Cream cheese is a popular soft, creamy cheese with a tangy flavor. It’s made from milk and cream and contains about 30-40% milk fat. Cream cheese is versatile and can be used in many recipes like dips, spreads, frostings, pastries, etc. Philadelphia is one of the most well-known brands of cream cheese. But before adding cream cheese to your favorite recipe, it’s important to understand its calorie and nutrient content, especially if you are watching your calorie intake. In this article, we will find out how many calories are in 2 tablespoons of regular Philadelphia cream cheese.
Understanding Cream Cheese Nutrition Facts
Let’s first look at the nutrition facts for Philadelphia regular cream cheese per 1 tablespoon (15g):
| Nutrition Facts | 1 tablespoon (15g) |
|---|---|
| Calories | 51 |
| Total Fat | 5g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 17mg |
| Sodium | 66mg |
| Total Carbohydrates | 1g |
| Dietary Fiber | 0g |
| Total Sugars | 1g |
| Protein | 2g |
As you can see, one tablespoon of Philadelphia cream cheese contains 51 calories. The calories mainly come from the fat content. Cream cheese gets its creamy, rich texture from the high amount of milk fat.
The other macronutrients in small amounts are carbohydrates (1g) and protein (2g). There are no fiber, sugars or trans fats.
It also contains 17mg cholesterol and 66mg sodium per tablespoon. The cholesterol comes from the milk/dairy fat.
Now that we know the calories per tablespoon, let’s calculate the calories in two tablespoons.
Calculating Calories in 2 Tablespoons
Since there are 51 calories per tablespoon,
* 2 tablespoons will contain:
* 51 calories x 2 = 102 calories
So the total calories in two tablespoons of Philadelphia regular cream cheese is 102 calories.
To recap, the key facts are:
* 1 tbsp of Philadelphia cream cheese has 51 calories
* 2 tbsps of Philadelphia cream cheese has 102 calories
This calorie value is for the regular Philadelphia cream cheese variety. Philadelphia also has other cream cheese options like reduced-fat, fat-free, and flavored that will have different calorie amounts.
Daily Calorie Needs
102 calories may seem low for some and high for others depending on your daily calorie needs and diet.
Here is a quick look at average daily calorie needs:
| Gender | Sedentary | Moderate Activity | Active |
|---|---|---|---|
| Women | 1,600-2,000 | 2,000-2,200 | 2,400 |
| Men | 2,000-2,600 | 2,600-3,000 | 3,000 |
As you can see, calorie needs can range from 1,600 to 3,000 calories depending on your gender, activity level, age and other factors.
Where do the 102 calories from 2 tbsp cream cheese fit into your daily calorie intake? Here is a quick analysis:
* For a sedentary woman needing 1,600 calories, it would account for 6% of her daily calories.
* For an active man needing 3,000 calories, it would only account for 3% of his daily intake.
So the calorie impact can vary significantly depending on your overall calorie needs and diet. For someone requiring a very low calorie diet, the 102 calories may seem high for just 2 tablespoons. For more active individuals with higher calorie needs, it’s a relatively low calorie addition that can fit easily into their diet.
Nutritional Benefits
While cream cheese is high in calories and fat compared to other cheeses, it still provides nutritional value in moderation as part of a balanced diet. Here are some of its benefits:
* Protein – 2 tbsp provides 4g protein that helps build and repair tissues.
* Calcium – Cream cheese contains about 28mg calcium per tbsp which helps strengthen bones and teeth.
* Vitamin A – The vitamin A in cream cheese acts as an antioxidant and helps with eye health.
* Probiotics – Philadelphia cream cheese is made with probiotic cultures that support digestive and immune health.
So in addition to its rich, creamy taste, cream cheese can add protein, important vitamins and minerals, and probiotics when consumed in moderation. Just be mindful of portion sizes to keep calories and saturated fat in check.
Tips for Adding Cream Cheese to Your Diet
Here are some tips for enjoying Philadelphia cream cheese as part of a healthy diet:
* Measure portions and stick to about 1-2 tbsp at a time.
