Cream Cheese
A soft spreadable cheese that is mostly fat rather than protein.
Nutrition per 100 g
Standardised to 100 g of cream cheese for fair comparison. Typical serving: 30 g — 102 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 340 kcal | 102 kcal | 100 kcal |
| Protein | 6 g | 1.8 g | 1.8 g |
| Carbohydrate | 4 g | 1.2 g | 1.2 g |
| Fat | 33.3 g | 10 g | 9.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cream cheese, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 308 µg | 92.4 µg | 34% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.86 mg | 0.26 mg | 6% |
| Vitamin K | 2.1 µg | 0.63 µg | 2% |
| Thiamin | 0.023 mg | 0.007 mg | 2% |
| Riboflavin | 0.23 mg | 0.069 mg | 18% |
| Niacin | 0.091 mg | 0.027 mg | <1% |
| Vitamin B6 | 0.056 mg | 0.017 mg | 3% |
| Folate | 9 µg | 2.7 µg | 2% |
| Vitamin B12 | 0.22 µg | 0.066 µg | 9% |
| Pantothenic acid | 0.52 mg | 0.16 mg | 10% |
| Choline | 26.8 mg | 8 mg | 5% |
| Minerals | |||
| Calcium | 97 mg | 29.1 mg | 7% |
| Iron | 0.11 mg | 0.033 mg | <1% |
| Magnesium | 9 mg | 2.7 mg | 2% |
| Phosphorus | 107 mg | 32.1 mg | 9% |
| Potassium | 132 mg | 39.6 mg | 3% |
| Sodium | 314 mg | 94.2 mg | 14% |
| Zinc | 0.5 mg | 0.15 mg | 5% |
| Selenium | 8.6 µg | 2.6 µg | 16% |
| Copper | 0.018 mg | 0.005 mg | 2% |
| Manganese | 0.011 mg | 0.003 mg | <1% |
Source: USDA FoodData Central — Cheese, cream
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cream cheese?
- Creamy texture in dips, sauces and baking.
- Light versions cut the fat by around half.
How to include it
- Blend with yogurt to lighten dips.
- Spread thinly on wholegrain bagels with smoked fish.
Things to consider
- Low in protein and calcium compared with other cheeses.
- High in saturated fat.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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