Cream cheese, a soft cheese with a smooth consistency and mild taste, is a popular spread enjoyed on bread, crackers, and bagels. This article provides a comprehensive overview of cream cheese, including its nutritional information, health benefits, and potential downsides.
What is Cream Cheese?
Cream cheese is typically made from cream, although it can also be made from a combination of cream and milk. The process involves heat-treating the cream through pasteurization to eliminate potentially harmful microorganisms. Lactic acid bacteria are then introduced, giving the cheese a mildly acidic flavor. Fat droplets from the cream are broken down into smaller, uniform droplets, resulting in a smooth product. Additives like carob bean gum and carrageenan may be used to thicken the cheese, and a clotting enzyme, derived from either a plant or animal source, can be added to improve firmness.
In the United States, cream cheese must contain at least 33% fat and have less than 55% moisture by weight. However, some countries may have higher fat content requirements.
Nutritional Profile of Cream Cheese
The nutritional profile of cream cheese varies depending on the specific product and brand. In general, 1 ounce (28 grams) of regular cream cheese provides approximately:
- Calories: 99
- Protein: 2 grams
- Fat: 10 grams
- Carbs: 2 grams
- Fiber: 0 grams
- Vitamin A: 10% of the Daily Value (DV)
- Riboflavin (vitamin B2): 5% of the DV
Cream cheese is high in fat and contains a small amount of carbs and protein. It is a good source of vitamin A and riboflavin. Whipped cream cheese contains less fat and fewer calories per serving. A single serving of cream cheese is roughly 1 to 2 tablespoons. Popular brands like Philadelphia provide line markings on the package so you know exactly how much to consume per serving.
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The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. Foods related to cream cheese include regular plain cream cheese, regular flavored cream cheese, fat-free cream cheese, cheese spread, sour cream (regular and imitation), light cream cheese, and whipped cream.
Cream cheese, regular, plain contains 823 calories per 240 g serving. This serving contains 80 g of fat, 14 g of protein and 11 g of carbohydrate. The latter is 9 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Cream cheese, regular, plain contains 47 g of saturated fat and 242 mg of cholesterol per serving. 240 g of Cream cheese, regular, plain contains 657.60 mcg vitamin A, 0.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.00 mg of iron, 232.80 mg of calcium, 300 mg of potassium. Cream cheese, regular, plain belong to 'Cream cheese, sour cream, whipped cream' food category.
Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Nutritional value of a cooked product is provided for the given weight of cooked food.
Potential Health Benefits of Cream Cheese
While cream cheese may not be considered a health food, it does offer some potential health benefits:
Good Source of Vitamin A
Cream cheese contains a significant amount of vitamin A, with just 1 ounce (28 grams) providing 10% of the DV. Vitamin A is a fat-soluble vitamin that is essential for vision, immune system function, and the maintenance of healthy tissues, such as skin, lungs, and intestines. Dairy is a good source of vitamin A, and including fat in a meal with vitamin A will help its absorption. Vitamin A is an essential micronutrient that plays a vital role in several bodily processes, including vision, immune response, cell differentiation and proliferation, intercellular communication, and reproduction. You must obtain vitamin A from your diet or supplements as your body cannot produce it.
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Supplies Antioxidants
Cream cheese contains small amounts of carotenoid antioxidants, including lutein and zeaxanthin, which are especially important for eye health. These antioxidants help defend the body against unstable molecules called free radicals, which can cause cellular damage when levels become too high.
May Have Probiotic Effects
Cream cheese is made using a starter culture from lactic acid bacteria. Some of these bacteria strains are probiotics, which are beneficial bacteria that offer health benefits. For example, some Lactobacillus species support the immune system by reducing inflammatory response, while other species stimulate the immune system when exposed to infection.
In an 8-week study, mice that ate Lactococcus chungangensis cream cheese showed increased levels of beneficial short-chain fatty acids and an improved bacteria profile in their stools. Short-chain fatty acids are the main energy source for colon cells and may also reduce inflammation in the body, which may benefit people with certain inflammatory disorders. However, more human studies are needed to confirm these effects.
To obtain probiotic benefits from cream cheese, look for products with a “live and active cultures” label, indicating the presence of living probiotics.
Low in Lactose
Cream cheese contains less than 2 grams of lactose per ounce (28 grams), making it potentially suitable for people with lactose intolerance. Lactose is a type of sugar found in dairy products, and many people with lactose intolerance can tolerate small amounts of it without experiencing symptoms like bloating, gas, and diarrhea.
