Nutrition for Cream Cheese

Calories, Protein, Vitamins and More


image of cream cheese source

Cream Cheese Nutrition Summary

One cup of cream cheese (232 grams or 0.5 lb) contains 812 calories and 14.3 grams of protein. Cream cheese consist of 53% water, 6% carbohydrates, 6% protein, and 34% fat.

Cream cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium and riboflavin. It also contains significant amounts of Vitamin B12, phosphorus, selenium, choline and zinc.

In one cup of cream cheese:

  • Calories: 812
  • Protein: 14.3 g
  • Sugar: 8.7 g
  • Fat: 79.9 g, (Saturated: 46.9 g)
  • Cholesterol: 234.3 mg
  • Sodium: 728.5 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 812 calories per cup or 350 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: 8.7 g
  • Starch: 0.8 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 79.9 grams or 125% of recommended daily values per cup. Cream Cheese is cholestrol free. Most of the fat in cream cheese are saturated and it contains a very high amount of saturated fat, about 260% of recommended daily values:

  • Total fat: 79.9 g
  • Saturated fat: 46.9 g
  • Monounsaturated fat: 20.7 g
  • Polyunsaturated fat: 3.4 g
There is no significant amounts of cholestrol in cream cheese.

Omega-3 and Omega-6 in Cream Cheese

Cream cheese is a source of healthy omega-3 fatty acids, containing a total of 0.3 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.3 g
Also a good source of omega-6 fatty acids, every cup of cream cheese contains a total of 2.9 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: 2.81 g
  • other omega 6: 0.12 g
The omega-6 to omega-3 ratio in cream cheese is 9.8: 1.

Calories Similar to Cream Cheese

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


Protein in Cream Cheese

An excellent source of protein, a single cup of cream cheese contains 29% of recommended daily values or 14.3 grams of protein. In addition, cream cheese contains significant amounts of all 9 essential amino acids.

  • Protein: 14.27 g
  • Tryptophan: 0.16 g
  • Threonine: 0.54 g
  • Isoleucine: 0.75 g
  • Leucine: 1.52 g
  • Lysine: 1.32 g
  • Methionine: 0.44 g
  • Phenylalanine: 0.68 g
  • Valine: 0.92 g
  • Histidine: 0.41 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 many nutrients, cream cheese contains abundant amounts of Vitamin A, calcium, potassium and riboflavin. In fact, a single cup of cream cheese contains 102% of recommended daily values or 714.6 ug of Vitamin A.

Vitamins in cream cheese (1 cup):
  • Vitamin a: 714.6 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.5 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 2 mg
  • Folate: 20.9 ug
  • Vitamin b12: 0.5 ug
  • Vitamin k: 4.9 ug
Minerals in cream cheese (1 cup):
  • Calcium: 225 mg
  • Potassium: 306.2 mg
  • Iron: 0.3 mg
  • Magnesium: 20.9 mg
  • Zinc: 1.2 mg
  • Selenium: 20 ug
  • Phosphorus: 248.2 mg
  • Choline: 62.2 mg
There is no significant amounts of copper, manganese, 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 cup of cream cheese:

  • beta-carotene: 137 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 cups of cream cheese.

Friends and Relatives of Cream Cheese

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