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A smooth, dense white spread sits in a soft mound, with gentle spatula marks across its surface.
●Low GI
A101· all products

Cream Cheese Calories

Soft, spreadable cheese, ideal for breakfast and snacks

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

250kcal

GI

35low

POTASSIUM · 100 G

120mg

FIBER · 100 G

0g

Quick answer

2 tablespoon (medium) of Cream Cheese (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 1.2 g of carbs, 1.7 g of protein, 7.2 g of fat and 0 g of fiber. Its 66 µg of Vitamin A covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Cream Cheese Nutrition Facts

Selected: 2 tablespoon (medium) · 30 g

75

KCAL / 30G

Carbs

1.2g

· 0% DV

Protein

1.7g

· 3% DV

Fat

7.2g

· 9% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 9% · Fat 85%

Cream Cheese nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories75 kcal
Total fat7.2 g9%
Saturated fat4.65 g23%
Trans fat0.06 g
Sodium96 mg4%
Total carbohydrate1.2 g0%
Fiber0 g0%
Protein1.7 g3%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 2 Tablespoons of Cream Cheese?

ServingAmountCalories
2 tablespoon (medium)30 g75 kcal
1 tablespoon (small)15 g38 kcal
1 slice (thin)20 g50 kcal
1 slice (thick)35 g88 kcal
1 piece (medium)40 g100 kcal
3 tablespoon (large)45 g113 kcal
1 serving (large)50 g125 kcal
100 g100 g250 kcal
1 pack (whole)200 g500 kcal

Calculated from 250 calories per 100 g.

Frequently Asked Questions About Cream Cheese

What is cream cheese made of?

Cream cheese is made primarily from milk and cream that are cultured or acidified, then blended into a smooth, spreadable cheese. Commercial versions may also use salt and stabilizers to keep the texture consistent.

Can you freeze cream cheese?

Yes, you can freeze cream cheese, but thawing often makes it crumbly or watery rather than smoothly spreadable. Use thawed cream cheese in cooked dishes, sauces, or baking, where the texture change is less noticeable.

Can you use cream cheese instead of butter in frosting?

Yes, cream cheese can replace some or all of the butter in frosting, but the result will taste tangier and be softer. Keep it chilled and add powdered sugar gradually, since cream cheese frosting can become runny if overmixed.

How do you soften cream cheese quickly?

Cut cream cheese into small cubes and leave them at room temperature until soft. For a quicker option, microwave it in short bursts at low power, checking often so it softens without melting.

What can I use instead of cream cheese in cheesecake?

Neufchâtel is a close substitute for cream cheese in cheesecake and usually gives a similar texture with a slightly less rich result. Strained Greek yogurt can work in some recipes, but it makes the filling tangier and softer.

Can cream cheese be used in pasta sauce?

Yes, cream cheese makes a quick, creamy pasta sauce. Stir it into warm pasta with a little pasta water over low heat until smooth; avoid boiling the sauce, which can make it grainy.

How long does cream cheese last after opening?

Opened cream cheese generally keeps for about one to two weeks in the refrigerator when tightly covered and handled with clean utensils. Follow the package guidance, and discard it sooner if its smell, color, or texture changes.

Why does cream cheese crack in cheesecake?

Cheesecake made with cream cheese can crack when the filling is overmixed, bakes too quickly, or cools suddenly. Mix only until smooth, avoid overbaking, and let the cheesecake cool gradually before chilling it.

Can you eat cream cheese straight from the tub?

Yes, cream cheese is ready to eat straight from the tub. Use a clean utensil rather than dipping food into the container, and return it to the refrigerator promptly after serving.

Does cream cheese melt when heated?

Cream cheese softens and melts when heated, but it may not become completely smooth on its own. Add it gradually over low heat and whisk in a little liquid to help it blend into soups or sauces.

Cream Cheese Vitamins & Minerals

Vitamins

Vitamin A

66µg · 7% DV

B12

0.12µg · 5% DV

B2

0.05mg · 4% DV

Biotin

0.75µg · 3% DV

Minerals

Sodium

96mg · 4% DV

Phosphorus

27mg · 4% DV

Iodine

4.5µg · 3% DV

Calcium

27mg · 3% DV

Potassium ⭐

36mg · 1% DV

Cream Cheese Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cream Cheese

To burn the 75 calories in 2 tablespoon (medium) (30 g):

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cream Cheese?

Cream cheese is a fresh, soft cheese made from milk and cream, with a smooth, spreadable texture and a mild, slightly tangy taste. Closely associated with American cooking, it is a familiar topping for bagels and toast, and a key ingredient in cheesecakes, dips and sandwich fillings. You can also pair it with herbs or vegetables for a simple snack.

It is rich and energy-dense, with much of its energy coming from fat; per 100 g, it has 24 g of fat and 5.5 g of protein. Its creamy texture makes it useful in both sweet and savoury cooking, but a modest spread is often enough. For a lighter-feeling snack, serve it with fresh vegetables or use a thin layer on whole-grain bread.

How Nutritious Is Cream Cheese?

Nutrient density

Low

32/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

23/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Cream Cheese Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cream Cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cream Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cream Cheese Fat Profile

SATURATED

4.65g

MONOUNSATURATED

1.95g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

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Foods Similar to Cream Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Have another question about Cream Cheese?

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Nutrition data compiled from USDA FoodData Central and scientific sources.