Understanding Your Spread: How many calories in 2 tablespoons of herb and garlic cream cheese?

November 7, 2025 •

4 min read

According to the World Health Organization, limiting saturated fat intake to less than 10% of total energy is a key part of a healthy diet, making it important to understand the fat and calorie content of spreads like herb and garlic cream cheese. Knowing precisely how many calories in 2 tablespoons of herb and garlic cream cheese can help you make informed decisions for your dietary goals and manage your daily intake effectively.

Quick Summary

The calorie count for 2 tablespoons of herb and garlic cream cheese varies by brand and type, typically ranging from 50 to 90 calories. Regular versions are higher in fat and calories, while whipped or light options offer a lower-calorie alternative. Understanding these nutritional differences is key for portion control and fitting this savory spread into a balanced diet.

Key Points

Variable Calories: A 2-tablespoon serving can range from 50 to 90 calories depending on the brand and whether it is regular or whipped.
High in Fat: Regular herb and garlic cream cheese is high in fat, particularly saturated fat, which should be monitored for a healthy diet.
Portion Control is Key: Using measuring spoons is crucial for controlling serving size and calorie intake, especially since the spread is calorie-dense.
Healthier Alternatives Available: Options like whipped cream cheese, Neufchâtel, pureed cottage cheese, and hummus offer similar textures with fewer calories or more protein.
Herbs and Garlic Provide Benefits: The herbs and garlic in the spread offer anti-inflammatory and antioxidant properties, making it a more flavorful and beneficial choice than plain options.
Balanced Approach: Enjoying cream cheese in moderation and pairing it with healthy foods like vegetables or whole grains is the best strategy for a balanced diet.

Decoding the calorie count: Regular vs. whipped

The number of calories in a standard 2-tablespoon serving of herb and garlic cream cheese can vary significantly depending on the brand and whether you choose a regular or whipped version. The whipped varieties incorporate air, which reduces the density and, therefore, the calories per tablespoon. For example, a 2-tablespoon serving of regular Philadelphia herb and garlic cream cheese contains approximately 70 calories, while the whipped version contains only 50 calories. Other brands may fall within or outside this range. For instance, President's Choice brand is reported to contain 90 calories for the same serving size, which is important to remember when tracking your intake.

The nutritional breakdown

Beyond just calories, the macronutrient composition of your cream cheese is worth noting. Most of the calories in regular cream cheese come from fat, specifically saturated fat. A typical 2-tablespoon serving of a regular variety might contain around 6-8 grams of fat and 2-5 grams of saturated fat, which is a significant portion of the daily recommended limit. Protein and carbohydrates are minimal, with most flavored spreads containing 1-3 grams of each per serving. Sodium content can also differ between brands, with some containing up to 140mg per serving.

Mindful eating and portion control

Using a measuring spoon is the most accurate way to control your portion size and, by extension, your calorie intake. The difference in calorie density between regular and whipped cream cheese means that eyeballing a serving can lead to overconsumption. For those watching their weight, it's wise to stick to the recommended 1 to 2 tablespoon serving size. Pairing your portion with a whole-grain bagel or crackers and adding fresh vegetables like cucumbers, tomatoes, or bell peppers can enhance satiety and provide a more balanced meal.

Healthier cream cheese alternatives and dietary considerations

For those seeking to reduce their calorie or saturated fat intake, several delicious alternatives are available. Some of these options mimic the creamy texture, while others offer a different flavor profile with added nutritional benefits. For a lower-fat dairy option, Neufchâtel cheese is an excellent choice, as it is made with only milk, not milk and cream, and has a similar taste with fewer calories.

Comparing popular spreads


Spread Type	Serving Size	Approximate Calories	Fat	Notes
Regular Herb & Garlic Cream Cheese	2 Tbsp (approx. 30g)	70-90	6-8g	High in saturated fat; calories vary by brand.
Whipped Herb & Garlic Cream Cheese	2 Tbsp (approx. 22g)	50	4.5g	Lighter and airier, resulting in fewer calories per tablespoon.
Neufchâtel Cheese	2 Tbsp (approx. 30g)	72	6g	A French cheese with a similar taste but about 10% less fat than regular cream cheese.
Pureed Cottage Cheese	2 Tbsp	20-30	<1g	High in protein and low in fat when pureed from a low-fat version.
Greek Yogurt (strained)	2 Tbsp	~25	<1g	A tangy, high-protein alternative when strained for thickness.
Hummus	2 Tbsp (approx. 30g)	~50	2.5g	A plant-based alternative with a creamy texture, offering fiber and protein.

Benefits of herbs and garlic

While cream cheese is high in fat, the herbs and garlic mixed in provide nutritional benefits. Garlic contains potent compounds like allicin that offer anti-inflammatory, antioxidant, and immune-boosting properties. It has also been shown to help manage cholesterol and blood pressure levels. These compounds, combined with the flavor of herbs, provide a good reason to choose this spread over a plain, less flavorful option. Just be mindful of the calorie-dense base.

Incorporating into a healthy diet

Cream cheese can fit into a healthy diet when consumed in moderation. Instead of slathering it thickly on a large bagel, use a controlled portion on a whole-grain bagel or toast. Consider using it as a dip for fresh veggies or as an ingredient to add creaminess to a sauce. For example, a small amount of herb and garlic cream cheese can thicken a soup or make a healthier baked potato topping. As with any indulgence, the key is balance and awareness.

Conclusion

For those asking how many calories in 2 tablespoons of herb and garlic cream cheese, the answer depends on the brand and product type, but generally falls between 50 and 90 calories. While a tasty addition to many meals, its high fat content means portion control is essential for a balanced diet. Fortunately, healthier alternatives like whipped cream cheese, Neufchâtel, pureed cottage cheese, or hummus provide similar textures and flavors with fewer calories and less fat. By being mindful of your portions and exploring alternatives, you can continue to enjoy the delicious flavor of herb and garlic while staying on track with your nutritional goals. For more nutritional information on cream cheese varieties, visit the comprehensive guide on Verywell Fit.

Frequently Asked Questions

Yes, whipped varieties of herb and garlic cream cheese typically have fewer calories per 2-tablespoon serving compared to regular versions. This is because air is incorporated during the whipping process, reducing the calorie density.

You can reduce calories by opting for a light or whipped variety, using a measured portion of 2 tablespoons or less, or choosing a lower-calorie alternative like Neufchâtel cheese, pureed cottage cheese, or hummus.

While cream cheese is not the ideal food for weight loss due to its high fat content, it can be included in a diet in moderation. The key is to control portions strictly and pair it with lower-calorie, high-fiber foods like vegetables.

A standard portion size is about 1 to 2 tablespoons (roughly 1 ounce or 30g). Using a measuring spoon can help you stay within this limit and accurately track your calorie intake.

Some healthy substitutions include Neufchâtel cheese for a similar taste with less fat, pureed cottage cheese or Greek yogurt for a low-fat, high-protein alternative, or hummus for a plant-based option.

Yes, the type of bagel can significantly increase the total calorie count of a meal. A typical bagel with cream cheese can contain around 460 calories, so pairing a small portion of cream cheese with whole-grain toast or vegetables is a better option for calorie control.

The garlic in the spread provides anti-inflammatory, antioxidant, and immune-boosting properties due to compounds like allicin. These benefits add a nutritional boost beyond the cream cheese base, making it a more flavorful and potentially healthier option than a plain spread.