Is there any potassium in cream cheese? Unpacking its nutritional content

December 29, 2025 •

3 min read

While an ounce of plain cream cheese typically contains a small amount of potassium, providing around 19 milligrams, it does not contribute significantly to your daily nutritional needs. This makes it a negligible source of the mineral for most individuals.

Quick Summary

Cream cheese has minimal potassium content, unlike other dairy products such as yogurt and milk. For those needing higher potassium intake, this cheese is not an effective source of the mineral.

Key Points

Low Potassium Content: A standard one-ounce serving of cream cheese contains only about 19-20 milligrams of potassium.
Not a Significant Source: Cream cheese is not an effective way to meet the daily recommended potassium intake for adults, which is typically between 3,500 and 4,700 mg.
Better Dairy Alternatives: Other dairy products, including plain yogurt and milk, contain substantially more potassium than cream cheese.
High-Potassium Food Alternatives: To boost potassium intake, better food choices include vegetables like spinach and sweet potatoes, as well as fruits such as bananas.
Primarily a Fat Source: The main nutritional value of cream cheese comes from its fat and calories, not its mineral density.
Suitable for Low-Potassium Diets: Because of its low content, cream cheese is often a suitable option for individuals on a low-potassium or renal diet.

Understanding Cream Cheese's Potassium Content

Despite being a dairy product, cream cheese is not considered a significant source of potassium. The process of making cream cheese, which involves separating milk fat from the whey, removes most of the naturally occurring minerals, including potassium. A single ounce (about 28 grams) of standard cream cheese contains only about 19 to 20 milligrams of potassium, which is less than 1% of the daily recommended value for an adult. When looking at a larger portion, like a 100-gram serving, the potassium content is still relatively low at around 132 milligrams. This contrasts sharply with the recommended daily intake for adults, which ranges from 3,500 to 4,700 milligrams.

Potassium Content by Serving Size

Here’s a breakdown of the typical potassium levels found in different serving sizes of plain, regular cream cheese:

1 Tablespoon (approx. 14.5g): Contains about 17 milligrams of potassium.
1 Ounce (approx. 28g): Contains about 19 to 20 milligrams of potassium.
100 Grams: Contains about 132 milligrams of potassium.

How Does Cream Cheese Compare to Other Dairy?

To understand just how low the potassium content is in cream cheese, it's helpful to compare it to other dairy products that are known to be better sources of the mineral. The comparison table below highlights the difference in potassium levels per 100-gram serving, based on nutritional data.


Food (per 100g)	Potassium (mg)	Notes
Cream Cheese	132 mg	Low potassium source
Plain Nonfat Yogurt	255 mg	Good source, over double that of cream cheese
Skim Milk	156 mg	Contains more potassium than cream cheese
Cottage Cheese	104 mg	Can vary, but comparable or slightly less than cream cheese
Feta Cheese	19 mg	Extremely low, similar to cream cheese

Excellent Sources of Potassium

If you are aiming to increase your potassium intake, there are many food options that are far more effective than cream cheese. Vegetables and fruits are often the richest sources. Some examples include:

Sweet Potatoes: A single medium sweet potato can provide over 600 milligrams of potassium.
Yogurt: Especially plain, nonfat yogurt, can provide more than 600 milligrams per 8-ounce serving.
Bananas: One medium banana offers around 422 milligrams of potassium.
Spinach: Cooked spinach is a powerhouse, with one cup providing a substantial amount.
White Beans: These legumes are another excellent source, with a half-cup serving containing over 500 milligrams.

Why Potassium Is Important for Health

Potassium is an essential mineral and electrolyte that plays a vital role in the body. It helps regulate fluid balance, muscle contractions, and nerve signals. Maintaining healthy potassium levels is also crucial for managing blood pressure. The kidneys help balance potassium levels by removing excess amounts, but for individuals with certain health conditions, like chronic kidney disease, monitoring intake is necessary. Understanding which foods are high and low in this mineral is important for making informed dietary decisions.

Making Informed Dietary Choices

Knowing that cream cheese is not a rich source of potassium doesn’t mean you must avoid it. Instead, it’s about having realistic expectations regarding its nutritional contributions. Enjoy cream cheese in moderation as part of a balanced diet, and make sure to get your potassium from more nutrient-dense sources like fruits, vegetables, and other dairy products. If you are tracking your potassium for a health-related reason, a registered dietitian can provide personalized guidance.

Conclusion

While it does contain a small amount of potassium, cream cheese is not a food you should rely on for your daily intake of this important mineral. Its nutritional profile is primarily defined by its fat content. For those seeking potassium-rich options, a wide variety of fruits, vegetables, and other dairy products offer far greater nutritional benefits. By understanding these nutritional differences, you can better manage your dietary intake and overall health.

For more detailed information on potassium, consult reliable sources like the National Institutes of Health.

Frequently Asked Questions

Yes, cream cheese does contain a small amount of potassium. A one-ounce serving of plain cream cheese typically has about 19 to 20 milligrams.

No, cream cheese is not considered a good source of potassium. The amount it contains is minimal and does not contribute significantly to the daily recommended intake of the mineral.

A 100-gram serving of cream cheese contains approximately 132 milligrams of potassium.

Yogurt is a much better source of potassium than cream cheese. For example, plain nonfat yogurt contains 255 mg of potassium per 100 grams, almost double the amount found in cream cheese.

Yes, because of its low potassium content, cream cheese is often considered a low-potassium cheese option suitable for individuals on specific dietary restrictions, such as a renal diet.

Excellent sources of potassium include fruits like bananas and dried apricots, vegetables such as sweet potatoes and spinach, and dairy products like plain yogurt and milk.

Yes, light versions of cream cheese also have low potassium levels, consistent with regular cream cheese, as the processing method is similar and reduces mineral content.