How Many Carbs are in 1 Tablespoon of Cream Cheese?
Cream cheese is a popular ingredient in many recipes and is a staple food for many following low-carb or keto diets. But exactly how many carbohydrates does cream cheese contain per tablespoon serving?
The Short Answer
There are approximately 0.4 net carbs in 1 tablespoon of regular full-fat cream cheese. This makes cream cheese a excellent low-carb food choice.
The Longer Answer
Let's take a more in-depth look at the carb count of cream cheese and how to incorporate it into a low-carb eating plan like the ketogenic diet.
Nutrition Facts for Cream Cheese
Cream cheese comes from processing milk and cream to form a rich, tangy cheese product. It has a smooth texture and spreads easily.
Here are the nutrition facts for a 1 tablespoon serving of regular cream cheese:
- Calories: 51
- Fat: 5g
- Protein: 1g
- Carbohydrates: 1g
- Fiber: 0.6g
- Net carbs: 0.4g
As you can see, a single tablespoon of cream cheese contains about 1 gram of total carbs. However, we have to take the fiber content into account to calculate the net carbs.
Calculating Net Carbs
The body does not digest and absorb fiber. So we can subtract the 0.6g of fiber from the total carbs to arrive at the true net carb count of 0.4g per tablespoon.
This makes cream cheese a phenomenally low-carb food!
Cream Cheese and the Keto Diet
Cream cheese is perfectly suited for a ketogenic diet or any type of low-carb eating plan.
What is Keto?
The ketogenic or "keto" diet is a very low-carb, high-fat and moderate protein way of eating. It typically limits carbs to 20-50g per day. The goal is to get the body into ketosis, where it burns fat for fuel instead of carbs.
Importance of Net Carbs on Keto
Tracking net carbs rather than total carbs is very important on keto. Eating 20-50g of net carbs allows you to consume plenty of low-carb foods like leafy greens, avocado, nuts, seeds, and cheese.
Cream Cheese Keto-Approved
With only 0.4g net carbs per tablespoon, cream cheese can easily be incorporated into a ketogenic diet. A few tablespoons per day still allows room for other low-carb veggies and dairy products.
Comparing Cream Cheese Brands
There is little difference in carbs between most major cream cheese brands. However, here is a quick carb comparison:
Philadelphia Cream Cheese
- Total carbs: 1g
- Fiber: 0g
- Net carbs: 1g per tablespoon
Kraft Cream Cheese
- Total carbs: less than 1g
- Fiber: 0g
- Net carbs: less than 1g per tablespoon
Great Value Cream Cheese
- Total carbs: 0g
- Fiber: 0g
- Net carbs: 0g per tablespoon
As you can see, most regular supermarket cream cheese brands contain about 1g net carb or less per serving. So choose the brand you like best!
Low-Carb Flavored Cream Cheese Spreads
Many companies now offer flavored cream cheese spreads with added ingredients like herbs, spices, or fruit. How do these impact the carb content?
Plain is Best
Flavored cream cheeses tend to have slightly more carbs than plain. If limiting carbs, your best bet is to stick with regular full-fat cream cheese.
Check Labels Carefully
If you do opt for a flavored variety, inspect the nutrition label closely. Some have added sugars or starchy thickeners that increase the carb count.
Good Options
Some good lower carb flavored cream cheese options include:
- Laughing Cow Garlic & Herbs: 0g net carbs
- Alouette Garlic & Herbs: 0g net carbs
- Kite Hill Chive: 1g net carbs
Low-Carb Ways to Enjoy Cream Cheese
Here are some delicious ways to eat cream cheese while keeping carbs low:
Breakfast Ideas
- Bagels - Skip the bagel and just enjoy a schmear of cream cheese
- Spread on low-carb toast or crackers
- Blend into smoothies
- Mix with scrambled eggs or omelets
- Top keto-friendly baked goods like muffins
Appetizer and Snack Ideas
- Spread on celery sticks or cucumber slices
- Stuff into cherry tomatoes
- Use as a veggie dip
- Roll up with deli meat and olives
- Pair with nuts for a quick snack
Entree and Side Dish Ideas
- Stuffed chicken breast - fill chicken with cream cheese and bake
- Smoked salmon rolls - roll up salmon and cream cheese
- Creamed spinach - saute spinach and stir in cream cheese
- Cauliflower gratin - cover roasted cauliflower with cream cheese sauce
- Cheesy broccoli - top steamed broccoli with cream cheese
Dessert Ideas
- Cheesecake - make a low-carb cheesecake with cream cheese
- Chocolate mousse - blend avocado, cocoa powder, and cream cheese
- Popsicles - blend cream cheese with sugar-free lemonade or other juices
- Fruit dip - serve berries or melon with sweetened cream cheese dip
- Frosting - blend with butter and powdered sweetener for cupcakes or muffins
Tips for Adding Cream Cheese to Keto Diet
Here are some quick tips for incorporating cream cheese into a keto lifestyle:
Watch Portion Sizes
While very low in carbs, cream cheese is high in fat and calories. Enjoy it in moderate portions as part of balanced keto diet.
Combine with Other Low-Carb Foods
Pair cream cheese with other nutrient-dense low-carb foods like meat, veggies, eggs, nuts or berries.
Opt for Full-Fat
Always choose full-fat cream cheese. Low-fat and fat-free varieties often have more carbs.
Read Labels on Flavored Products
Be cautious of flavored cream cheese spreads as some contain added sugars. Check the nutrition facts.
Measure Portion Size
Weigh or measure 1-2 tablespoons of cream cheese. It's easy to overeat directly from the container.
Cream Cheese Can Fit Your Diet
With only about 0.4 net grams of carbs in a tablespoon, cream cheese can be included as part of a healthy low-carb, ketogenic diet. Just be mindful of portion sizes and enjoy it paired with other nutrient-dense whole foods.
Whip up one of the many delicious low-carb cream cheese recipes. Cream cheese makes it easier to stick to a keto diet without feeling deprived.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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