Is Cream Cheese a Good Source of Vitamin A?

January 9, 2026 •

3 min read

According to the USDA, a single ounce of regular cream cheese contains approximately 10% of the Daily Value (DV) for vitamin A, making it a decent source of this essential nutrient. This versatile dairy spread can contribute to your daily intake, but its overall nutritional profile warrants a closer look.

Quick Summary

This article explores the vitamin A content in cream cheese, examining its quantity relative to other foods and its potential health benefits. It also discusses the nutritional trade-offs, like its high fat and calorie density, and offers healthier alternatives for boosting vitamin A intake.

Key Points

Moderate Source: A 1-ounce serving of regular cream cheese provides about 10% of the Daily Value for vitamin A.
High in Fat and Calories: Regular cream cheese is calorie-dense and high in saturated fat, so portion control is important.
Better Vitamin A Sources Exist: Foods like sweet potatoes, carrots, spinach, and liver offer significantly more vitamin A per serving.
Functional Benefits: The vitamin A in cream cheese supports vision, immune function, and reproductive health.
Enjoy in Moderation: Cream cheese can fit into a healthy diet when consumed in moderation and paired with other nutritious foods.
Consider Alternatives: Opting for low-fat cream cheese or plant-based spreads can reduce saturated fat and calorie intake.

Understanding the Vitamin A in Cream Cheese

Cream cheese is a soft, spreadable dairy product known for its rich flavor and texture. It is made from milk and cream, and its vitamin A content comes directly from these dairy sources. Since vitamin A is a fat-soluble vitamin, it is naturally present in foods that contain fat, including full-fat dairy products like cream cheese.

While a single 1-ounce (28-gram) serving of regular cream cheese provides about 10% of the daily value for vitamin A, it is important to consider the context of your overall diet. The amount is significant enough to be noted on a nutritional label but does not make cream cheese a primary or concentrated source of this vitamin when compared to other foods.

The Role of Vitamin A in the Body

Vitamin A, also known as retinol, is a crucial nutrient with several vital functions.

Vision: It helps produce the pigments in the retina, promoting good eyesight, especially in low light.
Immune Function: Vitamin A supports the growth and distribution of T cells, which are white blood cells that help protect the body from infections.
Cell Growth and Development: It is essential for healthy growth and the maintenance of tissues in the skin, lungs, intestines, and other organs.
Reproduction: This nutrient is vital for both male and female reproductive health.

Nutritional Considerations and Healthier Alternatives

Although cream cheese offers some vitamin A, it is important to balance its intake with its high fat and calorie content. Regular cream cheese is calorie-dense and relatively low in protein compared to other dairy products. For those watching their intake of saturated fats or calories, low-fat cream cheese is an option, though it may have a different taste and texture. Alternatively, a plant-based cream cheese can reduce saturated fat intake, though these may vary in their vitamin A content.

To maximize your vitamin A intake from more nutrient-dense sources, consider adding a variety of fruits, vegetables, and other protein-rich foods to your diet. The body can acquire vitamin A from preformed sources (animal products) and provitamin A carotenoids (plant sources).

Excellent sources of Vitamin A include:

Animal-based: Liver, eggs, fortified milk, and various cheeses.
Plant-based (Provitamin A): Sweet potatoes, carrots, spinach, kale, and mangoes.

Cream Cheese vs. Other Vitamin A Sources

To put cream cheese's vitamin A contribution into perspective, let's compare it to other common food sources. The following table illustrates how a standard serving of cream cheese stacks up against other vitamin A-rich foods.


Food Item	Serving Size	Vitamin A Content (approx.)	Notes
Cream Cheese, Regular	1 oz (28g)	87 mcg RAE / 10% DV	High in fat and calories.
Sweet Potato, baked	1 medium	>1,400 mcg RAE / 156% DV	Excellent source of beta-carotene, high in fiber.
Carrots, raw	1/2 cup	459 mcg RAE / 51% DV	Good source of provitamin A.
Spinach, boiled	1/2 cup	573 mcg RAE / 64% DV	Offers other vitamins and minerals.
Beef Liver, pan-fried	3 oz	>6,500 mcg RAE / 731% DV	Extremely high concentration; should be consumed in moderation.
Egg, hard-boiled	1 large	75 mcg RAE / 8% DV	Also provides protein and other nutrients.

How to Incorporate Cream Cheese Moderately

If you enjoy cream cheese, it can still be part of a healthy diet when used in moderation.

Use it as a binder: Mix it into dips or spreads with more nutrient-dense ingredients like blended vegetables or nuts.
Pair it with whole grains: Use a thin layer on whole-wheat bagels or crackers to add flavor without excess fat.
Combine with vegetables: Serve cream cheese-based dips with fresh vegetable sticks for added vitamins and fiber.
Choose lighter versions: Opt for low-fat or whipped cream cheese varieties to reduce calories and saturated fat.

Conclusion

In summary, cream cheese does contain a respectable amount of vitamin A, providing about 10% of the Daily Value per 1-ounce serving. While this makes it a decent dietary source, it is not a powerhouse of the vitamin compared to nutrient-dense foods like liver, sweet potatoes, and leafy greens. Because cream cheese is also high in fat and calories, it is best enjoyed in moderation as part of a balanced diet rich in a variety of other vitamin A sources. Focusing on plant-based provitamin A sources and lean animal products will provide a more comprehensive and balanced nutritional profile for your daily needs.

For more in-depth nutritional information on vitamins, you can visit the Office of Dietary Supplements website.

Frequently Asked Questions

A standard 1-ounce (28-gram) serving of regular cream cheese provides approximately 10% of the Daily Value (DV) for vitamin A.

While cream cheese contains vitamin A, full-fat milk is also a good source. Cream cheese may be slightly more concentrated per ounce due to its higher fat content, but a healthy, balanced diet should include a variety of dairy products and other vitamin A-rich foods.

The body can use vitamin A from both animal sources (preformed vitamin A, like in cream cheese) and plant sources (provitamin A carotenoids, like in carrots). Both are beneficial, but many vegetables offer more vitamin A per calorie and additional fiber.

No, relying solely on cream cheese would require consuming excessive calories and saturated fat to meet your daily vitamin A needs. A balanced diet with a variety of fruits, vegetables, and other dairy products is recommended.

Yes, lighter versions of cream cheese still contain vitamin A, but potentially in smaller amounts per serving due to lower fat content. The specific amount can vary by brand, so checking the nutritional label is best.

Pairing cream cheese with whole-grain crackers, fresh vegetables like celery and bell peppers, or adding it to a dip with blended spinach can boost the overall nutritional value of your snack.

The main consideration is the high fat and calorie content of regular cream cheese. As vitamin A is fat-soluble, excessive intake over time from concentrated sources can potentially be stored in the liver and cause toxicity, though this is highly unlikely with cream cheese alone and is more of a concern with high-dose supplements or liver consumption.