Cream cheese vs fruit yogurt: which is healthier?

Fruit yogurt is more nutrient-dense, scoring 11/100 against 6/100 for cream cheese. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Cream cheese

6/100Low nutrient density

350 kcal per 100 g. 2 tbsp: 29 g

Fruit yogurt

11/100Low nutrient density

99 kcal per 100 g. 1 container: 170 g

Higher score

Which to pick for your goal

Fewer caloriesFruit yogurt350 vs 99 kcal per 100 g
More proteinCream cheese6.2 vs 4 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarCream cheese3.8 vs 19 g per 100 g
More potassiumFruit yogurt132 vs 177 mg per 100 g
Less saturated fatFruit yogurt20 vs 0.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Cream cheese, 100 g	Fruit yogurt, 100 g	Cream cheese, 29 g	Fruit yogurt, 170 g
Calories	350 kcal	99 kcal	102 kcal	168 kcal
Protein	6.2 g	4 g	1.8 g	6.8 g
Carbohydrates	5.5 g	19 g	1.6 g	32 g
Sugars	3.8 g	19 g	1.1 g	32 g
Fiber	0 g	0 g	0 g	0 g
Fat	34 g	1.1 g	10 g	2 g
Saturated fat	20 g	0.7 g	5.9 g	1.3 g
Vitamin C	0 mg	0.6 mg	0 mg	1 mg
Vitamin A	308 µg	11 µg	89 µg	19 µg
Potassium	132 mg	177 mg	38 mg	301 mg
Iron	0.1 mg	<0.1 mg	<0.1 mg	0.1 mg
Calcium	97 mg	138 mg	28 mg	235 mg
Magnesium	9 mg	13 mg	2.6 mg	22 mg
Sodium	314 mg	53 mg	91 mg	90 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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