HEALTH AND WELLNESS
Cream cheese
This breakfast favorite can be healthy with a few tweaks. Here’s why
Alexandra FrostUSA TODAY
July 24, 2026, 5:00 a.m. ET
Cream cheese is a popular spread and cooking ingredient in a variety of recipes. And while it’s made with dairy and includes the word “cheese” in it, you might be wondering if cream cheese is truly good for you. Experts say it comes down to portion size and overall diet
What is cream cheese?
Cream cheese is a soft cheese made from milk and cream, often known for its smooth texture and for how it pairs perfectly with an everything bagel. It often comes in regular and reduced-fat varieties, along with different flavors and consistencies
“Because cream cheese is made from milk and cream, it is higher in saturated fat,” said Maria Seitz, registered dietitian at Health Loft in Texas. Whipped versions have fewer calories and saturated fats, while some flavored versions have slightly more sugar content. Several brands use fewer food additives than others, like gums and preservatives. Seitz adds that like most choices in nutrition, the best cream cheese can be individualized based on a person’s health goals, preferences and budget.
Is cream cheese good for you?
While cream cheese is relatively high in saturated fat, around 3 grams per serving, it does provide calcium and a small amount of protein, supporting bone health. Additionally, it contains around 5% of the daily recommended intake of vitamin A for vision and immune health.
Again, “picking a cream cheese that has a lower fat percentage (low fat/nonfat) or one that is whipped is a great way to help with calorie control and to help limit saturated fat content,” said Emma Wood, a registered dietitian at Health Loft
Tips for enjoying cream cheese healthfully
Experts agree that you don’t need to eliminate cream cheese from your diet. Instead, look for ways to pair it with other healthy foods, like whole-grain bread, fresh fruits and vegetables or smoked salmon
“Cream cheese is a said. “It doesn’t make a meal unhealthy, but there are ways to improve the nutrient density of the meal. I recommend pairing cream cheese with a complex carbohydrate, a high-quality protein and fruits or vegetables for fiber and micronutrients.”
It’s also important to be aware of how much you’re eating and stick to the recommended serving size of about 2 tablespoons
“When talking about cream cheese and its nutritional value, I like to emphasize portion control, as it’s an easy item to overconsume,” Wood said. “Practicing portion control and eating it with nutrient-dense foods can make it a part of a balanced meal or snack.”
