How Many Calories in Cream Cheese? Nutrition Facts & Macros
One ounce of cream cheese (29 g) has 105 calories
Protein 1.8g · Carbs 1.7g · Fat 10.3g
Cream cheese is a soft, mild-flavored fresh cheese made from milk and cream. Popular as a bagel spread, in cheesecakes, and in cooking, it is high in fat and relatively low in protein compared to aged cheeses. Here are the full nutrition facts for cream cheese, based on USDA data. Cream cheese is about 53% water by weight.
1464 kJ · per 100g · Water: 52.62 g
Calorie Calculator: Cream Cheese
30 g Cream Cheese contains 105 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (14.5 g) | 51 kcal | 0.9g | 0.8g | 5g |
| 1 oz (29 g) | 99 kcal | 1.7g | 1.6g | 9.8g |
| 1 package, 3 oz (85 g) | 298 kcal | 5.2g | 4.7g | 29.3g |
| 1 cup (232 g) | 812 kcal | 14.3g | 12.8g | 79.9g |
| 100 grams | 350 kcal | 6.2g | 5.5g | 34.4g |
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Cream Cheese — Nutrition Facts
| Cream Cheese | per 100g |
|---|---|
| Calories | 350 kcal |
| Protein | 6.15 g |
| Fat | 34.44 g |
| Carbs | 5.52 g |
| Fiber | 0 g |
| Sugar | 3.76 g |
| Sodium | 314 mg |
| Potassium | 132 mg |
| Magnesium | 9 mg |
| Phosphorus | 107 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.056 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 52.62 g |
Source: USDA FoodData Central (FDC ID: 173418) · Data verified April 2026
Variations
Regular cream cheese (full fat)
350 calories per 100 g with 34.44 g fat and 6.15 g protein. The classic version with the richest, creamiest texture. Best for spreading, baking, and keto recipes where fat content is desired.
Low-fat cream cheese (Neufchatel)
208 calories per 100 g -- about 40% fewer calories than regular. Fat drops to ~18 g, protein rises slightly to ~8 g. Still spreadable and creamy, good middle ground between full-fat and fat-free.
Fat-free cream cheese
105 calories per 100 g -- 70% fewer calories than regular. Fat drops to ~1 g but carbs rise to ~15 g due to added stabilizers. Protein ~10 g. Firmest texture, less creamy. Best for strict calorie counting but not ideal for keto.
Whipped cream cheese
About 310 calories per 100 g -- lighter than regular due to incorporated air. A tablespoon weighs less (~9 g vs 14.5 g), so you naturally use fewer calories per spread. Same macros by weight, but easier portion control.
Dietary Perspectives
For Weight Loss
At 350 kcal per 100 g, cream cheese is calorie-dense. A tablespoon (14.5 g, ~51 kcal) is a reasonable portion. Low-fat cream cheese (208 kcal per 100 g) or fat-free (105 kcal per 100 g) are better options for weight loss. Measure portions carefully -- it is easy to over-spread.
For Keto
Cream cheese is excellent for keto with 5.52 g net carbs and 34.44 g fat per 100 g. A tablespoon (14.5 g) has less than 1 g of carbs -- one of the lowest-carb spreads. Use it in fat bombs, keto cheesecakes, and as a base for sauces. Full-fat version is preferred on keto; avoid fat-free varieties which have ~15 g carbs per 100 g from added stabilizers.
Frequently Asked Questions
How many calories are in cream cheese?
One ounce (29 g) of cream cheese has about 102 calories. Per 100 g, it contains 350 calories. A tablespoon (14.5 g) has roughly 51 calories. Low-fat cream cheese has about 208 kcal per 100 g, and fat-free cream cheese about 105 kcal per 100 g.
How much fat is in cream cheese?
Cream cheese contains 34.44 g of fat per 100 g, making it one of the fattier fresh cheeses. One ounce (29 g) has about 10 g of fat. Most of the fat is saturated. Low-fat cream cheese cuts fat to roughly 10 g per 100 g.
Cream cheese vs butter -- which is healthier?
Cream cheese has 350 kcal per 100 g vs butter at 717 kcal. Cream cheese has about half the fat (34 g vs 81 g) and provides 6 g of protein, while butter has almost none (0.85 g). For a spread, cream cheese is the lower-calorie choice. However, butter is virtually zero-carb while cream cheese has 5.5 g.
Is cream cheese good for keto?
Yes, cream cheese is keto-friendly. With 5.52 g of net carbs per 100 g and 34.44 g of fat, it fits well within keto macros. One tablespoon (14.5 g) has less than 1 g of carbs. Use it in fat bombs, as a spread, or in keto cheesecake recipes.
How much protein is in cream cheese?
Cream cheese has 6.15 g of protein per 100 g -- lower than most cheeses. One ounce (29 g) provides about 1.8 g of protein. For higher protein, consider ricotta (11.26 g per 100 g) or Greek yogurt (9 g per 100 g).
Cream cheese vs ricotta -- what is the difference?
Cream cheese: 350 kcal, 6.15 g protein, 5.52 g carbs, 34.44 g fat per 100 g. Ricotta: 174 kcal, 11.26 g protein, 3.04 g carbs, 12.98 g fat. Ricotta has half the calories, nearly double the protein, and one-third the fat. Choose ricotta for a lighter, higher-protein option.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
| Butter | 717 | 0.85g | 0.06g | 81.11g |
| Ricotta | 174 | 11.26g | 3.04g | 12.98g |
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
| Cheddar | 403 | 24.9g | 1.33g | 33.14g |
per 100g
Cream cheese has 350 kcal per 100 g with 34.44 g of fat -- about half that of butter (717 kcal). Compared to ricotta (174 kcal, 11.26 g protein), cream cheese is richer but lower in protein.
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