Fat free cream cheese: Is it good for you? 

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By Molly

Fat free cream cheese, also known as American Neufchâtel cheese, has around one-third the amount of fat as regular cream cheese. By using lower-fat dairy in place of dairy with higher fat content, cheesemakers can produce cream cheese that is less fattening. Otherwise, both the regular and low-fat variants are typically made similarly. Otherwise, the standard and low-fat variants are typically made similarly. Although low-fat versions can usually be used in place of regular cream cheese, some recipes are affected by the decreased fat level of low-fat variations.

Ingredients of fat free cream cheese 

Although it doesn’t work in every recipe, fat free cheese is a suitable option in some cases. It is created with skim milk and has a less creamy texture than regular or low-fat varieties. Additionally, it has a stiff, glossy feel. It doesn’t spread properly on a bagel, and the difference can easily be tasted. Neufchatel cheese, which has less than half the fat of conventional cream cheese, is almost identical. Less fatty cream cheese is best used in chilled dips, dressings, desserts, and other recipes combined with other components. It can also function nicely in baked foods. One ounce of fat-free cream cheese includes: 

  • 15 calories, 
  • 0g fat, 
  • 0g sat fat, 
  • 0g mono fat, 
  • 2.5g protein, 
  • 1g carbs, 
  • 100mg salt, and 
  • 3mg cholesterol.

Difference between fat free cream cheese and standard cream cheese 

Unlike conventional cream cheese, low-fat cream cheese has around 40% fewer calories and about half as much fat. You can enjoy cream cheese without consuming excessive fat and calories by choosing this healthier option. You generally won’t taste a difference if you use low-fat cream cheese instead of regular cream cheese while spreading cream cheese on a bagel, stirring cream cheese into your favorite sauce, or adding cream cheese to a salmon sandwich.

1. Calories

One ounce of regular cream cheese contains a whopping 100 calories. Less than 60 calories are included in the same amount of low fat cream cheese. Traditional cream cheese has over 90% calories from fat. This is a relatively higher percentage than the low-fat version. Less than 70% of the calories in low-fat cream cheese come from fat.

2. Fat content

A 1-ounce serving of regular cream cheese contains roughly 10 grams of total fat, making it a high-fat food. Less than 4.5 grams of fat are present in the same amount of fat free cream cheese. Cream cheese contains primarily saturated fat. Because it raises low-density lipoprotein, a form of cholesterol that clogs arteries, this unhealthy fat is terrible for your heart. According to the Dietary Guidelines for Americans 2010, you should limit your saturated fat intake to no more than 10% of your total calories. Each gram of fat contains nine calories. You can consume up to 22 grams of saturated fat daily on a 2,000-calorie diet. Low-fat cream cheese has 2.5 grams, whereas regular cream cheese has 5.5 grams.

3. Proteins 

Compared to low-fat cream cheese, regular cream cheese has less protein. Traditional cream cheese contains 1.5 grams of protein per ounce. Each 1-ounce serving of low-fat cream cheese has an additional gram of protein, for a total of 2.5 grams. To grow muscle mass, repair tissues, and serve as a fallback energy source when carbohydrates and fat are not available, you need a particular quantity of protein in your diet each day. You should consume between 10 and 35 percent of your calories as protein. A 1,800-calorie diet requires 45 to 157 grams of protein because protein has four calories per gram.

4. Calcium

Regular cream cheese has less calcium than low-fat cream cheese. One ounce of calcium in traditional cream cheese is under 30 milligrams. Approximately 45 milligrams are present in the same amount of low-fat cream cheese. A regular meal of 1,000 mg of calcium is necessary for strong bones. A 1-ounce portion of low-fat cream cheese replaces traditional cream cheese and provides roughly 5% of your daily needs.

Is fat free cream cheese healthy for you?

Here are the facts if you’re wondering whether low-fat cream cheese is a better option than regular cream cheese. The American Heart Association indicated in a 2017 report that a decrease in total fat is not advised to reduce the risk of CVD. In other words, substituting saturated fat calories with those from plant-based sources like avocado or almonds may be more advantageous than merely using lower-fat cream cheese. If you prefer cream cheese, combining a lower fat variety with other foods high in plant fats is one way to achieve that. For instance, you might use reduced-fat cream cheese in a dip that contains guacamole and other ingredients or in a dip with chopped walnuts.

How to incorporate fat free cream cheese into your diet? 

The healthiest approach to include cream cheese  is to mix it with whole, nutrient-rich foods like vegetables, fruits, whole grains, nuts, seeds, and legumes. Breakfast time involves spreading it on whole grain bread and topping it with veggies like sliced tomato, cucumber, red onion, spinach, and bagel spice. Season basic cream cheese with a bit of maple syrup, cinnamon, and freshly grated ginger as a fruit dip. Stir in flavorful ingredients like garlic and herbs, then serve with crunchy fresh vegetables like carrots, cucumber, and red bell pepper slices. Seasonings and nutritional yeast should be added before shaping the mixture into balls and rolling them in chopped nuts or seeds, such as sesame or chia, to serve with whole grain crackers.

Types of cream cheese 

a vegan cream cheese

Choosing cream cheese made from nuts, like Kite Hill Plain Almond Milk Cream Cheese Style Spread, is another easy method to swap saturated for unsaturated fat. Mainly composed of almonds, a 2-tablespoon serving has 70 calories, 2 grams of protein, 6 grams of fat, 2 grams of carbs, and 1 gram of fiber. 

Full fat cream cheese

A full-fat dairy product has not had any of the fat removed, such as regular cream cheese. Cardiovascular hazards with dairy fat intake, especially full-fat dairy. The researchers did discover that substituting polyunsaturated fat  or superior carbs from whole grains for dairy fat did reduce the risk of CVD by 24% and 28%, respectively. According to this, full-fat cream cheese may not necessarily increase the risk of heart disease, but it’s still not the best choice because other foods may protect heart health more effectively.

Fat free cream cheese

Lower-fat cream cheese varieties are commonly accessible. It has about 72 calories. Pasteurized milk, cream, and salt are the main components of commercial Neufchâtel, along with other gums and cheese culture.



Fat free cream cheese is a better option. Although it is not the healthiest option, some individuals prefer regular cream cheese made from dairy. If that describes you, incorporate complete plant fats like those found in avocado, olives, and almonds into your diet and your cream cheese. To achieve balance, combine it with naturally nutrient-rich, unprocessed foods.