Is Cream Cheese Okay to Eat on a Keto Diet?

November 7, 2025 •

3 min read

According to the USDA, a 1-ounce serving of full-fat cream cheese contains only about 1 gram of carbohydrates, making it a very keto-friendly option. This high-fat, low-carb dairy product can be a versatile and delicious addition to your ketogenic diet when consumed in moderation.

Quick Summary

Cream cheese is a low-carb, high-fat dairy product suitable for a ketogenic diet, but portion control is essential. Selecting plain, full-fat varieties and avoiding sweetened options helps maintain strict macro targets.

Key Points

Nutritionally Sound: Plain, full-fat cream cheese is low in carbohydrates (around 1g per ounce) and high in fat, making it suitable for a keto diet.
Choose Plain and Full-Fat: Avoid flavored, sweetened, or low-fat varieties, as these often contain higher carb counts from added sugars and fillers.
Portion Control is Key: Despite being low-carb, calories and carbs can add up. Be mindful of serving sizes (typically 1-2 tablespoons) to maintain your macros.
Versatile Ingredient: Cream cheese can be used in both sweet and savory keto recipes, from fat bombs and desserts to dips and sauces.
Lactose is Minimal: The cheese-making process drains away the whey, which contains most of the milk's lactose, resulting in a low-carb product.
Label Reading is Vital: Always check the nutrition label for hidden carbs, especially when buying whipped or pre-made products.

The Case for Cream Cheese on Keto

Cream cheese has become a beloved staple in the keto community, and for good reason. Its high fat content and minimal carbohydrate count align perfectly with the dietary goals of maintaining ketosis. A typical 1-ounce serving provides approximately 8 grams of fat and just 1 gram of carbohydrates, making it an excellent way to boost your fat intake without consuming excess carbs. It is derived from milk and cream, and the traditional cheese-making process effectively removes most of the lactose, the sugar found in milk, leaving behind a creamy, low-carb product.

Choosing the Right Cream Cheese

Not all cream cheese is created equal when it comes to the keto diet. The nutritional profile can change dramatically based on the type and brand. To ensure you stay within your daily carbohydrate limits, it is crucial to make smart choices at the grocery store. Always read the nutrition labels carefully.

Full-Fat, Plain Blocks: This is the most keto-friendly option. It has the lowest carb count and highest fat content, fitting perfectly into the keto macro ratio. Look for brands that are made with simple ingredients: milk, cream, and cheese cultures.
Whipped Cream Cheese: This type often has a higher carb count per serving than the solid block varieties. The added carbs are typically due to stabilizers and other ingredients used to create the light, fluffy texture. Be mindful of the label.
Flavored Cream Cheese: Many flavored cream cheeses, especially fruit-flavored ones, contain significant amounts of added sugar. These should be avoided on a strict keto diet. For a keto-friendly flavor boost, consider mixing plain cream cheese with your own low-carb ingredients like herbs, spices, or a sugar-free sweetener.
Low-Fat or Fat-Free Cream Cheese: Much like with other low-fat dairy products, manufacturers often replace the fat with fillers and carbohydrates to maintain a similar texture and flavor. This can increase the net carb count, making it a less ideal choice for keto. Stick with the full-fat version.

Comparison of Cream Cheese Varieties (Per 1 oz Serving)


Type	Calories	Total Fat	Total Carbs	Notes
Full-Fat, Plain Block	~84 kcal	~8 g	~1 g	The most reliable and keto-friendly option.
Whipped (Plain)	~74 kcal	~8.4 g	~1 g	Slightly less dense, check labels for added carbs.
Flavored (e.g., Strawberry)	Varies	Varies	Significantly Higher	Often contains added sugars, not keto-friendly.
Low-Fat/Fat-Free	Lower	Lower	Higher	Not recommended for keto due to added carbs.

Creative Ways to Incorporate Cream Cheese into Your Keto Diet

Cream cheese's versatility makes it a valuable asset in a keto kitchen. It can be used in both sweet and savory dishes to add richness and texture.

Keto Desserts: Create delectable low-carb treats like no-bake cheesecakes, cream cheese fat bombs, or a rich, sugar-free cream cheese frosting for keto cakes.
Savory Dishes: Use it to thicken sauces and soups or as a binder in casseroles and dips. It pairs wonderfully with chicken or vegetables like cauliflower and broccoli.
Breakfast: Mix it into scrambled eggs for extra creaminess or blend it with butter and sugar-free sweetener for a low-carb spread on almond flour pancakes.
Quick Snacks: Stuff celery sticks with cream cheese or create a simple, savory dip by mixing it with herbs and spices for pork rinds or low-carb veggie sticks.

Potential Pitfalls: Moderation and Hidden Carbs

While cream cheese is generally keto-friendly, moderation is crucial. Overindulging can still cause you to exceed your daily carbohydrate limit, especially since many keto dieters aim for under 20-50 grams of carbs per day. The calories in cream cheese can also add up quickly, so tracking your portions is important for weight management. Always be vigilant about reading labels to spot hidden carbs, particularly in processed, flavored, or whipped versions. To learn more about the ketogenic diet, consult reliable resources such as Healthline's guide: The Ketogenic Diet: A Detailed Beginner's Guide to Keto.

Conclusion: A Keto-Friendly Favorite

In summary, cream cheese is a fantastic ingredient for those following a ketogenic diet, thanks to its low-carb and high-fat profile. The key to success is to opt for the plain, full-fat block varieties and to be mindful of portion sizes. By avoiding sweetened or low-fat options, you can enjoy the creamy goodness of cream cheese while easily staying in ketosis. From delicious desserts to savory sauces, this versatile dairy product offers a wealth of opportunities to enhance your keto cooking and satisfy your cravings.

Frequently Asked Questions

Moderation is key. A typical serving size of 1 to 2 tablespoons is recommended to ensure you stay within your daily carbohydrate limits, which vary depending on your individual keto plan.

Yes, Philadelphia Original full-fat cream cheese in block form is widely considered keto-friendly. A 2-tablespoon serving has approximately 1.6 grams of carbohydrates. However, always check the label, as their flavored or whipped products may have more carbs.

Milk contains high amounts of lactose, a type of sugar. During the cheese-making process, most of this lactose is separated from the cream cheese curd, resulting in a much lower carbohydrate count in the final product.

It is not recommended. Low-fat and fat-free versions often add starches and fillers to replace the fat, which increases the carbohydrate content and makes them less suitable for a ketogenic diet.

You can use cream cheese to make low-carb cheesecake, savory dips, fat bombs, a thickener for sauces, or mix it into scrambled eggs for added creaminess.

Not directly, but changes in diet to high fat and low fiber can cause digestive issues like constipation for some people. If you experience this, ensure you are also consuming enough low-carb, high-fiber vegetables.

Many hard and aged cheeses are also very low in carbs, while fresh cheeses like cottage cheese and ricotta contain higher carb counts and require more careful portioning. Cream cheese's creamy texture makes it uniquely suited for certain recipes.