Cream cheese is a versatile spread that can enhance the flavor of various dishes. For those new to the ketogenic diet, a common question is whether cream cheese can be included or if it needs to be avoided. The good news is that cream cheese is very keto-friendly, and nutritionists and keto advocates consider it one of the best keto foods due to its high fat and low carb content.
What is Cream Cheese?
Cream cheese is a smooth, creamy cheese made from a blend of milk and cream. Its mild, slightly tangy flavor and rich texture make it a popular ingredient in both sweet and savory dishes. Unlike aged cheeses, cream cheese is meant to be consumed fresh and has a soft, spreadable consistency.
The origins of cream cheese can be traced back to the United States in the late 1800s, and it has since become a staple in many kitchens worldwide. Its versatility allows it to be used in various ways, from a base for cheesecake to a spread for bagels or even as a thickening agent in sauces and soups. Cream cheese can be found in different varieties, including flavored options like herb and garlic, making it easy to find one that suits your taste preferences.
Nutritionally, cream cheese is known for being high in fat, contributing to its rich, satisfying mouthfeel. It’s also relatively low in carbohydrates, making it a favorite among those following low-carb or keto diets.
The Keto Diet Explained
The ketogenic diet, or keto diet, is a high-fat (70 to upwards of 80 percent), moderate-protein, and low-carb diet. A common goal on the plan is to change your body’s biochemistry and, in turn, lose weight. According to Olivia Wagner, RDN, a functional dietitian and founder of Liv Nourished in Chicago, “Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat.” In metabolic terms, this process is called ketosis.
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The keto diet is based on the deprivation of carbs, limited to less than 20 to 50 grams daily. Instead of using fuel from glucose from carbohydrates, it aims to use ketone bodies. This fuel comes from stored fat produced by the liver.
Why Cream Cheese Fits the Keto Diet
Because cream cheese is suitable for the keto diet regime, it becomes a versatile solution to add flavor and texture to your meals. While cream cheese, in whole form, is keto-friendly, some varieties may not be suitable for the keto diet. Proponents say the best type of cream cheese to consume on the keto diet is grass-fed cream cheese or organic cream cheese.
Keto dieters love adding cream cheese to their meals because it’s a good source of fat and a meager amount of protein. According to the USDA, 100 grams of cream cheese contains 34.4 grams of fat, 6.15 grams of protein, and 350 calories. As for its carb content, the same serving size has only 5.52 grams of carbohydrates. Different types of cream cheeses will also have different carb contents. 100 grams of full-fat and plain cream cheese, for example, only has 3 grams of carbohydrates.
Nutritional Benefits of Cream Cheese
Aside from helping you meet your daily keto macros, cream cheese also yields added health benefits. This is owing to its vitamin and mineral content. Cream cheese is a good source of vitamin A, antioxidants, and probiotics, which research links to immune system support and reduced inflammation.
Cheese, in general, is basically the perfect keto food: high-fat, moderate-protein, and low-carb. Wagner adds that the best varieties for the keto diet are high-quality, grass-fed, and full-fat. (Just remember: Cheese isn’t “unlimited” in a keto diet, as it still contains calories and carbs; it’s also high in saturated fat, which is a less heart-healthy option than unsaturated fats, per the American Heart Association.)
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Cheese might not be the first food you think of when it comes to weight loss, and yet some research suggests the food may be beneficial for this purpose. For example, in a study on more than 2,500 men who self-reported their intake of dairy products, a higher consumption of cheese specifically was associated with a lower BMI after a five-year follow-up. (That said, cheese is high in calories, and so while it can fit into a weight loss or maintenance diet, it’s best enjoyed in moderation.)
Some studies have also suggested that cheese may benefit certain health outcomes, too. Cheese may be linked to better cognition with age, concluded one observational study.
Moderation is Key
While cream cheese is suitable for the keto diet, practitioners warn against going overboard. Of course, consuming cream cheese in large amounts can easily skew your daily macros. Limit consumption of cream cheese to the regular serving size of 2 tablespoons.
Cream cheese even in cheesecake does not break ketosis. It is high in fat and low in carbs, which fits the principle of the ketogenic diet regime.
April Kelly, RDN, founder of Orange County Nutrition Coaching in Newport Beach, California, suggests that if you find that your results are plateauing while on keto, you may want to take it easy on the cheese. She says, “Sometimes people lose weight much quicker and feel better when they take out dairy.” If you find you tolerate it okay, there’s no reason to omit it; but if you’re struggling with gastrointestinal side effects or water retention - or if you find that you’re not losing weight despite being in ketosis - it may be time to discuss the role of dairy in your diet with your healthcare team.
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Choosing the Right Cream Cheese
When following a low carb or keto diet, choosing the right brand of cream cheese can make all the difference. Here are some top picks for the best keto-friendly cream cheeses that fit perfectly into your low carb and keto lifestyle:
- Philadelphia Cream Cheese: A classic favorite, Philadelphia Cream Cheese is known for its rich, creamy texture and minimal carb content. A 2-tablespoon serving of Philadelphia cream cheese contains 102 calories, 10 grams of fat, 1.8 grams of protein, and only 1.6 grams of carbohydrates.
