Calories in Cream Cheese: Per Tablespoon, Ounce and Tub
How many calories are in cream cheese – per tablespoon, ounce and package – plus whipped, light and flavored kinds, bagels, cheesecake and label tips.
Cream cheese is the classic bagel spread, and it’s also in cheesecake, frosting, dips and sushi rolls. It’s soft, tangy and easy to love – and easy to spread thick. So how many calories does cream cheese really add?
The short answer: a tablespoon of regular cream cheese has about 51 calories, and two tablespoons about 101. An ounce has about 99 calories. Cream cheese is about 34% fat, and most of it is saturated fat. Whipped and light versions have fewer calories per spoonful.
Calories in cream cheese by portion
Values are for regular cream cheese, from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories |
|---|---|---|
| 1 tbsp whipped | 10 g | 35 kcal |
| 1 tbsp | 14.5 g | 51 kcal |
| 1 oz | 28 g | 99 kcal |
| 2 tbsp (typical bagel spread) | 29 g | 101 kcal |
| 100 g | 100 g | 350 kcal |
| Small package (3 oz) | 85 g | 298 kcal |
| Block (8 oz) | 227 g | 795 kcal |
Tip: a “schmear” at a bagel shop is often 3–4 tablespoons – about 150–200 calories just for the cream cheese.
Cream cheese nutrition facts
| Nutrient | Per 100 g | Per 2 tbsp (29 g) |
|---|---|---|
| Calories | 350 kcal | 101 kcal |
| Fat | 34.4 g | 10.0 g |
| – of which saturated | 20.2 g | 5.9 g |
| Carbohydrates | 5.5 g | 1.6 g |
| – of which sugars | 3.8 g | 1.1 g |
| Protein | 6.2 g | 1.8 g |
| Calcium | 97 mg | 28 mg |
| Vitamin A | 308 µg | 89 µg |
| Sodium | 314 mg | 91 mg |
Cream cheese gives you some vitamin A, but it’s mostly fat with very little protein: 2 tablespoons have under 2 g. Two tablespoons give you about 30% of the saturated fat you should eat in a day.
Regular, whipped, light and flavored
| Cream cheese (2 tbsp, about 30 g) | Calories | Fat |
|---|---|---|
| Regular | 101 kcal | 10.0 g |
| Whipped (2 tbsp = 20 g) | 70 kcal | 6.9 g |
| Neufchâtel | 76 kcal | 6.8 g |
| Light (reduced fat) | 62 kcal | 5.0 g |
| Fat-free | 32 kcal | 0.3 g |
| Flavored (strawberry, honey, chive) | about 70–90 kcal | about 5–7 g |
| Plant-based “cream cheese” | about 60–90 kcal | about 5–8 g |
Whipped cream cheese has air in it, so a spoonful weighs less. Light and fat-free versions save calories. But they often need more thickeners to stay creamy. Sweet flavors add sugar: 2 tablespoons of a fruit flavor have about 4–7 g.
Calories in cream cheese foods
| Food | Calories |
|---|---|
| Medium plain bagel + 2 tbsp cream cheese | about 375–380 kcal |
| Celery stick + 1 tbsp cream cheese | about 55 kcal |
| Crab rangoon, 1 piece | about 50–80 kcal |
| Jalapeño popper, 1 piece | about 60–100 kcal |
| Cream cheese frosting, 2 tbsp | about 130–140 kcal |
| Cheesecake, 1 slice | about 400–500 kcal |
The bagel has more calories than the spread – read more about calories in a bagel. Cheesecake combines cream cheese, sugar, eggs and a butter crust, so one slice is a full dessert.
What to check on the label
- Ingredients: the simplest products have milk, cream, salt and cultures.
- Thickeners: many add carob bean gum, guar gum or xanthan gum – common in light and whipped tubs.
- Preservatives: some contain sorbic acid or potassium sorbate.
- Sugar: sweet flavors can have 4–7 g of sugar per 2 tablespoons. Plain cream cheese has about 1 g.
Is cream cheese bad for weight loss?
Not in small amounts, but it’s easy to use too much. A thick layer on a bagel can add 200 calories without you noticing.
How to enjoy it:
- Measure it: 1 tablespoon is plenty for half a bagel.
- Choose whipped or light if you love the taste.
- Spread it on a thin bagel, rye crisp or cucumber slices instead of a big bagel.
- Try cottage cheese or Greek yogurt for a high-protein swap – read more about calories in cottage cheese.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Compare cream cheese brands in seconds. With NutriSmart, you scan the barcode or photograph the label, and the app shows you the additives, the risks of each one and a health score out of 100 – so you can compare tubs right in the store. At home, snap a photo of what you eat, and the app counts the calories for you.Get the app free
You can also read how many calories are in butter and our guide to the healthiest yogurt.
The bottom line
A tablespoon of regular cream cheese has about 51 calories, two tablespoons about 101 and an ounce about 99. It’s mostly saturated fat with little protein, so use it in small amounts. Measure your spread, try whipped or light versions, and check the label for sugar and thickeners.
FAQ
How many calories are in a tablespoon of cream cheese?
About 51 calories in a tablespoon (14.5 g) of regular cream cheese, with 5 g of fat, of which 2.9 g is saturated. Two tablespoons have about 101 calories.
How many calories are in an ounce of cream cheese?
About 99 calories. An 8 oz block has about 795 calories.
Does whipped cream cheese have fewer calories?
Per tablespoon, yes – about 35 calories instead of 51, because air is whipped in. Per gram it's the same as regular cream cheese.
How many calories are in light cream cheese?
About 62 calories per 2 tablespoons (30 g) of reduced-fat cream cheese, and about 75 for Neufchâtel. Fat-free cream cheese has about 32.
How many calories are in a bagel with cream cheese?
A medium plain bagel with 2 tablespoons of cream cheese has about 375–380 calories. A large bakery bagel with a thick layer can pass 500.
Is cream cheese healthy?
In small amounts it's fine. It has some vitamin A and calcium, but it's mostly saturated fat and has little protein. Cottage cheese or Greek yogurt give you much more protein for fewer calories.