* Choose reduced-fat or fat-free varieties to cut calories and saturated fat.
* Pair it with fruits and vegetables to add nutrition and fiber.
* Use it to replace higher calorie ingredients like sour cream, butter or mayo.
* Select whole grain crackers or fresh veggies for dipping.
* Spread thinly on bagels or toast instead of clumps.
* Combine it with Greek yogurt or cottage cheese for a protein boost.
* Add it sparingly to smoothies or oatmeal.
* Avoid deep frying or coating with cream cheese.
Should You Avoid Cream Cheese If Dieting?
Cream cheese can certainly be part of an overall healthy diet for weight management or weight loss. However, portion control is key, and you may need to limit higher calorie, higher fat foods like cream cheese if following a calorie-restricted diet for weight loss.
Some alternatives to consider if cutting back on cream cheese:
* Substitute half the cream cheese called for in recipes with reduced-fat varieties, Greek yogurt or cottage cheese.
* Use a light spread of cream cheese instead of a thick layer.
* Replace cream cheese as a spread/dip with hummus, guacamole, nut butters or ricotta cheese.
* Consider part-skim, low-moisture mozzarella if using for melted applications.
* Choose lower fat cheeses overall like part-skim mozzarella, feta, cottage cheese.
* Focus on getting protein from lean meats, poultry, fish, eggs, beans/legumes.
While you may need to practice moderation with higher calorie foods like cream cheese when dieting, you can still incorporate small amounts to satisfy cravings as part of a balanced calorie deficit diet for weight loss.
Low-Calorie Cream Cheese Alternatives
If you are looking for lower calorie options similar to cream cheese, here are some alternatives to consider:
* Fat-free cream cheese – Saves about 2.5g fat (22 calories) per tbsp compared to regular cream cheese.
* Low-fat cottage cheese – Has about 25 calories per tbsp. Provides more protein.
* Part-skim ricotta cheese – Roughly 25 calories per tbsp. Can be used in dips, spreads, baking.
* Plain Greek yogurt – Choose non-fat. About 9 calories per tbsp and adds protein.
* Neufchatel cheese – Has around 20 calories per tbsp. Softer like cream cheese.
* Light cream cheese spreads – Kraft makes a 1/3 less fat cream cheese spread.
* Laughing Cow cheese wedges – 35 calories per wedge and provide flavor.
So you have many options to create cream cheese-style spreads, fillings, dips and more using lower calorie cheeses and yogurts. This allows you to reduce calories without sacrificing texture and flavor.
High Protein Cream Cheese Alternatives
In addition to lower calorie options, you can also substitute regular cream cheese with higher protein alternatives:
* Part-skim ricotta cheese – 5g protein per 1/4 cup
* Fat-free cottage cheese – 12g protein per 1/2 cup
* Fat-free Greek yogurt – 12g protein per 1/2 cup
* Part-skim mozzarella – 8g protein per 1/4 cup
* Reduced-fat feta – 9g protein per 1/4 cup
* Neufchatel cheese – 7g protein per 2 tbsp
* Low-fat cream cheese – 4g protein per 2 tbsp
Choosing higher protein alternatives can help you increase nutrition and stay fuller for longer when replacing cream cheese. Always check labels as protein content can vary between brands.
Non-Dairy Cream Cheese Substitutes
For those avoiding dairy, there are several non-dairy foods that can be used in place of cream cheese:
* Tofutti Better Than Cream Cheese – Made from soy, this contains about 50 calories per 2 tbsp.
* Kite Hill Almond Milk Cream Cheese – Creates a rich texture using almonds, about 60 calories per 2 tbsp.
* WayFare Dairy-Free Cream Cheese – Made from a blend of oils like coconut and sunflower, 70 calories per 2 tbsp.
* Cashew cream cheese – Blend raw cashews with water, garlic, lemon juice, and salt. Around 130 calories per 2 tbsp.
