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Is Cream Keto-Friendly?

Cream on a kitchen counter

Are you curious about whether cream is keto-friendly? The answer is a delightful yes! Cream, with its lusciously rich texture and slightly sweet taste, fits comfortably in a ketogenic diet.

However, as with all things, it's important to enjoy it in moderation.

In this article, we'll dive deep into the carb content of cream, guide you on how to incorporate it into your keto lifestyle, and highlight the nutritional benefits this dairy delight offers.

Whether you're a keto veteran or a newbie, this comprehensive breakdown will help you make informed decisions about including cream in your diet.

Let's explore!


  • Yes, cream is keto-friendly, with its low-carb content fitting well into the ketogenic diet.
  • Cream offers nutritional benefits, including minerals like calcium, potassium, and magnesium, and essential vitamins like B-6 and retinol.
  • Scroll further to discover creative ways of incorporating cream into your keto diet and the keto-compatible alternatives.

Is Cream Keto-Friendly?

Cream is indeed compatible with the ketogenic diet. With a composition of 3.8 grams of net carbohydrates per 100 grams, it qualifies as a low-carb food, which aligns with the main principle of the keto diet: minimizing carbohydrate intake.

The ketogenic diet, as a low-carb, high-fat eating plan, allows for foods that have a low carbohydrate content, and cream falls right into this category. The 3.8g net carbs found in cream per 100g serving size align with the requirements of a typical keto diet, which usually limits daily net carb intake to approximately 20-50 grams.

While serving sizes may vary depending on individual consumption patterns and recipe requirements, a typical serving of cream is generally within the 100g range. Therefore, including cream in one's meal plan would represent only a small fraction of the daily net carb limit for a keto dieter, making it a suitable addition.

Can You Have Cream on a Strict Keto Diet?

Yes, cream can be included in a strict ketogenic diet. The strict version of the keto diet typically involves consuming less than 20g of net carbs per day, and cream, comprising 3.8g of net carbs per 100g serving, can fit into this limit comfortably.

Some people opt for a slightly looser version of the keto diet, which allows for a daily net carb intake of 30-50g. For those following this approach, cream can be included even more easily, again taking into account its low net carb content.

While these figures provide a general guideline, incorporating cream into your meal plan depends on your daily carb limit and other foods you consume throughout the day. Therefore, tracking your carb intake is an effective way to ensure you are staying within your daily limit. Tools and apps are available to assist with this, offering an easy way to log food consumption and monitor net carbs.

Carbs In Cream

Cream contains 3.8 grams of net carbs per 100 grams, which classifies it as a low-carb food. Regarding its glycemic index, foods with a low glycemic index are those that cause a slower, lower increase in blood sugar levels. While the glycemic index of cream is not officially defined, its low carbohydrate content suggests it would likely have a low glycemic index. This is because foods with lower carb content typically result in a less dramatic spike in blood sugar, characteristic of low glycemic index foods.

Cream Nutrition Facts

For a 100g serving, Cream is packed with nutrition. It provides energy (340kcal), macro-nutrients like protein (2g), fat (36g), and carbohydrates (3.3g). Among these, its high fat content is unique, contributing to its creamy texture and rich taste.
On the micronutrient front, Cream contains important vitamins and minerals. Notably, there's Vitamin A (685IU), essential for eye health, and Calcium (105mg), crucial for bone strength. Other significant micronutrients include Vitamin D (1.8µg) for immunity, Potassium (107mg) for heart health and Phosphorus (86mg) to aid metabolism.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference3.8g
Total fats35.56g
Sodium, Na20.61mg
Potassium, K96.94mg
Magnesium, Mg5.97mg
Calcium, Ca61.21mg
Vitamin B-60.03mg
Iodine, I19.38ug
Phosphorus, P57.03mg
Zinc, Zn0.22mg
Fatty acids, total saturated20.45g
Fatty acids, total monounsaturated7.34g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Cream' was not found in FoodData Central, so nutritional data for 'Cream, heavy' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Cream on a Keto Diet

Cream, aside from its low carbohydrate content, holds several other health benefits. It contains minerals such as calcium, potassium, and magnesium, which have roles in bone health, blood pressure regulation, and muscle function, respectively. Moreover, it provides essential vitamins like vitamin B-6 and retinol, contributing to functions like energy metabolism and vision health.

Incorporating Cream into Your Keto Meal Plan

  1. Cream adds a rich touch to various keto dishes: With its creamy texture and slightly sweet flavor, cream can be a delightful addition to your morning coffee, a thickener for soups and sauces, or a base for homemade keto-friendly ice cream.
  2. Recipe ideas: Cream can be used in numerous keto recipes. Try using cream in a cauliflower and blue cheese soup for a hearty lunch, or mix it into a mushroom and spinach frittata for breakfast. For those with a sweet tooth, swirl some cream into a dark chocolate mousse for a decadent dessert.
  3. Portion control is key: Despite the keto-friendliness of cream, it's important to keep an eye on portions. Although it's low in carbs, cream is relatively high in calories, and overconsumption can contribute to calorie surplus, which is not conducive to health.

Keto-Compatible Alternatives for Cream

  1. Almond Milk: This is a popular plant-based alternative to cream that's compatible with the keto diet. It's low in carbs and can be used in a variety of recipes. For instance, you can use unsweetened almond milk to lighten your keto coffee or as a base for a keto-friendly smoothie. However, it's slightly less creamy than dairy cream.
  2. Coconut Cream: This is a great dairy-free, keto-friendly alternative to cream. It's rich in healthy fats and has a creamy texture similar to dairy cream. You can use coconut cream in curries or soups, or whip it up for a dairy-free whipped cream. It's slightly higher in carbs than dairy cream, but the difference is negligible.
  3. Greek Yogurt: Full-fat Greek yogurt can serve as a keto-friendly alternative to cream in some recipes. It's creamy and tangy, making it a great addition to sauces or dips. Nutritionally, Greek yogurt is higher in protein than cream but contains a bit more carbs.
  4. Cashew Cream: Made from soaked cashews and water, this cream alternative is thicker and creamier than almond milk. It works well in a variety of recipes, including soups, sauces, and desserts. However, it's higher in carbs than cream, so portion control is key.

Concluding Thoughts on Cream and Keto

Cream, with its low carb content, fits comfortably within the parameters of a ketogenic diet. Even within the stricter limit of 20g net carbs per day, cream can be enjoyed without disrupting nutritional ketosis. This dairy product is not only keto-friendly but also brings a richness to a variety of dishes and can be used in numerous recipes. Cream offers nutritional benefits, including an impressive profile of minerals like calcium, potassium, and magnesium, along with vitamins B-6 and retinol.

While consuming cream on a keto diet, remember to monitor portion sizes and count carbs, which can be effectively done using various tools and apps. Despite cream's compatibility with a keto diet, there are several alternatives available, such as almond milk, coconut cream, Greek yogurt, and cashew cream, so feel free to experiment and diversify your meal plan.

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.

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Frequently Asked Questions

Yes, cream, with its low-carb content, fits well into a ketogenic diet.

Cream offers an impressive profile of minerals like calcium, potassium, and magnesium, along with vitamins B-6 and retinol.

Cream can be used in numerous ways, from enriching your morning coffee to acting as a base for homemade keto-friendly ice cream. You can also use it as a thickener for soups and sauces.