Calories in Half and Half: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Half and half is a dairy blend of equal parts whole milk and light cream, coming in at 182 calories per 100g. It delivers a surprisingly high protein content of 20.3g per 100g with 10.6g of fat and zero carbs, making it a calorie-dense option primarily used as a coffee creamer or cooking ingredient. A 4 oz (113g) serving provides about 206 calories with 22.9g of protein and 12g of fat. Half and half is a good source of phosphorus (216mg per 100g), potassium (356mg), selenium (19.7mcg), and niacin (5.6mg), contributing meaningful micronutrient value alongside its macros. It also provides riboflavin, vitamin B6, and vitamin B12 for energy metabolism support.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 205.7 | 22.9g | 0g | 12g | 0g |
| 1 lb (454g) | 825.6 | 92.1g | 0g | 48.1g | 0g |
| 100g | 182 | 20.3g | 0g | 10.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 182 | 9% |
| Protein | 20.3g | 41% |
| Total Fat | 10.6g | 14% |
| Saturated Fat | 3.5g | 18% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 73mg | 3% |
| Cholesterol | 63mg | 21% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.5g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 63mg | 21% |
| Calcium | 12mg | 1% |
| Iron | 0.6mg | 3% |
| Potassium | 356mg | 8% |
| Vitamin A | 5mcg | 1% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 20mg | 5% |
| Phosphorus | 216mg | 17% |
| Zinc | 1.7mg | 15% |
| Selenium | 19.7mcg | 36% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 5.6mg | 35% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Half and Half
Half and half offers a concentrated nutritional profile relative to its volume. The high protein content (20.3g per 100g) is notable for a liquid dairy product, providing essential amino acids that support muscle repair and overall body composition goals. The fat content (10.6g per 100g) is primarily a mix of saturated and monounsaturated fats, with saturated fat at 3.5g and monounsaturated fat at 4.4g per 100g.
Selenium is a key micronutrient in half and half at 19.7mcg per 100g. This mineral is essential for antioxidant enzyme activity and thyroid hormone conversion. Niacin at 5.6mg per 100g supports cellular energy production through NAD+ pathways, which is directly relevant to training performance and recovery. Phosphorus (216mg per 100g) is important for bone density and ATP synthesis.
The potassium content (356mg per 100g) supports proper muscle contraction and helps offset the effects of high sodium intake. Riboflavin and vitamin B6 round out the B vitamin profile, both contributing to energy metabolism. While half and half is calorie-dense, it is used in small amounts as a coffee additive, so portion control keeps the calorie impact manageable.
Dietary Considerations
Half and half is naturally gluten-free and contains no carbohydrates, making it suitable for ketogenic and low-carb diets. The zero-carb profile means it does not impact blood sugar, which is a plus for people managing insulin response. It is not suitable for vegans or those with lactose intolerance or dairy allergies. The fat content is moderate, sitting between whole milk and heavy cream, making it a middle-ground option for those who want creaminess without the full calorie load of heavy cream. Paleo followers generally avoid pasteurized dairy, though some include it. It is not a weight loss food on its own, but used in small amounts it can fit most calorie-controlled plans.
Daily Intake (100g)
100g of half and half provides 9% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in half and half?
Half and half has 182 calories per 100g. A 4 oz (113g) serving has about 206 calories, and a standard 1 oz splash has roughly 37 calories.
Is half and half good for weight loss?
In small amounts, half and half can fit into a weight loss diet. It is calorie-dense at 182 per 100g, so portion size matters. A tablespoon splash in coffee adds minimal calories and keeps you away from sugary creamers.
How much protein in half and half?
Half and half contains 20.3g of protein per 100g, which is relatively high for a liquid dairy product. A 4 oz (113g) serving provides 22.9g of protein.
Is half and half keto-friendly?
Yes. Half and half has zero carbs, making it a great keto coffee creamer. It provides fat and protein without affecting ketosis or blood sugar levels.
What is the difference between half and half and heavy cream?
Heavy cream has significantly more fat (36.1g per 100g) and more calories (340 per 100g) than half and half. Half and half is a lighter option at 182 calories and 10.6g of fat per 100g, but both are low in carbs and suitable for keto.
Does half and half have sugar?
No. According to USDA data, half and half contains zero sugar per 100g. It is a plain dairy product without added sweeteners.
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