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 27 (low), so it raises blood sugar slowly.

Cream cheese Nutrition Facts

Selected: 100 g

342

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

6.2g

· 12% DV

Fat

34.4g

· 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

0.22mg · 17% DV

B12

0.3µg · 13% DV

Biotin

3.4µg · 11% DV

Minerals

Phosphorus

107mg · 15% DV

Sodium

321mg · 14% DV

Calcium

98mg · 10% DV

Zinc

1mg · 9% DV

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

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

1.1

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

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cream cheese Fat Profile

SATURATED

20.2g

MONOUNSATURATED

8.9g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

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

How many calories are in cream cheese?

Cream cheese has 342 calories per 100 g. Per 100 g, it also provides 6.2 g protein, 4.1 g carbs, and 34.4 g fat.

Is cream cheese keto-friendly?

Yes, cream cheese is compatible with keto. It contains 4.1 g carbs and 34.4 g fat per 100 g, which fits a low-carb, high-fat eating pattern.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026