- Member’s Mark Cream Cheese: Member’s Mark Cream Cheese offers a clean, tangy flavor with a creamy, smooth texture. It’s low carb, free from artificial preservatives and flavors, rBST-free, and perfect for both home and restaurant use.
- Green Valley Cream Cheese: Ideal for those with lactose intolerance, Green Valley Creamery offers a lactose-free cream cheese that’s low in carbs and perfect for keto recipes.
- Trader Joe’s Cream Cheese: Trader Joe’s offers affordable and tasty keto cheese that is suitable for a low-carb or keto diet.
Other Keto-Friendly Cheeses
If you’ve decided to include cheese on your keto diet menu, you should be aware that not all cheeses are created equal.
According to Dr. Krutika Nanavati, RDN with ClinicSpots, “Processed or low-quality cheese often contains added sugar or preservatives which can increase carbohydrate content, so these should be avoided.” She also explains, “Some cheeses such as feta and [certain] goat cheeses are higher in carbohydrates than others, which can be difficult to incorporate into your eating plan.” On the opposite side of that, certain cheeses like triple crèmes certainly hit the fat mark, but sometimes have an inadequate protein hit to be appropriate for keto.
Ideal cheeses for keto are ones that have a higher fat content than protein, with less than 10% of its total calories coming from carbohydrates.
Nanavati notes, “Generally speaking, harder cheeses like Cheddar and parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs.” Additionally, “full-flavored cheeses like Cheddar, Swiss, and blue cheeses provide an interesting flavor while still fitting into the ketogenic eating pattern,” she says. “These high-fat, full-flavored cheeses can help add taste and texture to many dishes without increasing carbohydrate content significantly.
Here are a few examples of keto-friendly cheeses:
- Parmigiano Reggiano: With zero grams of carbs, Parmigiano Reggiano has both the protein and fat to be keto-friendly, with the added microbial bonus of being made with raw milk.
- Blue Cheese: One ounce of Gorgonzola, for example, has approximately 100 calories, with 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates. That ratio of fat to protein makes it especially ideal for keto.
- Cheddar: One ounce of Cheddar has approximately 114 calories from about 9 grams of fat and 7 grams of protein. Carbs in Cheddar typically clock in at less than 1 gram.
- Gruyère: Like cheddar, Gruyère has a big impact from fat and protein, with 9 and 8 grams, respectively.
Delicious Keto Cream Cheese Recipes
Cream cheese is not only low in carbs and has nutritional benefits but is also incredibly versatile, making it a perfect ingredient for creating a variety of delicious and healthy dishes. Whether you’re in the mood for something savory or sweet, cream cheese can add a rich, creamy texture that enhances the flavor of your meals. Here are some healthy cream cheese recipes to inspire your next cooking adventure:
- Cream Cheese Dip: This simple and tasty dip is perfect for pairing with fresh veggies or low-carb crackers. Mix the keto-friendly cheese with your favorite herbs and spices for a quick and satisfying snack. You can also use it as a delicious spread for sandwiches!
- Lemon No-Bake Cheesecake: Enjoy a refreshing and zesty dessert without baking. Combine cream cheese with lemon juice and zest for a light, tangy keto cheesecake perfect for any occasion.
- Carrot Mash With Ginger and Garlic: Savor the flavors of a creamy carrot mash infused with ginger and garlic, and blended with cream cheese for a smooth, rich texture.
- Broccoli Cheese Soup: Blend low carb cheese into a mixture of broccoli and cheddar to create a creamy, delicious broth.
- Loaded Cauliflower Bake: This dish combines cauliflower, cream cheese, and cheddar for a hearty, satisfying bake. Top with crispy bacon and green onions for added flavor.
- Keto Chocolate Mousse: Enjoy a rich, creamy keto chocolate mousse made with cream cheese for an ultra-smooth texture.
Cream Cheese Substitutes
Sometimes, you might need a substitute for cream cheese in your recipes, whether due to dietary restrictions or simply running out. Here are some great alternatives that can fit into your low carb or keto lifestyle:
- Greek yogurt: Greek yogurt is a fantastic substitute for cream cheese. It has a tangy flavor and creamy texture, making it perfect for dips and spreads. Opt for full-fat Greek yogurt to keep it keto-friendly.
- Mascarpone cheese: Mascarpone is a rich, creamy Italian cheese that works well as a cream cheese substitute. It’s higher in fat and lower in carbs, making it an excellent choice for keto recipes.
- Ricotta cheese: Ricotta cheese offers a mild flavor and slightly grainy texture, suitable for both sweet and savory dishes. Choose full-fat ricotta to maintain the creamy consistency you get from cream cheese.
- Cottage cheese: Blended cottage cheese can be a good alternative, providing a similar texture to cream cheese. It’s lower in fat but still low in carbs, making it a suitable option for low carb diets.
- Neufchâtel cheese: Neufchâtel is a French cheese with a taste and texture similar similar to cream cheese but slightly lower fat content. It’s a great option for those looking to reduce fat intake without sacrificing flavor.
- Tofu cream cheese (dairy-free): For a dairy-free alternative, tofu cream cheese offers a similar texture and can be flavored to suit your taste.