How many calories are in a Cool Whip?

January 7, 2026 •

3 min read

A standard 2-tablespoon serving of Original Cool Whip contains only 25 calories. While a popular and convenient dessert topping, the exact calorie count for Cool Whip can vary depending on the specific product, with versions like Lite, Extra Creamy, and Zero Sugar offering different nutritional profiles.

Quick Summary

Cool Whip's calorie content ranges from 20 to 30 calories per 2-tablespoon serving across its different varieties, including Original, Lite, Extra Creamy, and Zero Sugar. The calorie count depends on the specific formulation, with lighter versions containing fewer calories and fat. Traditional whipped cream generally contains more fat and calories per serving.

Key Points

Original Cool Whip Calories: A 2-tablespoon serving of Original Cool Whip contains 25 calories.
Low-Calorie Options: Lite, Fat-Free, and Zero Sugar versions of Cool Whip contain fewer calories, typically around 20 calories per 2-tablespoon serving.
Extra Creamy is Highest: The Extra Creamy variety has the highest calorie count among the standard Cool Whip products, with 30 calories per serving.
Ingredients vs. Real Cream: Cool Whip is lower in calories than homemade whipped cream, but contains processed ingredients like high-fructose corn syrup and hydrogenated oils, which are absent in natural cream.
Consider Alternatives: Healthier or more natural alternatives include homemade whipped cream (allowing sugar control), Greek yogurt, or vegan coconut whipped cream.
Moderate Consumption: Due to its processed ingredients, Cool Whip is best enjoyed in moderation as part of a balanced diet.

Cool Whip Calorie and Nutritional Breakdown

When adding a fluffy dollop to a slice of pie or a bowl of fresh fruit, it's helpful to know the nutritional details of your whipped topping. While the Original Cool Whip is a staple, the brand offers several variations, each with its own specific calorie and fat content. Understanding these differences can help you make an informed choice for your dietary needs.

Breaking Down Calories by Cool Whip Variety

Original Whipped Topping: The classic version contains 25 calories per 2-tablespoon serving. The calorie breakdown comes primarily from carbohydrates (2 grams of sugar) and fat (1.5 grams). Its ingredients include water, corn syrup, high fructose corn syrup, and hydrogenated vegetable oil.
Lite Whipped Topping: Created as a lower-fat option, the Lite variety contains 20 calories per 2-tablespoon serving. It reduces the fat content to just 1 gram while maintaining a similar sugar level compared to the original.
Zero Sugar Whipped Topping: For those watching their sugar intake, this version is an ideal choice, containing only 20 calories per 2-tablespoon serving. It uses artificial sweeteners instead of sugar to maintain its flavor.
Extra Creamy Whipped Topping: As its name suggests, this is a richer version of the classic. It has a slightly higher calorie count at 30 calories per 2-tablespoon serving and contains 2 grams of saturated fat.
Fat-Free Whipped Topping: This variety contains just 20 calories per 2-tablespoon serving, with no fat. It's a popular choice for those on a restrictive diet or watching their fat intake.

A Comparison of Whipped Toppings

To put these numbers into perspective, let's compare Cool Whip to other popular whipped toppings, including traditional dairy whipped cream and non-dairy alternatives. A comparison table is the most effective way to see the differences clearly.


Topping Type	Serving Size	Calories (approx.)	Total Fat (approx.)	Key Ingredients
Cool Whip (Original)	2 tbsp	25	1.5g	Hydrogenated oil, corn syrup, skim milk
Cool Whip (Lite)	2 tbsp	20	1g	Hydrogenated oil, corn syrup, skim milk
Cool Whip (Zero Sugar)	2 tbsp	20	1g	Hydrogenated oil, corn syrup, artificial sweeteners
Real Dairy Whipped Cream	2 tbsp	50	5g	Cream, sugar
Canned Dairy Whipped Topping	2 tbsp	15	1.5g	Cream, milk, sugar, stabilizers, flavorings
Non-Dairy (Coconut)	2 tbsp	30	2g	Coconut milk, sugar

As the table shows, a standard 2-tablespoon serving of Cool Whip offers significantly fewer calories than the same amount of homemade dairy whipped cream. However, it is important to remember that this lower calorie count comes at the expense of using more processed ingredients, such as high-fructose corn syrup and hydrogenated oils.

What About Healthy Alternatives?

If you're seeking a healthier or more natural dessert topping, there are several alternatives to consider:

Homemade Whipped Cream: By whipping heavy cream yourself, you can control the ingredients and reduce the sugar content. While higher in calories and fat than Cool Whip, it contains more natural ingredients without the hydrogenated oils. For a lighter version, you can slightly sweeten it with a sugar substitute.
Greek Yogurt: For a higher protein option, plain Greek yogurt can be a fantastic, tart alternative. A small dollop adds a creamy texture with a protein boost and minimal calories.
Coconut Whipped Cream: For a vegan or dairy-free option, coconut whipped cream is an excellent choice. You can make it at home using canned coconut cream, or find pre-made versions with varying calorie counts, such as Reddi-Wip's 10-calorie non-dairy option.

Low-Calorie Dessert Ideas with Cool Whip

Despite the processed ingredients, Cool Whip can still be part of a balanced diet when used in moderation, especially when incorporated into low-calorie recipes. Its fat-free and low-sugar varieties are particularly useful for those managing their weight.

Fruit Dip: Combine fat-free or zero-sugar Cool Whip with a package of sugar-free pudding mix for a simple, tasty dip for fresh fruit.
Layered Desserts: Create a light dessert by layering zero-sugar angel food cake with sugar-free pudding mix and Lite Cool Whip.
Frozen Sandwiches: For a quick treat, freeze a spoonful of Lite Cool Whip between two graham cracker squares for a low-cal version of an ice cream sandwich.

Conclusion

Cool Whip's calorie count ranges from 20 to 30 calories per 2-tablespoon serving, depending on the variety chosen, such as Lite, Zero Sugar, Original, or Extra Creamy. While it offers a low-calorie alternative to traditional dairy whipped cream, its use of processed ingredients, including hydrogenated oils and corn syrups, is a nutritional consideration. Ultimately, a balanced approach involves mindful consumption and considering alternatives like homemade whipped cream or Greek yogurt for more natural options, especially for those with specific health goals or dietary preferences.

Frequently Asked Questions

A standard 2-tablespoon serving of Original Cool Whip contains 25 calories. Therefore, one tablespoon would contain approximately 12.5 calories.

Yes, most varieties of Cool Whip contain sugar in the form of corn syrup and high-fructose corn syrup. The Zero Sugar version, however, uses artificial sweeteners and contains 0 grams of sugar.

The Lite, Fat-Free, and Zero Sugar versions of Cool Whip generally have the fewest calories, at around 20 calories per 2-tablespoon serving.

While Cool Whip is lower in calories and fat than real whipped cream, its healthiness is debatable due to its processed ingredients like hydrogenated oils and corn syrups. Many consider homemade whipped cream with controlled sugar to be a more natural option.

The primary ingredients in Cool Whip are water, corn syrup, high-fructose corn syrup, hydrogenated vegetable oil (coconut and palm kernel oils), and skim milk.

Despite being advertised as non-dairy for many years, Cool Whip is not dairy-free. It contains skim milk and sodium caseinate, a milk derivative, making it unsuitable for those with a dairy allergy or strict vegan diet.

Yes, when used in moderation and in its lower-calorie varieties (Lite or Zero Sugar), Cool Whip can be part of a weight-loss plan. It’s a low-calorie way to add flavor to desserts, but should be balanced with a diet rich in whole foods.