How Healthy is Philadelphia Cheese? A Nutritional Breakdown

October 5, 2025 •

3 min read

According to the USDA database, a standard 1-ounce (28-gram) portion of regular cream cheese contains nearly 100 calories and 10 grams of fat. This rich dairy spread, famously known as Philadelphia cheese, is a popular bagel topping, but its nutritional profile raises questions about its overall healthiness and whether it can fit into a balanced diet.

Quick Summary

An overview of Philadelphia cream cheese, detailing its nutritional content, including high fat and calorie levels in its original form. Compares different varieties like regular, light, and whipped, highlighting how portion control and mindful consumption are key for a balanced diet.

Key Points

High Fat and Calories: The original Philadelphia cheese is calorie-dense and high in saturated fat, requiring moderation.
Nutrient-Rich Varieties Exist: Opt for 'Light' or 'Lightest' versions to find options with significantly less fat and more protein.
Source of Vitamin A: Regular cream cheese offers a solid dose of Vitamin A, which supports vision and immune function.
Probiotics Are Minimal: While made with lactic acid bacteria, not all varieties contain enough 'live and active cultures' for significant probiotic benefits.
Low Lactose Content: The cheesemaking process results in a lower lactose product, which may be more tolerable for people with mild lactose intolerance.
Portion Control is Key: Due to its high fat content, using Philadelphia cheese sparingly is the most important factor for fitting it into a healthy diet.

A Closer Look at Philadelphia Cheese Nutrition

Philadelphia cream cheese is a soft, fresh cheese made from milk and cream, giving it its characteristic smooth texture and mild, tangy flavor. While delicious, its nutritional value is a mixed bag, with the standard variety containing significant amounts of fat, particularly saturated fat.

Nutritional Information per 1 oz (28g) Serving of Original Philadelphia Cream Cheese:

Calories: 99-100 kcal
Fat: 10g
Saturated Fat: ~5.7-6g
Protein: ~1.8-2g
Carbohydrates: ~1.6-2g
Sodium: ~89-110mg
Vitamin A: ~10% of Daily Value (DV)

The Good: Vitamins, Probiotics, and Low Lactose

Despite its high fat content, Philadelphia cheese offers some positive nutritional aspects. It is a decent source of vitamin A, which is important for vision, immune function, and skin health. Some varieties made with active cultures may also offer probiotic benefits for gut health, though typically not in high amounts. The relatively low lactose content (less than 2 grams per ounce) can also make it more digestible for individuals with mild lactose intolerance compared to other dairy products.

The Bad: High Fat, Calories, and Sodium

The main health concerns associated with regular Philadelphia cheese are its high levels of saturated fat and overall calories. Diets high in saturated fat can increase LDL (bad) cholesterol levels, potentially raising the risk of heart disease. While the sodium content per serving is not excessively high, it can add up quickly, especially for those who consume large portions or are monitoring their salt intake. Additionally, it's quite low in protein compared to other soft cheeses like cottage cheese.

Healthier Alternatives and Portion Control

For those who enjoy the flavor of cream cheese but want to minimize fat and calorie intake, Philadelphia offers several lighter alternatives. It is important to note that lighter varieties often contain added stabilizers like gums to maintain texture.

Comparison Table: Regular vs. Lightest Philadelphia (per 100g)


Nutritional Factor	Original Philadelphia	Philadelphia Lightest
Energy	932 kJ / 225 kcal	336 kJ / 80 kcal
Fat	21.0g	2.5g
Saturates	14.0g	1.8g
Protein	5.4g	11.0g
Salt	0.75g	0.8g

Making Smarter Choices

Choose Lighter Options: Opt for 'Light' or 'Lightest' versions of Philadelphia cheese to significantly reduce fat and calories while increasing protein.
Practice Portion Control: Due to its high calorie density, limiting your serving size to 1-2 tablespoons is crucial.
Use Mindfully in Recipes: In recipes, consider using smaller amounts of full-fat Philadelphia cheese combined with other ingredients like vegetables or Greek yogurt to boost the nutrient profile and reduce the overall fat content.
Pair with Nutritious Foods: Instead of a plain bagel, pair cream cheese with whole-grain crackers or fresh vegetables to add fiber and other nutrients.

Conclusion: Is Philadelphia Healthy?

Ultimately, how healthy is Philadelphia cheese depends on the variety and how it fits into your overall diet. The original version is high in saturated fat and calories, best enjoyed in moderation. Lighter and whipped versions offer a less calorie-dense alternative with reduced fat. While it contains some beneficial nutrients like vitamin A, it should not be relied on as a primary source. For heart health, replacing some full-fat dairy with plant-based alternatives or lean proteins is a better strategy than simply reducing fat intake alone. By being mindful of portions and choosing wisely, Philadelphia cheese can be a flavorful part of a balanced eating plan.

A Word of Caution on Saturated Fat

While recent studies suggest that saturated fat from whole-fat dairy may not pose the same risk for heart disease as previously thought, the American Heart Association still recommends prioritizing unsaturated fats over saturated fats for optimal heart health. Therefore, replacing some high-fat dairy with plant-based fats from nuts, seeds, and avocados is a beneficial practice for long-term health.

Frequently Asked Questions

The main nutritional drawback of original Philadelphia cream cheese is its high content of saturated fat and overall calories, which can contribute to elevated cholesterol levels if consumed excessively.

Yes, whipped Philadelphia cream cheese is generally lower in fat and calories per serving than the original due to a higher air content, though it is still best consumed in moderation.

A standard 1-ounce (28-gram) serving of regular Philadelphia cream cheese contains approximately 10 grams of fat, with about 5.7 to 6 grams of that being saturated fat.

Some brands and varieties of cream cheese, including Philadelphia, are made with starter cultures that may offer probiotic benefits, but they are typically not a significant source compared to yogurt or other fermented foods.

Many people with lactose intolerance can tolerate small to moderate amounts of cream cheese because it has a relatively low lactose content compared to other dairy products.

Healthier alternatives include lighter versions like Philadelphia Light, Neufchâtel cheese, or even plant-based cream cheese, which contain less fat and fewer calories.

Because of its high-fat and calorie density, regular Philadelphia cheese is not ideal for weight loss when consumed in large amounts. However, it can be included in a weight loss plan in small, controlled portions.