How many calories are in 30ml of whipped cream?

November 22, 2025 •

4 min read

According to nutritional data, a 30ml serving of heavy whipping cream contains approximately 100-104 calories, but this can vary depending on its type and preparation. Understanding how many calories are in 30ml of whipped cream is key for anyone monitoring their intake or planning a dessert with the right nutritional balance.

Quick Summary

A 30ml serving of whipped cream can vary significantly in calorie count based on its type (heavy, light, aerosol) and whether it's sweetened. The calorie content is primarily driven by its fat content. This guide provides a detailed analysis of the caloric values, macronutrient breakdown, and practical tips for controlling portion sizes.

Key Points

Varies by Type: A 30ml portion of heavy whipping cream has approximately 100-104 calories, while lighter or canned versions have significantly fewer calories.
Fat is the Main Source: Nearly all calories in heavy whipping cream come from fat, which accounts for its dense, rich texture.
Homemade vs. Canned: Canned aerosol whipped cream is much lower in calories per serving because it is mostly air. It can be a very low-calorie topping option.
Light vs. Heavy Cream: Heavy whipping cream has at least 36% milk fat, making it more calorie-dense than light whipping cream (30-36% milk fat).
Portion Matters: Because cream expands when whipped, a 30ml liquid measurement is much more calorie-dense than a 30ml measure of the finished, airy whipped product.
Alternatives Exist: For lower-calorie options, consider alternatives like Greek yogurt, coconut cream, or silken tofu, which provide creaminess with different nutritional profiles.

Understanding the Calorie Count in Whipped Cream

The calorie content of whipped cream is not a single, fixed number. It depends heavily on the type of cream used, as well as whether sugar and other ingredients are added during the whipping process. For a standard 30ml liquid serving of un-whipped, heavy whipping cream, you can expect around 100-104 calories. This is because the calories are almost exclusively derived from fat. However, once cream is whipped, its volume increases dramatically, meaning a tablespoon of whipped product contains fewer calories than a tablespoon of its liquid counterpart. This is a critical distinction for anyone measuring their intake.

Heavy Whipping Cream vs. Light Whipping Cream

The most significant factor affecting the calorie count is the fat content. Heavy whipping cream must contain at least 36% milk fat, while light whipping cream falls between 30% and 36%. This difference directly impacts the caloric value.

Heavy whipping cream: Per tablespoon (approximately 15ml) of liquid heavy cream, you can expect around 50-52 calories. Therefore, a 30ml serving would contain about 100-104 calories.
Light whipping cream: A tablespoon of liquid light whipping cream contains slightly fewer calories, at roughly 44 calories per tablespoon. A 30ml portion would thus be around 88 calories.

The Impact of Preparation: Homemade vs. Canned

How whipped cream is prepared also plays a major role. Homemade whipped cream often involves whipping heavy cream with a small amount of sugar, while canned or aerosol varieties can vary widely in their formulation.

Homemade: When made with heavy cream and a little sugar, the calorie count per volume is consistent. The key is understanding that a 30ml measurement refers to the liquid cream before it is whipped. After whipping, the same 30ml of liquid cream can puff up to a much larger, airier volume.
Canned/Aerosol: These products often contain stabilizers, sweeteners, and air. The result is a much lower calorie count per tablespoon of the final, airy product. Some data suggests a single tablespoon of canned whipped cream could have as few as 8-15 calories. This is a massive difference and can be a strategic choice for those on a strict calorie-controlled diet.

Macronutrient Profile of Whipped Cream

Beyond just calories, understanding the macronutrient profile gives a clearer picture of what you are consuming. For a 30ml portion of heavy whipping cream, the breakdown is overwhelmingly fat.

Fat: Most of the calories (around 95%) come from fat, primarily saturated fat.
Carbohydrates: Very low, typically less than 1g per 30ml, mainly from milk sugars (lactose). If you add sugar during preparation, this number will increase.
Protein: Also very low, usually less than 1g per 30ml.

