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Is Cream Cheese Keto-Friendly?

Cream Cheese on a kitchen counter

If you're considering embarking on a Ketogenic diet, you may have asked yourself, "Is cream cheese keto?", well, lucky for us, it is! But there are some things to be careful about when you eat cream cheese on keto.

In this article, we'll explore the carb content of Cream Cheese and how it can be enjoyed on keto. From net carbs to delicious keto recipes and even alternatives to Cream Cheese, we've got it all covered for you.

So, if you're a keto enthusiast looking for more details about Cream Cheese, you're in the right place!


  • Yes, Cream Cheese is keto-friendly with low net carbs.
  • Cream Cheese is not only delicious but also provides beneficial fats, proteins, and essential nutrients like phosphorus and Vitamin B-6.
  • Discover creative ways to incorporate Cream Cheese into your keto diet for greater dietary variety.

Is Cream Cheese Keto-Friendly?

Yes, cream cheese is Keto friendly and can be included on any low-carb diet plan. Whether you're using cream cheese to make our famous keto cheese ball. The nutritional data confirms this, showing that Cream Cheese contains just 4.56g of net carbs per 100g.

When factoring in consumption habits, it's useful to note that the typical serving size of Cream Cheese is approximately 100g. Given that one serving yields 4.56g net carbs, it's evident that Cream Cheese can be safely incorporated into a keto meal without significantly impacting carb limits.

Can You Have Cream Cheese on a Strict Keto Diet?

Yes, Cream Cheese can fit into even a strict ketogenic diet. A strict ketogenic diet typically involves eating less than 20g of net carbs per day. Given the nutritional profile of Cream Cheese, which contains just 4.56g of net carbs per 100g serving, it can be included without exceeding the strict daily carb limit.

Moreover, there are different approaches to a low-carb or ketogenic diet. Some individuals choose to limit their daily carb intake to between 30-50g of net carbs per day, which offers a bit more flexibility. Given this range, Cream Cheese can comfortably fit into both standard and slightly more relaxed keto and low-carb diets.

Carbs And Net Carbs In Cream Cheese

There are 0.6 grams of total carbs per tablespoon of cream cheese. The net carbs are the same since cream cheese does not contain any fiber.

Per tablespoon cream cheese contains:

  • 49 calories
  • 5 grams fat
  • 2.8 grams of saturated fat
  • 0.6 grams of carbs
  • and 0.9 grams of protein.

Cream Cheese Nutrition Facts

Cream Cheese, well-known for its smooth, creamy texture and mild tangy taste, packs a unique nutritional composition in every 100g portion. Let's delve into the comprehensive nutritional profile.

  • Firstly, addressing the macronutrients, Cream Cheese provides about 342 calories. It consists of 4.1g of protein, a crucial building block for human body tissues. It has a high fat content of approximately 34.2g, which includes both saturated and unsaturated fats. Saturated fats come around 21.4g, while unsaturated fats are about 7g. Carbohydrate content is relatively low, standing at 4.1g. Notably, Cream Cheese contains 0g of dietary fiber.
  • Turning to the micronutrients in Cream Cheese, this dairy product is rich in vitamin A, providing about 977IU. This vitamin is vital for maintaining healthy vision and supporting the immune system. It also contains a small amount of vitamin B-12, about 0.2µg, which is essential for brain function and creating new blood cells.
    The mineral content in Cream Cheese is noteworthy as well. It provides approximately 98mg of calcium, a mineral that supports bone health, and about 93mg of phosphorus, which works hand in hand with calcium to strengthen bones and teeth. Additionally, it supplies around 0.1mg of zinc, necessary for the immune system and metabolism function.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference4.56g
Total fats33.49g
Sodium, Na367.8mg
Potassium, K124.8mg
Magnesium, Mg8.91mg
Calcium, Ca97.11mg
Vitamin B-60.04mg
Iodine, I34.93ug
Phosphorus, P107.7mg
Zinc, Zn0.59mg
Fatty acids, total saturated19.73g
Fatty acids, total monounsaturated6.92g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Cream Cheese on a Keto Diet

Cream Cheese offers several beneficial nutrients. It is a good source of total fats, making it energy-dense, and it also provides a decent amount of protein per 100g. Aside from these, Cream Cheese is rich in various minerals and vitamins including phosphorus, sodium, and Vitamin B-6, contributing to a balanced nutrient intake.