Read also: Weight Loss with Low-FODMAP
Potential Downsides of Cream Cheese
Despite its potential health benefits, cream cheese also has some drawbacks:
Low in Protein
Cream cheese is low in protein, with a typical 1-ounce (28-gram) portion providing less than 2 grams. This is significantly less than many other forms of soft cheese, including brie and goat cheese. Protein is essential for maintaining muscle mass and strength and helps promote feelings of fullness after meals. Therefore, it is important to consume other protein-rich foods in your diet, such as meat, fish, eggs, beans, lentils, and other dairy products.
Short Shelf-Life
Cream cheese has a relatively short shelf-life. Factors like processing, packaging, and storage affect how long it stays fresh. Although pasteurization kills dangerous microorganisms, its high water content still poses a risk of microbial contamination. In general, cream cheese should be eaten within 2 weeks of opening and kept in the fridge. To reduce microbial growth, spread it with a clean knife and always reseal the packaging. Cream cheese should be finished by the expiration date and discarded if you notice an unusual smell or mold.
High in Saturated Fat
Most of the fat in cream cheese is saturated fat. There are 5 grams of total fat in a single serving of cream cheese and 5 grams are saturated fat. Saturated fat is associated with an increased risk of heart disease. For many, a bagel is not complete without a schmear of cream cheese. But here’s the thing-it’s pretty high in calories and saturated fat. That doesn’t mean you can’t have it; it just means you should watch your portions if you’re trying to manage your weight. Just 2 tablespoons of cream cheese (a typical bagel serving) gets almost 90% of its calories from fat and gives you almost a third of the saturated fat you should have in a whole day.
How to Incorporate Cream Cheese into a Healthy Diet
Cream cheese can be part of a healthy diet when consumed in moderation. Here are some tips for incorporating cream cheese into your diet:
- Watch your portions: Use 1 to 2 tablespoons (about the size of your thumb) to add flavor instead of spreading it on without measuring it.
- Choose low-fat varieties: If you choose low-fat cream cheese, you can save even more saturated fat.
- Get creative: If you love cream cheese, you can get creative to keep it in your healthy diet. You may be able to find Greek cream cheese at your local grocer.
- Consider alternatives: Neufchâtel cheese has about 30% fewer calories and total fat compared to regular cream cheese, while being slightly higher in protein. Cottage cheese is significantly lower in calories and fat while being higher in protein than cream cheese.
Cream Cheese and Specific Diets
Here's how cream cheese fits into some popular diets:
- Keto: Cream cheese is ideal for keto diets due to its high fat content and very low carb count (less than 5g net carbs per serving).
- Paleo: Cream cheese isn’t compatible with strict Paleo diets since dairy products are excluded from this approach to eating.
- Mediterranean: Cream cheese can be included in a Mediterranean diet as an occasional cheese, but portions should be kept modest to align with the diet’s principles.
- Vegan: Vegans should avoid cream cheese since it’s made from animal-derived dairy products.
Cream Cheese Varieties and Uses
There are several varieties of cream cheese available, including low-fat, flavored, and whipped. There is also a similar cheese product called Neufchatel cheese which provides one-third to one-half less fat than the traditional variety. Neufchatel cheese is made from milk while traditional cream cheese is made from milk and cream.
Cream cheese is extremely versatile. Its creamy texture makes it a popular ingredient in both sweet and savory dishes. While mainly used as a spread on bagels, crackers, and toast, it’s also added to fillings for sandwiches or baked potatoes, as well as creamy sauces. It can even be paired with smoked salmon as a scrumptious snack or starter. What’s more, it’s popular for cheesecakes and other desserts like brownies and cookies.
Storage and Handling
Cream cheese should remain tightly sealed and refrigerated. You can freeze cream cheese to use in recipes, but the texture will change. When cream cheese is cold it can be hard to work with in recipes. The best way to soften it is to leave it on the counter for a short period of time.
Allergies and Intolerances
People with a dairy or milk allergy should avoid cream cheese as it contains cow's milk. According to the American Academy of Allergy, Asthma, and Immunology symptoms of milk allergy can range from mild to severe and may include wheezing, vomiting, hives, and digestive problems. Additionally, people who are lactose intolerant may want to avoid cream cheese.
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