Whipped cream is a popular topping for desserts like pie, ice cream sundaes, and hot chocolate. It’s light, fluffy, and creamy – but is it actually good for you? Here’s a comprehensive look at the nutrition facts, health effects, and pros and cons of eating whipped cream.
What is whipped cream?
Whipped cream is made by whisking heavy cream with sugar until it becomes light and airy. The air incorporated into the cream is what gives it its characteristic thick, foamy texture.
There are a few different types of whipped cream:
- Heavy whipping cream – Made with heavy cream and sometimes sugar or vanilla.
- Light or low-fat whipped cream – Made with part skim milk and thickening agents like guar gum.
- Non-dairy whipped cream – Made from plant-based ingredients like coconut cream, cashews, or soy.
- Whipped cream from a can – Made with cream that has been emulsified with nitrous oxide gas.
Heavy whipping cream is the most common type used. It typically contains between 30-40% milk fat, giving it a rich, indulgent texture.
Nutrition Facts
The nutrition profile of whipped cream depends on the type and brand. Heavy whipping cream is high in fat and calories:
- 1 tablespoon (15ml) provides 51 calories and 5 grams of fat, 4.5g of which are saturated fat.
- Non-dairy whipped cream is lower in calories and fat. A tablespoon may provide around 20-30 calories and 2-3g fat.
- Whipped cream from an aerosol can is higher in calories and fat, with around 60 calories and 6g fat per tablespoon.
Whipped cream gets nearly all of its calories from fat. It contains minimal amounts of protein, carbs, vitamins, and minerals.
The main nutrients in 1 tablespoon (15ml) of heavy whipping cream are:
| Calories | 51 |
|---|---|
| Fat | 5g |
| Saturated fat | 4.5g |
| Protein | 0.4g |
| Carbs | 0.4g |
| Sugar | 0.4g |
As you can see, whipped cream doesn’t offer much in the way of beneficial nutrients. Its high fat and calorie content come from the cream.
Health Effects
Here is a look at some of the health effects associated with eating whipped cream:
High in Saturated Fat
The main concern with whipped cream is its high saturated fat content. Saturated fats have been linked to increased cholesterol levels and higher risk of heart disease.
The American Heart Association recommends limiting saturated fat to no more than 13 grams per day. Just two tablespoons of whipped cream provide 9 grams, making it easy to go over this amount.
High in Calories
Whipped cream is very high in calories relative to its small serving size. Just a few tablespoons can provide 100+ calories, mostly from fat.
Consuming excess calories from high fat foods like whipped cream can lead to weight gain over time.
Blood Sugar Effects
Whipped cream has a low glycemic index, meaning it does not significantly spike blood sugar levels. This makes it a good option for people with diabetes.
However, be mindful of portion sizes, as the calories can add up quickly.
Gut Health
Whipped cream is high in fat, which can be hard for some people to digest. It may trigger digestive issues like bloating, gas, and diarrhea in those with irritable bowel syndrome or lactose intolerance.
Non-dairy whipped creams are a suitable alternative for those sensitive to dairy.
Risk of Overconsumption
Due to its light, airy texture, it’s easy to over consume whipped cream. Many people underestimate how much they are eating when generously topping desserts and drinks.
Practice moderation and be mindful of portion sizes to keep calories under control.
Pros vs Cons
Here is a summary of some of the main pros and cons of incorporating whipped cream into your diet:
Pros
- Light, fluffy texture
- Adds flavor and richness
- Low carb
- Minimal effect on blood sugar
- Non-dairy alternatives for lactose intolerance
Cons
- High in calories and saturated fat
- Easy to overeat
- Minimal nutritional value
- Can trigger digestive issues
- High fat intake linked to heart disease risk
Is Whipped Cream Healthy?
Overall, whipped cream can be enjoyed in moderation as part of an otherwise balanced diet. Sparingly topping desserts, coffee drinks, and other treats is fine for most healthy adults.
However, it is high in calories, saturated fat, and lacks nutritional value. Eating large amounts or too frequently may negatively impact health, weight management, and heart disease risk.
Here are some tips for keeping whipped cream as a healthier occasional treat:
- Stick to 1-2 tablespoons per serving
- Use sparingly as a topping, not a major ingredient
- Measure portions to avoid overestimating
- Limit higher fat whipped cream toppings
- Substitute with Greek yogurt or mascarpone cheese in recipes
- Pair with fresh fruit to add nutrients
Those with obesity, heart disease, diabetes, or digestive issues may want to limit intake or avoid whipped cream altogether.
Healthy Whipped Cream Recipes
Here are some recipe ideas that incorporate whipped cream in a healthier way by pairing it with fresh fruit:
Mixed Berry Whipped Cream Bowl
Layer whipped cream with berries, granola, and a drizzle of honey in a bowl for a protein-rich parfait.
Strawberry Shortcake
Lightly sweeten whipped cream and sandwish between halved strawberries and angel food cake.
Peach Melba
Serve ripe peach slices over vanilla frozen yogurt and topped with raspberry sauce and whipped cream.
Hot Cocoa
Top your hot chocolate with a dollop of whipped cream and chocolate shavings.
Banana Split
Top your banana split sundae with a moderate amount of whipped cream instead of drowning it.
Summary
Whipped cream can be part of a balanced diet, but is high in calories and saturated fat. Enjoy in moderation as an occasional treat. Be mindful of portions and accompany with fresh fruit. Limit intake for optimal health if you have medical conditions like obesity, diabetes, or heart disease.