How healthy is cream cheese?

Q: How many calories are in cream cheese?

100 g of cream cheese has 350 kcal. A typical portion, 2 tbsp (29 g), has about 102 kcal.

Q: How much protein is in cream cheese?

Cream cheese has 6.2 g of protein per 100 g, or about 1.8 g in 2 tbsp.

Q: Is cream cheese good for weight loss?

Cream cheese is fairly calorie-dense (350 kcal per 100 g), so portion size matters more than the food itself. 2 tbsp is about 102 kcal.

Is cream cheese healthy? It can fit a healthy diet in small amounts. Cream cheese scores 8/100 on the HowHealthyIs Score: 100 g provides 350 kcal, 308 µg vitamin A and 6.2 g protein. Cream cheese is mostly fat, with little protein or calcium compared with other cheeses. Source: USDA FoodData Central.

High in vitamin A
High in saturated fat
Calorie-dense

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cream cheese ranks higher than 8% of them.

Counts in favor (% daily value per 100 kcal)

Vitamin A10%
Protein4%
Calcium2%
Vitamin E2%
Potassium1%
Magnesium1%
Iron0%
Fiber0%
Vitamin C0%

Counts against

Saturated fat29%
Added sugars0%
Sodium4%

Raw NRF9.3: 19 minus 33 = -14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in cream cheese?

Your amount

Calories102kcal

Protein1.8g

Carbohydrates1.6g

Fat10g

Fiber0g

Sugars1.1g

Nutrition facts for cream cheese. Per 100 g and for the selected portion (29 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	350 kcal	102 kcal
Protein	6.2 g	1.8 g	4%
Carbohydrates	5.5 g	1.6 g	1%
Fiber	0 g	0 g	0%
Sugars	3.8 g	1.1 g
Added sugars	0 g	0 g	0%
Fat	34 g	10 g	13%
Saturated fat	20 g	5.9 g	29%
Vitamins
Vitamin A	308 µg	89 µg	10%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.9 mg	0.2 mg	2%
Minerals
Calcium	97 mg	28 mg	2%
Iron	0.1 mg	<0.1 mg	0%
Potassium	132 mg	38 mg	1%
Magnesium	9 mg	2.6 mg	1%
Sodium	314 mg	91 mg	4%

Source: USDA FoodData Central, "Cheese, cream" (FDC 173418). Values rounded.

Why is cream cheese good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

Thin layers on bagels
Mixing with herbs as a dip

What should you watch out for?

High in saturated fat for its nutrition; spreads go on thick easily.

What can you eat instead of cream cheese?

Foods you can use the same way with a higher HowHealthyIs Score.

Cottage cheese

81 kcal per 100 g

High in protein, Low fat

Hummus

237 kcal per 100 g

Source of fiber, Source of protein

How does cream cheese compare?

Common questions about cream cheese

How many calories are in cream cheese?

100 g of cream cheese has 350 kcal. A typical portion, 2 tbsp (29 g), has about 102 kcal.

How much protein is in cream cheese?

Cream cheese has 6.2 g of protein per 100 g, or about 1.8 g in 2 tbsp.

Is cream cheese good for weight loss?

Cream cheese is fairly calorie-dense (350 kcal per 100 g), so portion size matters more than the food itself. 2 tbsp is about 102 kcal.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Cheese, cream", FDC ID 173418. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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More: Dairy & eggs ranked, foods high in vitamin A.