Comparison Table: Calories in Different Whipped Cream Types (per 30ml)


Type of Whipped Cream	Approximate Fat Content	Approx. Calories (per 30ml liquid)	Notes
Heavy Whipping Cream	>= 36%	100-104 calories	High-fat, dense, and rich.
Light Whipping Cream	30-36%	~88 calories	Lighter texture, slightly fewer calories.
Canned/Aerosol	Varies	~16-30 calories (whipped)	Very low calories per serving due to aeration; contains added sugars and stabilizers.
Homemade (Lightened)	Varies	~60-80 calories	Using a combination of light cream and milk can reduce calories.
Coconut Cream (Vegan)	Varies	~60-80 calories	Dairy-free alternative, can have fewer calories and different fat profile.

Healthy Alternatives and Practical Tips

For those watching their calorie intake, there are alternatives that can provide a similar creamy texture with fewer calories.

Alternatives for a Creamy Topping

Greek Yogurt: Plain, full-fat Greek yogurt can be a thick, tangy, and protein-rich alternative. For a dessert topping, mix with a touch of vanilla and sweetener. It contains far fewer calories than heavy cream.
Coconut Cream: For a dairy-free option, the solid part of a chilled can of full-fat coconut milk can be whipped into a creamy topping. The calorie count can be lower depending on the portion size.
Silken Tofu: Blended with a little soy milk and sweetener, silken tofu can create a smooth, creamy sauce or topping. It’s significantly lower in fat and calories.

Practical Tips for Portion Control

Use a Food Scale: Measuring cream by weight (grams) instead of volume (ml) can be more accurate, especially for aerosol products where the density is much lower.
Choose Canned for Low-Calorie: If calorie counting is your priority, the airy nature and lower fat content of many canned whipped creams make them the clear winner.
Make it Yourself: Making homemade whipped cream with light whipping cream and a minimal amount of sugar gives you total control over the ingredients and nutritional content.

Conclusion

To sum up, the number of calories in 30ml of whipped cream is not a straightforward figure. A 30ml liquid measure of heavy whipping cream is around 100-104 calories, but this changes once it is whipped and depends on whether you're using heavy cream, light cream, or a store-bought aerosol product. For a lower-calorie option, canned whipped cream or alternatives like Greek yogurt provide a flavorful choice without the caloric density of heavy cream. Ultimately, knowing the difference between the products and how they are prepared is the key to making an informed decision for your dietary needs. For precise nutritional information, always consult the product's nutrition label.

Navigating Dessert with Cream

When enjoying a dessert, understanding how to best use whipped cream can help you manage your calorie intake effectively. For example, a small dollop of homemade heavy cream provides richness, while a generous squirt of an aerosol can deliver a fluffy texture with minimal caloric impact. Consider pairing with fruit or a low-fat dessert for a lighter treat.

References

'Calories in 30 ml of Whipping Cream and Nutrition Facts', FatSecret.com. 'Varieties Nutrition Facts Storing and Handling What is Cream?', St. Louis Dairy Council. 'What's the difference between heavy cream and whipping cream?', TODAY.com.

Frequently Asked Questions

Yes, canned whipped cream typically has significantly fewer calories per tablespoon compared to homemade whipped cream from heavy cream. The aerosol product is full of air, making it much less dense and therefore less calorically concentrated per volume.

Light whipping cream, with a milk fat content of 30-36%, is less calorie-dense than heavy whipping cream, which has at least 36% milk fat. A 30ml liquid serving of light cream will have fewer calories than the same amount of heavy cream.

To reduce calories, use a lighter cream or make a substitute with a lower-fat base. You can also whip a blend of light cream and whole milk. Another option is to use a non-dairy alternative like coconut cream.

Yes, a 30ml measurement refers to liquid volume. Once cream is whipped, it incorporates air and expands. The resulting 30ml of fluffy whipped product will contain far fewer calories than 30ml of the un-whipped, liquid cream.

30ml is equivalent to two tablespoons. A standard metric tablespoon is 15ml, so 30ml is a helpful reference for portioning.

Yes, several alternatives exist for a lower-calorie topping. Options include plain Greek yogurt sweetened with a touch of vanilla, whipped coconut cream from the solid part of a chilled can, or a blend of silken tofu and soy milk.

Whipped cream is made from heavy cream, which by definition has a high milk fat content (at least 36% for heavy cream). The fat is what allows the cream to hold its shape when air is incorporated during whipping.