2 tablespoon (medium) of Cream Cheese (30 g) has 103 calories. That works out to 342 calories per 100 g. It contains 1.2 g of carbs, 1.9 g of protein, 10.3 g of fat and 0 g of fiber. Its 92.4 µg of Vitamin A covers 10% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Cream Cheese?

Cream cheese is a smooth, soft cheese made from milk and cream. The familiar spreadable style is closely associated with the United States, where it became a classic partner for bagels; it is also widely used in cheesecakes and frosting. Its mild, slightly tangy flavour and thick, creamy texture make it easy to spread on toast, crackers or sandwiches, or to stir into dips and savoury fillings.

It is rich in fat and provides comparatively modest protein—about 34.2 g of fat per 100 g. For a lighter snack, use a thin layer and pair it with fresh vegetables or fruit; for a richer breakfast, serve it with a bagel or toast.

Cream Cheese Nutrition Facts

Selected: 100 g

342

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

6.2g

· 12% DV

Fat

34.2g

· 44% DV

Fiber

· 0% DV

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

Calories come from: Carbs 5% · Protein 7% · Fat 88%

Cream Cheese Vitamins & Minerals

Vitamins

Vitamin A

308µg · 34% DV

Biotin

8.5µg · 28% DV

0.23mg · 18% DV

B12

0.28µg · 12% DV

Minerals

Phosphorus

110mg · 16% DV

Sodium

321mg · 14% DV

Selenium

7.8µg · 14% DV

Calcium

98mg · 10% DV

How Nutritious Is Cream Cheese?

Nutrient density

Medium

35/ 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

15/ 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.

Cream Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Cream Cheese

To burn the 342 calories in 100 g:

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

Swimming

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

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

20.2g

MONOUNSATURATED

8.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 4.2:1

Above the ideal 4:1 (4.2:1).

Compare Cream Cheese

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Cream Cheese vs Tzatziki282 kcal more per 100 g

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Cream Cheese vs Cheddar Cheese60 kcal fewer per 100 g

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Cream Cheese vs Tulum Cheese28 kcal fewer per 100 g

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Cream Cheese vs Milk278 kcal more per 100 g

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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

Frequently Asked Questions About Cream Cheese

What is cream cheese made of?

Cream cheese is made from milk and cream that are cultured or acidified, then processed into a smooth, spreadable cheese. Recipes differ by brand, but the familiar mild taste and creamy texture come from this combination.

Can you freeze cream cheese?

Yes, you can freeze cream cheese, but thawing often makes it crumbly or watery. It works best afterward in cooked dishes, sauces, or baking rather than as a fresh spread on toast or bagels.

Can you use cream cheese for cheesecake?

Yes, cream cheese is a standard base for many cheesecakes. Let it soften before mixing to avoid lumps, and mix only until smooth; beating in too much air can make the cheesecake puff and crack as it bakes.

How do you soften cream cheese quickly?

Cut cream cheese into small cubes and let them sit briefly at room temperature; the smaller pieces soften faster. For a faster option, microwave a small portion in short bursts, checking often so it does not melt.

What is the difference between cream cheese and Neufchâtel?

Neufchâtel is a soft cheese that is often sold as a lower-fat alternative to cream cheese in the United States. The two can usually be swapped in spreads and many recipes, though the texture and richness may differ.

Can you use cream cheese in pasta sauce?

Yes, cream cheese can make pasta sauce creamy and lightly tangy. Stir it into warm pasta with a little cooking water over low heat, adding it gradually; boiling the sauce hard can make the texture less smooth.

How do you make cream cheese frosting?

Cream cheese frosting is made by beating softened cream cheese with butter and powdered sugar until smooth. Mix just until combined, because overbeating can make the frosting loose; keep the finished frosting chilled until serving.

Can you make cream cheese at home?

Yes, homemade cream cheese can be made by acidifying milk and cream, draining the curds, and blending them until smooth. The result varies with the ingredients and draining time, so it may not match the firmness of a packaged product.

How long can cream cheese sit out?

Cream cheese should not be left at room temperature for extended periods because it is a perishable dairy food. Return it to the refrigerator after serving, and discard it if it has been left out for several hours.

Can cream cheese replace sour cream in recipes?

Yes, softened cream cheese can replace sour cream in some dips, fillings, and baked recipes, but it is thicker and less tangy. Thin it with a little milk or another liquid when a looser consistency is needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026