The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has become incredibly popular for weight loss and health in recent years. It involves restricting carb intake to achieve a metabolic state called ketosis, where the body begins burning fat for fuel instead of carbs. Many people find that sticking to keto requires cutting out a lot of common foods they previously enjoyed, like bread, pasta, rice, and sugary treats. This leads to the question – is cream cheese keto-friendly or not?
What is Cream Cheese?
Cream cheese is a soft, mild-tasting fresh cheese made from milk and cream. It has a smooth, creamy texture and is commonly used as a spread for bagels and toast or an ingredient in dips, cheesecakes, frosting, and more. Traditional full-fat cream cheese is made mostly from milkfat, giving it a high fat content. It also contains a small amount of carbs – mostly from milk sugars (lactose). An average 1-ounce serving of regular full-fat cream cheese contains ([1]):
- Calories: 100
- Fat: 10g
- Protein: 2g
- Carbs: Less than 1g
The small amount of carbs and high fat content of cream cheese make it a perfectly acceptable food for the ketogenic diet.
How Much Cream Cheese Can You Eat on Keto?
One of the great things about cream cheese is that it can be incorporated into the keto diet without needing to be limited or portion controlled. A 1-ounce serving of cream cheese only contains 0.4 grams of carbs. Even having 2-3 ounces per day should keep you safely in ketosis. Higher carb versions, like fat-free or whipped, may need more moderation.
Some ways you can add cream cheese to a keto diet include:
- Spread on low-carb crackers or celery as an easy snack
- Swirl into cooked vegetables like spinach as a sauce
- Mix with herbs and spices to make a vegetable dip
- Use as a filling in keto-friendly desserts
- Add to smoothies for extra fat and creaminess
- Spread on pork rinds or pieces of chicken as an appetizer
The options are virtually endless. As long as you account for the small amount of carbs, feel free to incorporate cream cheese into recipes and meals in whatever way fits your taste preferences and keto macros.
Nutrition Facts of Cream Cheese
Here is the nutrition breakdown for a 1-ounce serving of regular, full-fat cream cheese ([1]):
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Fat | 10g |
| Saturated Fat | 6g |
| Trans Fat | 0.1g |
| Cholesterol | 30mg |
| Sodium | 90mg |
| Carbohydrates | 0.4g |
| Fiber | 0g |
| Sugar | 0.4g |
| Protein | 2g |
As you can see, cream cheese is low in carbs, moderate in fat and protein. The small amount of carbs comes mostly from lactose, the naturally occurring sugar in dairy. This makes it easy to fit into a keto macronutrient ratio.
Best Options for Keto Diet
When buying cream cheese for keto, stick to the full-fat, regular varieties. Some specific brands and options that are diet-approved include:
- Philadelphia regular cream cheese
- Kraft regular cream cheese
- Organic Valley cream cheese
- Trader Joe’s cream cheese
- Plain full-fat Greek cream cheese
- Whipping cream cheese
Avoid fat-free or low-fat cream cheese, as these often have more carbs or added sugars. Flavored cream cheeses may also be higher in carbs depending on what ingredients are added. Read labels and aim for 1 gram of carbs or less per serving.
Tips for Adding to Keto Diet
Here are some tips for including cream cheese in your ketogenic eating plan:
- Measure portions to keep track of carb counts. Consider weighing or measuring 1-2 oz servings.
- Be mindful of any extra ingredients mixed with cream cheese, like fruits, sugars, or high-carb flavorings.
- Buy in bulk and portion out 1-2 oz servings to grab for snacks or recipes.
- Mix with healthy fats like olive oil, avocado, or coconut butter to thin out if needed.
- Combine with herbs, spices, lemon, or garlic for flavor variations.
- Read labels and aim for 1g net carbs or less per serving.
Potential Downsides
Although cream cheese can fit into a keto diet, there are a couple potential downsides to keep in mind:
- Easy to overeat: Cream cheese is dense, smooth, and easy to keep eating. Be cautious of portions.
- Contains lactose: May need to limit intake for lactose sensitivity. Look for lactose-free brands.
- High in calories: Pair with non-starchy veggies for balance. Avoid eating spoonfuls plain.
- Low in nutrients: Doesn’t offer much beyond fat and calories. Get vitamins/minerals from other foods.
Healthy Substitutes
For those looking to limit dairy, here are some alternatives to sub in for cream cheese:
- Ricotta cheese
- Mascarpone
- Pureed cottage cheese
- Greek yogurt cream cheese
- Almond cream cheese
- Coconut cream cheese
- Cashew cream cheese
Just watch carb counts, as dairy-free substitutions often have more carbs than regular cream cheese. You can also make “cream cheese” from raw nuts or seeds like cashews, macadamia nuts, or sunflower seeds blended with water, lemon, and seasoning.
The Bottom Line
Cream cheese can be included as part of a healthy ketogenic diet when consumed in moderation. Stick to 1-2 oz full-fat servings at a time. Avoid versions labeled as low-fat or fat-free as they likely contain more carbs or added sugars. Cream cheese makes a great high-fat snack or addition to keto recipes. Just account for the small amount of carbs and be mindful of your total calorie intake.