Just How Many Calories Are in 2 Tablespoons of Cream Cheese?
Cream cheese offers smooth, tangy flavor for spreading on bagels, using in dips, and blending into sweet treats. But it also packs a hefty calorie punch in small servings.
So what are the exact numbers for calories, fat, carbs, and more hiding within two tablespoons of plain cream cheese?
And after revealing the surprising cream cheese stats, well explore nutritious, low-calorie snacks for balance instead of banning cream cheese completely.
The Impact of Portion Sizes With Cream Cheese
Before diving into the nutrition facts, its essential we highlight proper portions.
Many of us eyeball cream cheese onto bagels or spread it generously without measuring.
Yet the recommended single serving is only 2 tablespoons or 1 ounce. This much cream cheese covers half an average bagel.
Stacking huge piles dramatically increases calories. Even skimping just a little makes a difference, allowing for more balanced treats.
Nutrition Profile: How Many Calories in 2 Tbsp of Cream Cheese?
Looking at standard Philadelphia-brand nutrition labels, 2 tablespoons of regular cream cheese deliver:
- 100 calories
- 10 grams fat
- 2 grams protein
- Less than 1 gram carbs/sugar
So just 1 ounce provides nearly 100 calories, over 10% of daily values. Plus over 80% of cream cheese calories stem from fat.
It may seem like a small amount, but that little tub carries a heavy nutritional impact.
Low-Fat vs Regular Cream Cheese
Interestingly, reduced-fat Neufchtel cheese saves minimal calories in 2 tablespoons:
- 80 calories
- 7 grams fat
Skimming just 20 calories and 3 grams fat makes little substantive impact. And many dislike the texture and flavor tradeoffs of low-fat cream cheese.
If you love creaminess, go ahead and savor a truly satisfying 2 tablespoons of the regular kind. Just keep portions controlled and balance with lighter snacks.
How 2 Tablespoons of Cream Cheese Fits into a 2,000 Calorie Diet
To put 100 cream cheese calories into perspective, a standard 2,000 calorie diet allots about 270 calories per snack.
So a single 2 tablespoon serving of cream cheese covers over one-third of the snack budget. It hardly leaves room for pairing with bagels, crackers, or other foods before blowing past 200 calories.
As such, indulging in cream cheese does require mindfully planning balanced snacks and meals around it. Or bumping up the daily target slightly to allow its richness.
Healthy, Low-Calorie Snack Ideas Under 200 Calories
Instead of eliminating cream cheese entirely, enjoy it judiciously by substituting lighter snacks during other times of day.
Here are nourishing 200-calorie (or fewer) snack concepts to balance occasional cream cheese indulgences:
1. Greek Yogurt Parfait with Berries
Layer vanilla Greek yogurt with fresh blueberries, strawberries, and a dash of granola for a protein and antioxidant-packed sweet snack.
2. Veggies and Hummus
Dip raw vegetables like carrots, bell peppers, broccoli, and celery into traditional chickpea hummus or other bean-based dips.
3. Apple Slices with Nut Butter
Spread 2 tablespoons of peanut, almond, or sunflower seed butter over apple slices for a filling, nutritious snack.
4. Whole Grain Toast with Ricotta and Fruit
Top toasted Ezekiel or whole grain bread with part-skim ricotta cheese and fruit like strawberries or bananas.
5. Tuna Salad Stuffed Tomato
Mix tuna with Greek yogurt,celery, onion, lemon juice and stuff into a fresh tomato half.
6. Crackers and Laughing Cow Cheese
Enjoy mini Babybel cheeses or spread Laughing Cow wedges over a few whole grain crackers like Ak-Mak or Wasa.
7. Chickpea Salad Stuffed Avocado
Mash chickpeas with Greek yogurt, celery, relish and onion then fill half an avocado for plant-based protein.
8. Banana Almond Butter Toast
Toast your favorite whole grain bread, spread with almond butter and banana slices. Sprinkle cinnamon on top.
9. Hard Boiled Egg and Fruit
Pair 1-2 protein-packed hard boiled eggs with an orange, apple or berries.
10. Edamame Veggie Salad
Blanche frozen, shelled edamame and toss with raw spinach, shredded carrots and vinaigrette dressing.
11. Protein Smoothie
Blend Greek yogurt, milk, peanut butter powder, bananas and ice for a drinkable snack under 200 calories.
12. Cottage Cheese and Pineapple
Mix 12 cup cottage cheese with crushed pineapple. The tangy tropical fruit cuts creamy richness.
13. Whole Grain English Muffin Pizza
Toast a whole grain English muffin, top with tomato sauce, vegetables and a sprinkle of mozzarella for mini pizza.
14. Roasted Chickpeas
Oven-roast canned chickpeas sprayed with oil and sprinkled with spice blends for crunchy high-protein snacks.
15. Protein Ball Bites
Roll balls out of nut butter, oats, chia seeds, cocoa powder and milk for no-bake snack bites.
16. Air Popped Popcorn
Pop plain kernels in an air popper, spritz lightly with oil and top with nutritional yeast for low-cal popcorn.
17. Mini Potato Skins
Bake and hollow small new potatoes, stuff with Greek yogurt mixed with bacon bits and scallions.
18. Pickles and Cheese
Create snack kits with cheese sticks plus crunchy pickled vegetables like okra, cauliflower or onions.
19. Trail Mix and Fruit
Nosh on small portions of trail mix blended from nuts, seeds and dried fruit plus fresh grape clusters.
20. Stuffed Mini Peppers
Fill red, orange and yellow snack-sized peppers with tuna, egg or chickpea salads for veggie vessels.
Stay satisfied with a balance of lighter snacks and occasional small cream cheese indulgences.
Instead of excessively restricting foods you love, build snacks and meals from a healthy balance of lean protein, fiber, healthy fats and vegetables.
Allow calculated room for enjoying rich favorites like a modest 2 tablespoons of cream cheese as part of varied choices sparking nutrition and satisfaction.
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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