Which is Healthier, Goat Cheese or Cream Cheese?

January 10, 2026 •

3 min read

Goat cheese is often touted as a healthier alternative to cow's milk products like cream cheese. While both are popular, a 1-ounce serving of soft goat cheese generally contains fewer calories and less fat than regular cream cheese.

Quick Summary

Goat cheese is generally considered the healthier choice due to higher protein, essential minerals, and easier digestibility. Cream cheese has more fat and fewer micronutrients, making it a less nutrient-dense option. Both should be consumed in moderation as part of a balanced diet.

Key Points

Nutrient Density: Goat cheese is significantly more nutrient-dense, with higher levels of protein, calcium, and various vitamins compared to cream cheese.
Digestibility: Goat cheese is often easier to digest for those with sensitivities due to its A2 casein protein, lower lactose content, and smaller fat globules.
Fat Content: Cream cheese contains more total fat and saturated fat per serving than soft goat cheese, leading to a higher calorie count.
Satiety and Weight Management: The medium-chain fatty acids in goat cheese promote a feeling of fullness, which can be beneficial for appetite control and weight management goals.
Moderation is Key: Both cheeses are high in saturated fats and should be consumed in moderation as part of a balanced and healthy diet.

When comparing two popular dairy spreads, the question of which is healthier, goat cheese or cream cheese, often arises. The answer depends largely on specific nutritional profiles, processing methods, and individual dietary needs, such as lactose sensitivity. Overall, goat cheese typically offers a more robust nutrient density and better digestibility for many people.

Nutritional Breakdown: Goat Cheese vs. Cream Cheese

To make an informed decision, it is essential to look at the numbers. While both products are high in fat and should be enjoyed in moderation, their macronutrient and micronutrient profiles differ significantly. The following table outlines the approximate nutritional values per 1 ounce (28g) serving of typical soft varieties of each cheese.


Nutrient	Soft Goat Cheese (approx. per 1 oz)	Regular Cream Cheese (approx. per 1 oz)
Calories	75 kcal	99-100 kcal
Total Fat	6g	9g
Saturated Fat	4g	6g
Protein	5g	2g
Carbohydrates	0g	2g
Sodium	104-130mg	89-105mg
Calcium	40mg	20mg
Cholesterol	13mg	31mg

Key Nutritional Differences

Protein: Goat cheese is a clear winner, offering more than double the protein per serving compared to cream cheese.
Fats: Cream cheese has a higher total fat and saturated fat content, contributing to its higher calorie count.
Vitamins and Minerals: Goat cheese provides significantly more calcium, phosphorus, iron, and vitamin A. Cream cheese offers some Vitamin A but is less nutrient-dense overall.
Sodium: Cream cheese generally has slightly less sodium than soft goat cheese, though levels can vary widely by brand and aging process.

Digestibility and Dietary Considerations

One of the most significant advantages of goat cheese is its digestibility for individuals with dairy sensitivities.

Lower Lactose: Goat's milk naturally contains less lactose than cow's milk.
Different Protein Structure: Goat cheese contains predominantly A2 casein protein, which many people find easier to digest than the A1 casein common in most cow's milk products.
Smaller Fat Globules: The fat globules in goat's milk are smaller and more easily broken down by digestive enzymes, which can reduce digestive discomfort and improve nutrient absorption.

For those who experience bloating or stomach upset with traditional cow's milk cream cheese, goat cheese can be a viable and comfortable alternative.

Health Benefits

Both cheeses offer some health benefits when incorporated into a balanced diet:

Benefits of Goat Cheese

Bone Health: Rich in calcium, phosphorus, and zinc, it supports strong bones and may help prevent osteoporosis.
Gut Health: Fresh goat cheese can contain beneficial probiotics and oligosaccharides that support a healthy gut microbiome.
Satiety: The unique medium-chain fatty acids (MCTs) in goat cheese are metabolized quickly for energy and can help you feel fuller for longer, potentially aiding in weight management.

Benefits of Cream Cheese

Vitamin A: A good source of Vitamin A, which is essential for vision health and immune function.
Antioxidants: Contains small amounts of antioxidants like carotenoids, which help fight oxidative stress.

Conclusion: Which is Healthier, Goat Cheese or Cream Cheese?

While both should be consumed in moderation due to their high saturated fat content, goat cheese is generally the healthier choice. Its superior nutritional profile—featuring more protein, calcium, and other essential minerals, along with its improved digestibility for many people—gives it an edge over cream cheese. Cream cheese remains a popular, versatile spread but offers fewer micronutrients and higher fat per serving. When looking for a nutrient-dense and potentially stomach-friendly option, goat cheese is the better selection for your diet.

References

For more detailed nutritional information, consult the USDA FoodData Central database.

Frequently Asked Questions

Yes, many individuals with moderate lactose intolerance find goat cheese easier to digest than cow's milk cream cheese. This is because goat's milk has naturally lower levels of lactose and different protein and fat structures that are less likely to cause digestive upset.

Goat cheese has substantially more protein. A 1-ounce serving of soft goat cheese has approximately 5 grams of protein, whereas the same serving of regular cream cheese has only about 2 grams.

Cream cheese is a good source of Vitamin A and contains some antioxidants. Certain brands of cream cheese may also contain beneficial probiotics if they have 'live and active cultures'.

Soft goat cheese generally has fewer calories per ounce (around 75 kcal) than regular cream cheese (around 100 kcal).

Yes, soft, fresh goat cheese is a great substitute for cream cheese in many recipes, including spreads, dips, and some baked goods. It will impart a tangier, distinct flavor compared to the milder taste of cream cheese.

Neither regular goat cheese nor regular cream cheese is considered low-fat; both are high-fat products. However, low-fat versions of both products are available on the market which can reduce the saturated fat and calorie intake.

Regular cream cheese tends to have a higher amount of saturated fat per serving (around 6g) compared to soft goat cheese (around 4g). High intake of saturated fats can increase the risk of cardiovascular diseases, so moderation is important for both.