4 Best Health Benefits Of Cream Cheese Calories in 2 tbsp (2024)

The tempting taste of cream cheese is difficult to resist. But being a health freak, it is equally important to keep a check on what is on your plate. Often perceived as lesser in calories, cream cheese is preferred over butter by many. But the fact of the matter is, that calories in cream cheese are almost equal to that of butter.

If you are on a weight loss journey, including cream cheese in your diet, blindfolded is not a wise decision. Often available in the grocery section of your supermarkets, cream cheese is available in whipped tubs or solid bar forms.

As whipped cream fluffs up with air, among the same size of servings of whipped cream and solid bar, a former type of cream cheese contains fewer calories. Several brands add skimmed milk to lower the fat content.

Let us discuss the various health benefits, nutritional facts, and certain limitations of cream cheese.

The Nutritional Value Of Cream Cheese or Cream Cheese Calories

Cream Cheese Calories

For two tablespoons of cream cheese i.e., 28g, the following are the nutrients present:

  • Fat: 10g
  • Fiber: 0g
  • Calories: 100g
  • Protein: 1.8g
  • Sodium: 93mg
  • Carbohydrates: 1.2g
  • Sugar: 1g

1. Fats in Cream Cheese

Cream cheese consists of saturated fat with just 10g of serving per 2 tbsp. With just 0.4g of polyunsaturated fat and 2.4g of monounsaturated fat, cream cheese is a healthy choice if consumed in moderate quantities.

2. Carbs in Cream Cheese

With just 2.6g of carbs in 2 tbsp of cream cheese, it is preferred to buy plain cream cheese. A flavored cheese spread contains higher carbohydrates, which are primarily responsible for hiking up your blood sugar levels.

3. Proteins in Cream Cheese

2 tbsp of cream cheese contains very little protein content, which is as low as 1.8g.

Other micronutrients in Cream Cheese

There are certain minerals and vitamins that are present in Cream cheese such as Vitamin A, folate, Vitamin K, Choline, Calcium, Magnesium, Potassium, Sodium, Phosphorous, and traces of selenium.

What are the Various Health Benefits of Including Cream Cheese in Your Diet?

Cream Cheese Calories

As compared to butter, cream cheese is lower in calories. But it is not always considered a healthy choice. If you choose a low-calorie whipped cream cheese, it is a better choice than butter.

However, a cream cheese bar may have a higher fat content than butter. Certain factors affect the nutrition of your meal as follows:

1. What type of spread you use: There is a variety of cream cheese available in the market ranging from plain to flavored, whipped, and bar. Choosing plain whipped cream cheese is the best way to cut down your calories

2. What quantity you should include: As cream cheese is quick to spread and delightful in taste, one always wishes to add some more. But spreading over a toast efficiently can help in cutting down the intake and overall calories.

3. Where to spread: Choosing white bread along with cream cheese escalates the overall consumption of carbohydrates in your diet. Choose a whole-grain bread that helps in reducing the refined carb intake and adds more nutrition to your diet.

Is Cream Cheese Good For Losing Weight?

Cream Cheese Calories

Including a calcium-rich diet is often suggested under a calorie-controlled menu. Research shows that your body can burn more fat when it gets calcium-rich food.

Hence, low-fat milk, yogurt, and even cream cheese can help in losing weight when added in moderate quantities.

What are the Various Benefits of Eating Cream Cheese?

Cream cheese is a tasty spread that can make your breakfast fun. Do you know, this delicious delight is loaded with the goodness of health as well? Here are some of the health benefits of eating cream cheese as follows:

1- A way to source Vitamin A

Vitamin A is essential for our body. It helps in improving our eyesight and is mainly a fat-soluble vitamin. It is responsible for maintaining the integrity of body tissues and supports the immune system. Cream cheese is a rich source of Vitamin A containing 87mg in just 1 ounce i.e., 28g.

2- Probiotic effects

Made from lactic acid bacteria, cream cheese delivers excellent health benefits. Probiotic bacteria like Lactobacillus species reduce the inflammatory response by supporting your immune system. Cream cheese with an ‘active and live culture’ label is rich in living probiotics.

3- Rich in antioxidants

Antioxidants are crucial to protect our bodies against free radicals. These molecules are responsible for damaging the cells in our bodies. Cream cheese contains carotenoid antioxidants like zeaxanthin and lutein in small amounts, which maintains good eye health.

4 – Low Lactose level

Most dairy products like cheese, milk, and yogurt contain lactose a form of sugar. If you have lactose intolerance, you may experience diarrhea, bloating, or gas on the consumption of these dairy products. But cream cheese contains as low as 2g of lactose per ounce.

Hence, it does not trouble people with lactose intolerance as they can tolerate up to 12g of lactose per meal.

What are the possible side effects of Cram Cheese?

Cream Cheese Calories

We have discussed many health benefits of cream cheese, here are a few downsides that are associated with it:

Short Shelf-life

Within two weeks of opening the cream cheese tub or container, it should be consumed and kept in the fridge. It is a perishable product with a relatively shorter shelf-life.

The presence of water leads to the risk of the development of microbial contamination. The freshness of cream cheese depends on the process of its packaging and storage.

Low in protein

Protein is a vital nutrient to repair damaged body tissues and also induces weight loss by enhancing muscle mass. Cream Cheese Calories are very low on protein, accounting for less than 2g per 1 ounce.

Hence, the dietary requirements of protein cannot be fulfilled just by eating cream cheese alone.


Cream cheese is an excellent substitute for butter. It is a versatile product that is not just delicious but also delivers many health benefits. But it is essential to use it in moderation.

Excessive intake of cream cheese may result in unwanted weight gain. Choose a low-fat whipped cream cheese without flavor to keep a check on your carb intake.

1 thought on “4 Best Health Benefits Of Cream Cheese Calories in 2 tbsp (2024)”

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