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Cream cheese is a soft, fresh, spreadable cheese with a mild tang. In the United States it has a federal recipe: at least 33 percent milkfat, no more than 55 percent moisture, and dairy ingredients that have been pasteurized. Most of its calories come from fat, and it carries little protein or calcium for a cheese. This guide covers what the label name means, USDA cream cheese nutrition values per ounce and per tablespoon, how Neufchatel and lighter tubs compare, what the Dietary Guidelines say, and an honest answer to the question many people search: is cream cheese healthy?
Peptide Labs does not sell cream cheese or dairy products. This article is general nutrition information, not medical advice.
Key Takeaways
- Federal rules (21 CFR 133.133) require cream cheese to have at least 33% milkfat and pasteurized dairy.
- Neufchatel cheese has 20% to under 33% milkfat, so it is a lighter cousin with its own standard.
- USDA lists one ounce of regular cream cheese at 99 calories, 9.8 g fat and 5.7 g saturated fat.
- Cream cheese is low in protein and calcium, so the Dietary Guidelines leave it out of the dairy group.
- Whipped, light and fat-free tubs differ a lot; the Nutrition Facts panel shows the trade-offs.
- CDC lists cream cheese made with pasteurized milk among the safer cheese choices during pregnancy.
What is cream cheese?
Cream cheese is an uncured cheese, which means it is not aged. Under 21 CFR 133.133, makers culture milk, cream or nonfat milk with lactic acid-producing bacteria, add a clotting enzyme, drain off the whey and work the curd until smooth. The finished food must have at least 33 percent milkfat by weight and no more than 55 percent moisture, and the rule states plainly that “the dairy ingredients used are pasteurized.”
The standard allows a short list of optional ingredients: salt, cheese whey, clotting enzymes, and stabilizers up to half a percent of the finished food. Stabilizers help the texture hold up in the tub. A separate rule (21 CFR 133.134) covers cream cheese with other foods, which is where flavored spreads with vegetables, herbs or fruit fit. If you want the simplest version, the ingredient list shows what was added.
Neufchatel cheese and light cream cheese
Neufchatel cheese has its own federal standard (21 CFR 133.162): at least 20 percent but less than 33 percent milkfat, with up to 65 percent moisture. It is made the same basic way and tastes very similar, which is why it often sits next to cream cheese in the dairy case. Products sold as light, reduced fat or fat free cream cheese are modified versions of the standard food, so their ingredient lists can be longer than the regular kind.
Cream cheese nutrition facts
The table below uses the USDA SR Legacy entry for regular cream cheese. One ounce is about two tablespoons, a common amount on a bagel.
| Nutrient (cream cheese, FDC 173418) | Per 1 tbsp (14.5 g) | Per 1 oz (28.35 g) |
|---|---|---|
| Calories | 51 | 99 |
| Total fat | 5.0 g (6% DV) | 9.8 g (13% DV) |
| Saturated fat | 2.9 g (15% DV) | 5.7 g (29% DV) |
| Cholesterol | 15 mg (5% DV) | 29 mg (10% DV) |
| Sodium | 46 mg (2% DV) | 89 mg (4% DV) |
| Carbohydrate | 0.8 g (0% DV) | 1.6 g (1% DV) |
| Total sugars | 0.5 g | 1.1 g |
| Protein | 0.9 g (2% DV) | 1.7 g (3% DV) |
| Calcium | 14 mg (1% DV) | 28 mg (2% DV) |
| Vitamin A | 45 mcg RAE (5% DV) | 87 mcg RAE (10% DV) |
Source: USDA FoodData Central, SR Legacy, FDC 173418. %DV uses FDA Daily Values for a 2,000-calorie reference diet.
Three things stand out. First, cream cheese calories come mostly from fat, and close to 60 percent of that fat is saturated in the USDA data. Second, protein is low: under 2 grams per ounce, compared with far more in the same weight of most hard cheeses or in our cottage cheese guide. Third, carbohydrate is low too, which is why cream cheese shows up in many recipes on our low carb foods list. Low carbohydrate does not make a food low in calories, though.
USDA also lists about 29 milligrams of cholesterol per ounce of regular cream cheese. Our foods high in cholesterol guide explains how dietary cholesterol and saturated fat fit together. Cream cheese also contains a small amount of trans fat that occurs naturally in dairy fat.
Regular vs whipped vs light vs fat free
Whipped cream cheese is fluffier, so a tablespoon weighs less (10 grams vs 14.5 grams in USDA data) and carries fewer calories. Light and fat-free versions change the recipe. The comparison below shows why reading the panel matters: fat falls sharply, but sodium can rise.
| Product (FDC ID) | Serving | Calories | Saturated fat (%DV) | Sodium (%DV) | Protein |
|---|---|---|---|---|---|
| Cream cheese (173418) | 1 tbsp, 14.5 g | 51 | 2.9 g (15%) | 46 mg (2%) | 0.9 g |
| Cream cheese, whipped (173418) | 1 tbsp, 10 g | 35 | 2.0 g (10%) | 31 mg (1%) | 0.6 g |
| Cream cheese, low fat (169079) | 1 tbsp, 15 g | 31 | 1.5 g (8%) | 48 mg (2%) | 1.2 g |
| Cream cheese, fat free (172207) | 1 tbsp, 18 g | 19 | 0.1 g (1%) | 126 mg (5%) | 2.8 g |
| Neufchatel (171246) | 1 oz, 28.35 g | 72 | 3.6 g (18%) | 95 mg (4%) | 2.6 g |
Values are from USDA FoodData Central, SR Legacy. The whipped row uses the USDA whipped-tablespoon weight for the same cheese entry. Brands vary, so the label on your tub is the final word.