* Coconut milk yogurt – Look for unsweetened plain varieties. About 45 calories per 2 tbsp.
* Hummus – Works well as a veggie dip. Chickpea-based, has about 50 calories per 2 tbsp.
There are more vegan cream cheese options than ever from both large brands and smaller niche companies. Check for them in the refrigerated sections of major grocery stores.
Making Your Own Lower Calorie Cream Cheese
Another option is to make your own lighter cream cheese at home. Here are some easy methods:
* Greek Yogurt Cream Cheese – Blend 1 cup Greek yogurt with 2 tbsp milk and 1 tsp lemon juice. Then strain through a cheesecloth to reach cream cheese consistency.
* Cottage Cheese Cream Cheese – Puree 1 cup cottage cheese with 2 tbsp milk and 1 tsp lemon juice in a blender or food processor until smooth.
* Fat-Free Cream Cheese – Combine 1 package fat-free cream cheese, 4 oz fat-free yogurt, and 1 packet unflavored gelatin. Whip with mixer. Chill before using.
* 2-Ingredient Cream Cheese – Blend together 1 cup part-skim ricotta cheese and 1⁄4 cup fat-free milk. Works great as a spread.
Making your own allows you to control the ingredients and calories. While the texture may differ slightly from traditional cream cheese, the flavor profile will be similar for use in sweet and savory recipes.
Low-Calorie Recipes with Cream Cheese
To enjoy cream cheese as part of a healthy diet, focus on low-calorie recipes like:
* Bagel Thins or Mini Bagels – Spread thinly on mini 100 calorie bagels instead of full size.
* Veggie Cream Cheese Dip – Mix in shredded carrots, bell peppers, herbs, garlic. Dip with fresh veggies.
* Strawberry Cream Cheese Stuffed French Toast – Add a thin layer of cream cheese between stuffed challah bread dipped in egg whites.
* Low-Fat Chicken Alfredo – Use 1 tbsp cream cheese in place of heavy cream for the sauce. Toss with zucchini noodles instead of pasta.
* Creamy Tomato Soup – Swirl a tablespoon of cream cheese into the pureed low sodium soup instead of heavy cream.
* Light Cheesecake – Make a lower calorie cheesecake using fat-free cream cheese, low-fat yogurt, and low-calorie sweeteners.
There are so many possibilities for incorporating small amounts of cream cheese into healthy recipes by modifying traditional higher calorie options.
Is Cream Cheese Good for You?
Cream cheese can be part of a healthy diet when consumed in moderation, but is it actually good for you? Here is a summary of the pros and cons:
Pros:
* Provides calcium for bone health
* Contains vitamin A, B12, riboflavin
* Offer probiotics for digestive health
* Provides protein for satiety
* Adds richness and flavor
* Can be used as a healthy fat source when unprocessed
Cons:
* High in calories and fat
* Contains saturated fat
* Low in nutrients compared to other cheeses
* Often highly processed
* Provides little fiber or antioxidants
* Some varieties contain additives
Overall, cream cheese is fine in small amounts as part of an otherwise nutrient-rich diet. But it is high in calories and should not be a dietary staple. Prioritize healthier cheeses like parmesan, swiss, goat cheese, feta and mozzarella. Always go for minimally processed, full-fat dairy products over low-fat alternatives with more additives.
Conclusion
To summarize, 2 tablespoons of regular Philadelphia cream cheese contains about 102 calories. The calories come mainly from fat. So be mindful of portion sizes, especially if you are closely managing your calorie intake or following a weight loss diet.
While higher in calories, cream cheese can provide some nutritional benefits in moderation from its protein, calcium and probiotics. Just focus on controlling portions and balancing it out with plenty of lower calorie, nutrient-dense foods in your diet. Additionally, reduced fat, low-fat or fat-free versions can save you calories compared to regular cream cheese.
So savor the creamy texture and tangy flavor of cream cheese from time to time without going overboard on portion sizes. Use some of the tips in this article to keep calories in check and enjoy cream cheese as part of a balanced, healthy diet.