ProteinDairy
Cream Cheese
Evidence-based nutritional information, health benefits, and longevity research for cream cheese. Serving size: 28g (1 oz, 2 tbsp)
99
Calories
2g
Protein
10g
Fat
1.6g
Carbs
Complete Nutritional Profile
Per 28g (1 oz, 2 tbsp)
Macronutrients
Calories99 kcal
Protein2g
Carbohydrates1.6g
Fiber0g
Sugar1.2g
Total Fat10g
Saturated5.6g
Monounsaturated2.7g
Polyunsaturated0.4g
Omega-30.06g
Cholesterol32mg
Sodium86mg
Vitamins
Vitamin A411 IU
Vitamin B120.14 μg
Minerals
Calcium29 mg
Phosphorus35 mg
Zinc0.17 mg
Health Benefits
Evidence-based health benefits of cream cheese
Source of vitamin A for immune function and vision
Provides small amount of protein (2g per oz)
Contains some calcium and phosphorus
Can help increase palatability of vegetables
Longevity & Healthspan Research
Latest scientific evidence on cream cheese and healthy aging
Full-fat dairy in moderation not associated with adverse cardiovascular outcomes
Guo et al., European Journal of Epidemiology 2017Meta-analysis
Spreading cream cheese on vegetables may increase vegetable consumption
Behavioral nutrition researchObservational
How to Use Cream Cheese
Optimal Intake
USE SPARINGLY - 1-2 tbsp when used. Lower protein, higher fat than other cheeses. Better protein options available. Not optimal for healthspan but can be part of balanced diet in small amounts.
Preparation Methods
- Light/reduced-fat cream cheese has 1/3 fewer calories
- Use thin layer on whole grain bagels
- Mix with herbs for vegetable dip
- Whipped cream cheese has air added - lower calories per volume
- Consider Greek yogurt as higher-protein alternative
Bioavailability Tips
Fat-soluble vitamins well absorbed. Lower protein content limits its value as protein source.
Food Synergies
Combine with these foods for enhanced benefits
- Spread thinly on whole grain breads
- Mix with herbs for vegetable dip to increase veggie intake
- Consider replacing with Greek yogurt for higher protein
Contraindications & Considerations
- Dairy allergy
- High in saturated fat - use sparingly
- Low protein relative to other dairy - not ideal protein source
- Calorie-dense with limited nutrition benefits