Is cream cheese healthy?
The fair answer is that cream cheese is a rich spread, not a nutrient-dense dairy food. It fits in an eating pattern the way butter or cream does: in amounts that match your goals. The Dietary Guidelines for Americans 2020-2025 make the point directly when they describe the dairy group: “Cream, sour cream, and cream cheese are not included due to their low calcium content.” If calcium is what you want from dairy, milk, yogurt, ricotta and the foods in our foods high in calcium guide contribute far more.
Saturated fat is the other number to watch. Both recent editions of the Dietary Guidelines keep saturated fat under 10 percent of daily calories. The 2025-2030 edition also says, “When consuming dairy, include full-fat dairy with no added sugars,” so it does not ask people to avoid full-fat dairy; it asks them to stay within the overall saturated fat limit. One ounce of regular cream cheese provides 29 percent of the FDA Daily Value for saturated fat. For a side-by-side look at other spreads, see our butter vs margarine guide.
On the plus side, cream cheese is a source of vitamin A, a fat-soluble vitamin, and a tablespoon is fairly modest at about 51 calories in USDA data. Many people use it as a flavor carrier with vegetables, smoked fish or whole-grain crackers. Swapping in whipped, Neufchatel or ricotta lowers saturated fat per spoonful if that matters to you.
Lactose, milk allergy and pregnancy
Lactose: USDA lists about 1 gram of total sugars per ounce of cream cheese; SR Legacy does not give a separate lactose value. NIDDK notes that most people with lactose intolerance can handle some lactose without symptoms. Our lactase guide covers lactase enzyme products.
Milk allergy: milk is one of the nine major food allergens under US law, and cream cheese is a milk product. A milk allergy is an immune reaction to milk proteins, which is different from lactose intolerance, so lactose-free products are not a fix for it. An allergist can help, and our elimination diet guide explains why testing comes first.
Pregnancy: FDA says pregnant women are about 10 times more likely than other healthy adults to get listeriosis, an infection that can harm the baby. FDA advises avoiding cheeses made with unpasteurized (raw) milk and queso fresco-type cheeses. CDC lists “cottage cheese, cream cheese, string cheese, feta, and mozzarella, when made with pasteurized milk” among the safer choices. US cream cheese must use pasteurized dairy under its standard, but check the label on imported or artisan spreads, and keep opened tubs in a refrigerator at 40 F (4 C) or colder.
How cream cheese is used
- Spread on bagels, toast or crackers; whipped versions spread more easily straight from the fridge.
- Cheesecake and cream cheese frosting are classic baking uses.
- Stirred into sauces, soups and mashed vegetables for creaminess.
- Mixed with herbs or vegetables as a dip; that counts as cream cheese with other foods on the label.
- Paired with protein foods if you want a more filling snack; see our high protein foods list.
Frequently Asked Questions
Is cream cheese healthy?
It is a rich spread that is low in protein and calcium and high in saturated fat per ounce. It can fit in a balanced eating pattern in modest amounts. Whipped, Neufchatel or light versions lower saturated fat per spoonful.
How many calories are in cream cheese?
USDA lists about 51 calories per tablespoon and 99 calories per ounce of regular cream cheese. A whipped tablespoon is lighter, about 35 calories, because it weighs less.
What is the difference between cream cheese and Neufchatel?
Both are fresh, uncured cheeses with federal standards. Cream cheese must have at least 33% milkfat; Neufchatel has 20% to under 33% and may contain more moisture. They taste similar.
Does cream cheese have protein?
A little. USDA lists 1.7 g of protein per ounce of regular cream cheese, which is low compared with most other cheeses.
Is cream cheese safe during pregnancy?
CDC lists cream cheese made with pasteurized milk among the safer choices, and US cream cheese must use pasteurized dairy. Avoid raw milk cheeses and ask your prenatal care provider about specific foods.
Why is cream cheese not in the dairy group?
The Dietary Guidelines for Americans 2020-2025 leave out cream, sour cream and cream cheese because of their low calcium content.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Ricotta: Cheese Nutrition, Part Skim and Ricotta vs Cottage Cheese, Cottage Cheese: USDA Nutrition, Protein, Sodium and Lactose, Sour Cream: Nutrition Facts and Sour Cream vs Greek Yogurt, Mascarpone: What It Is, Nutrition Facts, Swaps and Safety.