Incorporating Cream Cheese into Your Keto Meal Plan

  1. Cream Cheese can easily be used as a delicious spread on keto-friendly bread or crackers. It can also be mixed into low-carb salads for added creaminess and flavor.
  2. Keto recipes with Cream Cheese are abundant. Consider trying out a creamy cauliflower mash with Cream Cheese or a keto friendly cheesecake. The richness of Cream Cheese adds depth to these dishes.
  3. One important consideration is the importance of portion control. Even though Cream Cheese is low in carbs, be mindful of the amount consumed. Monitoring portion sizes can help ensure daily carb limits are not exceeded.

Keto-Compatible Alternatives for Cream Cheese

  1. Greek yogurt is a lower-fat alternative to Cream Cheese that also fits well within a ketogenic diet. It's high in protein and can be used in recipes that call for Cream Cheese, such as keto dips or sauces.
  2. Another alternative is Mascarpone, an Italian cheese with a rich and creamy texture. It works well in both savory and sweet keto dishes, such as keto-friendly tiramisu or a topping for low-carb bread.
  3. Avocado is also a keto-friendly Cream Cheese substitute, especially for spreading on low-carb bread or in baking. It offers healthy fats, fiber, and a range of vitamins and minerals.

Plant-Based Substitutes For Cream Cheese (That Are Still Keto-Friendly)

There are tons of great plant-based options available for dairy products and most, if not all, of them are also keto friendly. We love Miyokos or KiteHill dairy-free cream cheese!

  • Coconut Cream Cheese: Made from coconut milk, this alternative is rich and creamy with a slight tropical flavor. It's perfect for spreading on keto bread or adding to recipes that need a dairy-free touch.
  • Almond Cream Cheese: Crafted from almond milk, this substitute offers a smooth texture and a slightly nutty taste. It's an excellent choice for those looking for a low-carb, plant-based option that pairs well with both sweet and savory dishes.
  • Cashew Cream Cheese: This version is made by blending soaked cashews until they reach a creamy consistency. It's incredibly versatile, with a mild and creamy flavor that works well in spreads, dips, and recipes requiring cream cheese.
  • Macadamia Nut Cream Cheese: Created from macadamia nuts, this substitute is rich, creamy, and has a buttery flavor. It's ideal for keto dieters seeking a luxurious, plant-based cream cheese alternative for their culinary creations.

These substitutes not only cater to a keto lifestyle but also offer a delightful variety of flavors and textures to enrich your meals, all while keeping your diet plant-based and dairy-free.

Concluding Thoughts on Cream Cheese and Keto

Cream Cheese is an excellent addition to a ketogenic diet, thanks to its low net carb content of 4.56g per 100g. It can fit well within the daily carb limit of a strict keto diet, which restricts carb intake to less than 20g per day.

The nutritional benefits of Cream Cheese are also worth noting. Alongside its low carb content, it provides beneficial fats and proteins, as well as minerals and vitamins like phosphorus and Vitamin B-6. However, it's also important to be mindful of its sodium and saturated fats content for a balanced diet.

There's plenty of room for creativity when incorporating Cream Cheese into your keto meal plan. From using it as a spread to including it in a variety of keto-friendly recipes, Cream Cheese offers versatility in a keto diet.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Cream Cheese is keto-friendly due to its low net carb content.

You can use Cream Cheese in a variety of keto recipes such as a spread on low-carb bread, mixed into low-carb salads, or as part of a keto-friendly cheesecake.