Nutrition for Cream Cheese

Calories, Protein, Vitamins and More


image of cream cheese source

Cream Cheese Nutrition Summary

One fl of cream cheese (29 grams or 1.02 oz) contains 102 calories and 1.8 grams of protein. Cream cheese consist of 53% water, 6% carbohydrates, 6% protein, and 34% fat.

Cream cheese is an excellent source of a few nutrients, including Vitamin A and calcium. It also contains significant amounts of potassium and phosphorus.

In one fl of cream cheese:

  • Calories: 102
  • Protein: 1.8 g
  • Sugar: 1.1 g
  • Fat: 10 g, (Saturated: 5.9 g)
  • Cholesterol: 29.3 mg
  • Sodium: 91.1 mg
There is no significant amounts of dietary fiber in cream cheese.

See the Cream Cheese Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cheese, cream.

Calories in Cream Cheese

Cream cheese has 102 calories per fl or 352 calories for every 100 grams. Most of its calories are from fat.

87 percent of calories in cream cheese are from fat, 7% of calories are from protein and 6% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 6% the calories in cream cheese are from carbohydrates. The carbs in cream cheese are mostly in the form of sugar and starch (92% and 8%).

  • Sugar: 1.1 g
  • Starch: 0.1 g
There is no significant amounts of dietary fiber in cream cheese.

Calories from Fat

The majority, or 87% of the calories in cream cheese are from fat. Cream cheese is high in total fat, with 10 grams or 16% of recommended daily values per fl. Cream Cheese is cholestrol free. Most of the fat in cream cheese are saturated:

  • Total fat: 10 g
  • Saturated fat: 5.9 g
  • Monounsaturated fat: 2.6 g
  • Polyunsaturated fat: 0.4 g
There is no significant amounts of cholestrol in cream cheese.

Omega-6 in Cream Cheese

A good source of omega-6 fatty acids, every fl of cream cheese contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in cream cheese comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.35 g
  • other omega 6: 0.02 g

Calories Similar to Cream Cheese

Some other dairy or egg products with similar calories to cream cheese by weight:

Protein in Cream Cheese

A great source of protein, a single fl of cream cheese contains 4% of recommended daily values or 1.8 grams of protein. In addition, cream cheese contains significant amounts of all 9 essential amino acids.

  • Protein: 1.78 g
  • Tryptophan: 0.02 g
  • Threonine: 0.07 g
  • Isoleucine: 0.09 g
  • Leucine: 0.19 g
  • Lysine: 0.16 g
  • Methionine: 0.06 g
  • Phenylalanine: 0.08 g
  • Valine: 0.11 g
  • Histidine: 0.05 g

Protein Similar to Cream Cheese

Some other dairy or egg products with similar amounts of protein to cream cheese by weight:

Vitamins and Minerals in Cream Cheese

An good source of nutrients, cream cheese contains abundant amounts of Vitamin A and calcium. In fact, a single fl of cream cheese contains 13% of recommended daily values or 89.3 ug of Vitamin A.

Vitamins in cream cheese (1 fl):
  • Vitamin a: 89.3 ug
  • Riboflavin: 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 2.6 ug
  • Vitamin b12: 0.1 ug
  • Vitamin k: 0.6 ug
Minerals in cream cheese (1 fl):
  • Calcium: 28.1 mg
  • Potassium: 38.3 mg
  • Iron: < 0.1 mg
  • Magnesium: 2.6 mg
  • Zinc: 0.1 mg
  • Selenium: 2.5 ug
  • Phosphorus: 31 mg
  • Choline: 7.8 mg
There is no significant amounts of copper, manganese, thiamin, pantothenic acid or vitamin c in cream cheese.

Similar to Cream Cheese for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to cream cheese:

Flavonoids and Carotenoids in Cream Cheese [3]

Cream cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one fl of cream cheese:

  • beta-carotene: 17 ug

Cream Cheese Nutrition Chart

Cream Cheese:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cream Cheese in Cooking

Cream cheese is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two ounces of cream cheese.

Friends and Relatives of Cream Cheese

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