Calories in Cream Cheese: Nutrition Facts & Serving Sizes
Per 1 cup (232g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of cream cheese (14.5g) contains 50.8 calories with 0.9g of protein, 0.8g of carbs, and 5g of fat. Per 100g, cream cheese provides 350 calories with 6.2g of protein, 5.5g of carbs, and 34.4g of fat. The saturated fat is high at 20.2g per 100g. Vitamin A is exceptional at 308mcg per 100g (about 34% daily value). Calcium provides 97mg per 100g. Trans fat is 1.2g per 100g, which is a notable concern. Sodium is 314mg per 100g. Cholesterol is 101mg per 100g. A small 3 oz package (85g) has 297.5 calories and 29.2g of fat. Cream cheese is a soft, fresh cheese used as a spread on bagels, in cheesecakes, and as a sauce base. It is calorie-dense with limited protein, making it primarily a fat source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cubic inch (16g) | 56 | 1g | 0.9g | 5.5g | 0g |
| 1 cup (232g) | 812 | 14.4g | 12.8g | 79.8g | 0g |
| 1 tbsp, whipped (10g) | 35 | 0.6g | 0.6g | 3.4g | 0g |
| 1 package, small (3 oz) (85g) | 297.5 | 5.3g | 4.7g | 29.2g | 0g |
| 1 tbsp (15g) | 50.8 | 0.9g | 0.8g | 5g | 0g |
| 1 oz (28g) | 99.4 | 1.8g | 1.6g | 9.8g | 0g |
| 100g | 350 | 6.2g | 5.5g | 34.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 | 18% |
| Protein | 6.2g | 12% |
| Total Fat | 34.4g | 44% |
| Saturated Fat | 20.2g | 101% |
| Trans Fat | 1.2g | |
| Total Carbohydrates | 5.5g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 3.8g | 8% |
| Sodium | 314mg | 14% |
| Cholesterol | 101mg | 34% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 20.2g | 7% |
| Trans Fat | 1.2g | 0% |
| Cholesterol | 101mg | 34% |
| Calcium | 97mg | 7% |
| Iron | 0.1mg | 1% |
| Potassium | 132mg | 3% |
| Vitamin A | 308mcg | 34% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 9mg | 2% |
| Phosphorus | 107mg | 9% |
| Zinc | 0.5mg | 5% |
| Selenium | 8.6mcg | 16% |
| Folate | 9mcg | 2% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cream Cheese
Cream cheese provides vitamin A at 308mcg per 100g, covering about 34% of the daily value. Vitamin A is a fat-soluble vitamin important for immune function, vision, and skin health. The fat content in cream cheese makes this vitamin A highly bioavailable.
Calcium at 97mg per 100g contributes to bone density and muscle function. Vitamin B12 at 0.2mcg per 100g supports energy metabolism and nerve function.
For those on a ketogenic diet, cream cheese is a convenient, low-carb fat source at just 5.5g of carbs per 100g. It adds creaminess to keto sauces, dips, and scrambled eggs without significant carbohydrates.
However, the trans fat content at 1.2g per 100g is a concern. Trans fats are associated with negative cardiovascular outcomes and should be minimized in the diet. While naturally occurring trans fats in dairy are less harmful than artificial trans fats, the content is still worth noting.
The high saturated fat (20.2g per 100g) and cholesterol (101mg per 100g) also warrant moderation. Cream cheese is best used as an occasional condiment or recipe ingredient rather than a significant daily fat source.
Dietary Considerations
Cream cheese is keto-friendly with only 5.5g of carbs per 100g. It is not vegan or dairy-free. Not ideal for weight loss in large amounts due to calorie density (350 cal/100g) and high saturated fat. It is gluten-free. The trans fat content (1.2g per 100g) is a cardiovascular health concern for regular consumption. Reduced-fat cream cheese significantly lowers the calorie and fat content.
Daily Intake (100g)
100g of cream cheese provides 18% of a 2,000-calorie diet.
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Restaurant Meals with Cream Cheese
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Frequently Asked Questions
How many calories in cream cheese?
One tablespoon of cream cheese (14.5g) has about 51 calories. Per 100g, cream cheese contains 350 calories. A small 3 oz package (85g) has about 298 calories.
Is cream cheese good for weight loss?
Cream cheese is calorie-dense at 350 cal/100g and high in fat. A tablespoon at 51 calories is manageable, but it is easy to overuse. For weight loss, measure portions carefully. Reduced-fat cream cheese is a lower-calorie alternative.
Is cream cheese keto?
Yes, cream cheese is keto-friendly at only 5.5g of carbs per 100g. A tablespoon has just 0.8g of carbs. It is commonly used in keto recipes for sauces, fat bombs, and as a spread.
How much protein is in cream cheese?
Cream cheese has 6.2g of protein per 100g and only 0.9g per tablespoon. It is not a meaningful protein source. If you are using cream cheese for calories, pair it with protein-rich foods.
Does cream cheese have trans fat?
Yes, cream cheese contains 1.2g of trans fat per 100g. This comes from naturally occurring conjugated linoleic acid (CLA) in dairy fat, which behaves differently than artificial trans fats. However, it is still worth monitoring for cardiovascular health if consumed regularly.
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