Iron | 0.11 mg | 1% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 107 mg | 9% |
| Zinc | 0.5 mg | 5% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 0% |
| Selenium | 8.6 mcg | 16% |
| Vitamin A (RAE) | 308 mcg | 34% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.86 mg | 6% |
| Vitamin K | 2.1 mcg | 2% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.23 mg | 18% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.06 mg | 3% |
| Folate (DFE) | 9 mcg | 2% |
| Vitamin B12 | 0.22 mcg | 9% |
| Choline | 26.8 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cream Cheese by portion
A single tablespoon of cream cheese contains about 51 calories, 5 grams of fat, and just under 1 gram of protein. An ounce, a common serving size for a bagel, has 99 calories and 9.8 grams of fat. A small 3-ounce package provides 298 calories, 29.2 grams of fat, and 5.3 grams of protein. Whipped cream cheese is lighter by volume; one tablespoon of whipped cream cheese has 35 calories and 3.4 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 14 g | 51 | 0.9 g | 0.8 g | 0 g | 5 g |
| 1 cup | 232 g | 812 | 14.4 g | 12.8 g | 0 g | 79.8 g |
| 1 tbsp, whipped | 10 g | 35 | 0.6 g | 0.6 g | 0 g | 3.4 g |
| 1 oz | 28 g | 99 | 1.8 g | 1.6 g | 0 g | 9.8 g |
| 1 cubic inch | 16 g | 56 | 1 g | 0.9 g | 0 g | 5.5 g |
| 1 package, small (3 oz) | 85 g | 298 | 5.3 g | 4.7 g | 0 g | 29.2 g |
How cream cheese compares with other dairy, egg and plant-milk foods
Among 15 dairy, egg, and plant-milk foods, cream cheese ranks high for its fat and calorie content, placing 2nd for total fat and 4th for calories. It is also 3rd for vitamin A. It ranks lower for protein (8th) and calcium (9th). Per 100 grams, cream cheese has more total fat (34.4 g) than cheddar cheese (33.3 g) or parmesan (25.0 g). It contains less protein (6.2 g) than hard cheeses like parmesan (35.8 g) and feta (14.2 g). Its calorie count of 350 is lower than cheddar cheese (403 kcal) but higher than feta cheese (265 kcal).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cream Cheese | 350 | 6.2 g | 5.5 g | 0 g | 34.4 g |
| Parmesan | 392 | 35.8 g | 3.2 g | 0 g | 25 g |
| Cheddar Cheese | 403 | 22.9 g | 3.4 g | 0 g | 33.3 g |
| Feta Cheese | 265 | 14.2 g | 3.9 g | 0 g | 21.5 g |
| Coconut Milk | 197 | 2 g | 2.8 g | n/a g | 21.3 g |
Quick answers
How many calories are in a tablespoon of cream cheese?
One tablespoon (14 grams) of regular cream cheese has 51 calories. A tablespoon of whipped cream cheese, which is less dense, has 35 calories.
Is cream cheese high in protein?
Cream cheese provides 6.2 grams of protein per 100 grams, making it a good source with 12% of the Daily Value. A one-ounce serving contains 1.8 grams of protein.
How much sugar is in cream cheese?
Cream cheese is low in sugar, containing 3.8 grams per 100 grams. A one-ounce serving has about 1.1 grams of sugar, and a tablespoon has 0.6 grams.
When to talk to a doctor or dietitian
- Cream Cheese contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cream cheese fits your situation.
Last updated October 21, 2026