The keto diet has become one of the most popular diets for weight loss in recent years. This very low-carb, high-fat diet puts your body into a state of ketosis, which promotes fat burning. As with any restrictive diet, there are lots of questions about what foods are keto-approved. One food that often comes up is cream cheese. Philadelphia cream cheese is a popular brand of cream cheese. But is it keto-friendly? Let’s take a look at what keto is, the nutrition facts for Philadelphia cream cheese, and how it fits into a ketogenic diet.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet. By restricting carbs to around 5% of total calories, your body enters ketosis. In this metabolic state, you burn fat instead of carbs for fuel.
Some key points about keto diets:
- Carbs are limited to 20-50 grams per day
- Protein should be moderate
- Fat makes up 70-80% of calories
- Ketosis promotes fat burning
- Helps you lose weight and body fat
To induce ketosis, you need to eat very few carbs while getting adequate protein and increasing fat intake. People use keto to lose weight, control blood sugar, increase mental focus, and more. But you have to be very careful about which foods you eat to maintain ketosis.
Nutrition Facts for Philadelphia Cream Cheese
So what are the nutrition facts for Philadelphia cream cheese? Let’s take a look at the stats per 1-ounce (28g) serving:
| Calories | 100 |
|---|---|
| Fat | 10g |
| Saturated Fat | 6g |
| Cholesterol | 30mg |
| Sodium | 65mg |
| Potassium | 24mg |
| Total Carbs | 1g |
| Sugar | 1g |
| Protein | 2g |
As you can see, Philadelphia cream cheese is very low in carbs and high in fat. Just one ounce provides 10g of fat with only 1g of carbs and minimal protein.
This makes it a perfect fit for a ketogenic diet on paper. But let’s take a deeper look at whether it can really help you stay in ketosis.
Is Philadelphia Cream Cheese Keto-Friendly?
Based on the nutrition information, Philadelphia cream cheese should be keto-approved. But there are a few things to keep in mind.
Here are some key points on fitting cream cheese into a keto diet:
- Very low in carbs and high in fat – This ratio fits ketogenic macros well.
- Can help you meet your fat goals – The high fat content makes it easy to get enough dietary fat on keto.
- Counts as a “dense” dairy product – Cream cheese is low in carbs but not carb-free, so portion control is important.
- Low in protein – Not a significant source of protein for keto.
- Easy to incorporate into recipes – Mix into dips, sauces, fat bombs, cheesecake, and more.
- May cause stalled weight loss if overeaten – Be mindful of portion sizes.
The biggest concern with cream cheese on keto is going overboard and overeating. Even though it’s low-carb, the calories can add up fast.
Sticking to a 1-2 ounce portion is best. This provides enough richness and fat without the excess calories. When making recipes, beware of going overboard with cream cheese for best results.
Overall, Philadelphia cream cheese can certainly be part of a keto diet. Just be mindful of portions. Too much can lead to excess calories which may stall weight loss.
Low-Carb Recipes with Cream Cheese
Here are some ideas for how to incorporate Philadelphia cream cheese into keto recipes:
Savory Recipes
- Cheese Crisps – Mix shredded cheese with cream cheese then bake into crispy crackers.
- Jalapeño Poppers – Stuff jalapeños with cream cheese and bake.
- Spinach and Artichoke Dip – A keto classic!
- Zucchini Lasagna – Use ricotta and cream cheese instead of lasagna noodles.
- Chicken Bacon Ranch Casserole – Cream cheese makes the delicious sauce.
Sweet Recipes
- Cheesecake – An obvious choice that’s easy to make keto by swapping sugar for low-carb sweeteners.
- Chocolate Mousse – Fold whipped cream cheese into melted chocolate.
- Lemon Cream Cheese Cookies – Cream cheese gives these a delicious flavor.
- Strawberry Cheesecake Fat Bombs – Mix strawberry puree into cream cheese then freeze.
- Tiramisu – Use cream cheese to make the filling nice and thick.
Get creative with cream cheese in all kinds of keto desserts and fat bombs. It provides a nice, rich creaminess in both sweet and savory recipes.
Things to Watch Out For
When incorporating cream cheese into your keto diet, keep these things in mind:
- Check labels for added sugars – Some flavored cream cheese products contain sugar or corn syrup.
- Avoid excessive portions – Stick to 1-2 ounces max per serving.
- Count it toward your carb limit – Cream cheese is not zero-carb, so don’t go overboard.
- Beware of going off track – Too much cream cheese can lead to overeating non-keto foods.
- Consider your total calorie needs – The high fat and calorie count can contribute to excess energy intake.
As long as you pay attention to serving sizes and watch your other carb sources, Philadelphia cream cheese can be a smart choice on keto.
The Verdict on Philadelphia Cream Cheese for Keto
So what’s the final verdict? Here are some key points to summarize whether or not Philadelphia cream cheese is keto-approved:
- Very low in carbs but not zero – Has 1g net carbs per serving.
- High in fat, which is ideal for keto.
- Can help meet fat intake goals.
- Easy to work into keto recipes, both sweet and savory.
- Go easy on portion sizes to avoid excess calories.
- Counts toward your daily carb limit.
- May cause cravings or overeating if over-consumed.
- Best to stick to 1-2 ounces per serving.
Overall, Philadelphia cream cheese can be included on a keto diet when used responsibly. Just be sure to watch your portions. Too much cream cheese could lead to weight loss stalls if it puts you over your carb limit or calorie needs for the day.
Use it to make tasty keto recipes, but don’t go overboard. When in doubt, measure out a serving rather than eating straight from the container. This ensures you stay within the recommended 1-2 ounce portion size.
The Bottom Line
Philadelphia cream cheese can definitely be part of a keto-friendly diet. Just be mindful of portions. When used responsibly in appropriate serving sizes, it can add delicious flavor and creaminess to meals and snacks.
Stick to a serving or two at a time, and be careful not to go overboard. Along with monitoring the rest of your carb intake, this rich and tasty dairy product can help satisfy cravings and meet your daily needs for dietary fat on the ketogenic diet.