Do you love cream cheese?
Do you follow a ketogenic diet and wonder if you can eat cream cheese on it?
Wonder no more! In this blog post, we will answer all of your questions about cream cheese and the keto diet.
We’ll discuss lactose content, FODMAPs, and how easy it is to digest cream cheese.
Cream cheese is a soft, spreadable fresh cheese that is made from cow’s milk and cream. It has a creamy texture and a slightly salty flavor. It’s required to have a minimum of 33% Fat by FDA.
Is Cream Cheese OK on the Keto Diet?
Yes, cream cheese is keto-friendly. In fact, it’s one of the most popular keto cheeses. It’s low in carbs and has a good amount of fat. It also has protein content, making it an excellent choice for the keto diet.
Cream cheese only has about 1 gram of net carbs per ounce (~2 tablespoons), which is considered low-carb. It’s also high in fat, with about 10 grams per ounce. This makes it an excellent choice for the keto diet.
The protein content is another plus for keto.
So if you’re looking for low-carb, high-fat cheese on the keto diet, cream cheese is an excellent choice!
Is Philadelphia Cream Cheese Keto-friendly? Other Flavors?
Yes, Philadelphia cream cheese is keto-friendly. All of the flavors are considered keto-friendly, including the strawberry and blueberry flavored cheeses.
Below are their carbohydrates data for different varieties of Philadelphia cream cheese (1-ounce) obtained from USDA FoodData Central:
- Original – 1 gram
- Fat-Free – 2.6 grams
- Spread – 1.8 grams
- CoolWhip Frosting – 12.6 grams
- Whipped – 2.6 grams
- Reduced-Fat – 2.7 grams
- 1/3 Reduced-Fat – 1.8 grams
- Chipotle – 2.7 grams
- Honey Spread – 2.7 grams
- Black Cherry Spread – 4.4 grams
- Chive & Onion – 1.8 grams
- Garlic & Herb – 2.7 grams
- Peach Spread – 6.2 grams
- Strawberry Spread – 4.4 grams
- Blueberry Spread – 5.3 grams
- Pineapple Spread – 4.4 grams
- Garden Vegetable Spread – 1.8 grams
- Honey Butter Spread – 3.5 grams
- Honey Pecan Spread – 5.2 grams
- Pumpkin Spice Spread – 4.4 grams
- Smoked Salmon Spread – 1.8 grams
- Spicy Jalapeno Spread – 2.7 grams
- Spinach & Artichoke Dips – 2.8 grams
- Mixed Berry Whipped Spread – 6.4 grams
- Brown Sugar & Cinnamon – 6.9 grams
- Black Bean & Corn Dips – 2.8 grams
- Neufchatel – 1 gram
- Chocolate Spread – 8.9 grams
Overall, you can see that most of the flavors are keto-friendly fall at about 1-2 grams. Some flavors such as chocolate, peach, blueberry, honey pecan, mixed berry, brown sugar & cinnamon are higher in carbs, so you may want to avoid those on the keto diet.
Is Whipped Cream Cheese Keto-friendly?
Yes, whipped cream cheese is keto-friendly. For example, Philadelphia’s whipped cream cheese contains about 2.6 grams of carbs, which is still OK for keto.
The whipped variety has more air in it than the regular version and contains ~43% less fat, making this a healthier choice if you’re looking to reduce calories.
What Cream Cheese is Best on Keto?
The best cream cheese for a ketogenic diet is Philadelphia’s original flavor (simple) and Neufchatel (which has a similar taste to cream cheese but is lighter in texture). These choices have the least amount of carbohydrates and are excellent for low-carb diets.
How to Use Cream Cheese on a Low-Carb Keto Diet?
Cream cheese is a versatile ingredient that can be used in both sweet and savory dishes. It is one of the best keto cheeses because it’s low carb and easy to use in many different recipes.
You can add flavorings like chives or garlic powder for a savory dish, or sweeten it up with some stevia drops if you’re looking for something sweeter like frosting.
Here are some ideas on how to use cream cheese:
Spread it on low-carb toast (I like Joseph’s brand) with butter, or make a sandwich using lettuce wraps instead of bread!
Use in dips – mix together avocado and sour cream for an easy dip that is both delicious and healthy. Add garlic powder if you want some extra flavor.
Make a low-carb cheesecake by using Philadelphia cream cheese, eggs, and sweetener of choice. You can also add in your favorite flavors like vanilla or strawberry for a variation.
Add it to smoothies for an added boost of protein and healthy fats – I like this recipe that includes almond milk, spinach, flax seeds, and Greek yogurt.
Use as a base for low-carb pizza crusts – mix one cup of almond flour with two tablespoons melted butter until well combined then add in six ounces softened cream cheese at room temperature (or microwave it on high power for about 30 seconds). Add salt to taste if desired! If needed you can add more almond flour until the dough is no longer sticky and can be rolled out easily.
Here are some other all-time favorite uses of cream cheese.
Is Cream Cheese Lactose-free? OK for Lactose Intolerant?
No, cream cheese is not lactose-free. It has about 0.1-0.8 grams of lactose per ounce (~2 tablespoons), which is considered low in the amount of lactose.
As many people with lactose intolerant can tolerate up to 18 grams of lactose per sitting without experiencing symptoms (like gas, bloating, diarrhea), cream cheese is considered OK for those with lactose intolerance.
Is Cream Cheese IBS-Friendly? Low-FODMAP?
Yes, cream cheese is generally considered low in FODMAPs and is IBS-friendly if consumed in moderation. The disaccharides lactose are present in small measurable amounts – similar to cottage cheese (1).