How much protein is in fat-free cream cheese?

Two tablespoons of fat-free cream cheese (36 g) has 5.7 g of protein (38 kcal); 100 g has 15.7 g.

Feast Factsper 100 g

PER 100 GProtein

15.7g

Calories105

Carbohydrate7.7g

Fiber0g

Sugars5.5g

Fat1g

Saturated0.6g

Sodium702 mg

15.0 g protein per 100 kcal · USDA FoodData Central

Protein verdictLean protein source

15.0 g of protein per 100 kcal (60% of its calories): 10 g or more is lean on our scale.

25 g of protein from fat-free cream cheese alone takes 159 g (about 8.8 tbsp) and 167 kcal.

#18 of 37 in Dairy & cheese for protein per 100 g, #3 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in fat-free cream cheese per portion
Portion	Protein	kcal	Carbs	Fat
100 g	15.7 g	105	7.7 g	1 g
1 oz (28 g)	4.5 g	30	2.2 g	0.3 g
1 cup (288 g)	45 g	302	22 g	2.9 g
1 tbsp (18 g)	2.8 g	19	1.4 g	0.2 g
2 tbsp (36 g)	5.7 g	38	2.8 g	0.4 g
1 package (227 g)	36 g	238	17 g	2.3 g

Two tablespoons of fat-free cream cheese (36 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

fat-free cream cheese compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Fat-free cream cheese	15.7 g	105	15.0 g
Cottage cheese (2%)	10.4 g	81	12.8 g
Cottage cheese (4%)	11.1 g	98	11.3 g
Light sour cream	3.5 g	136	2.6 g
Half-and-half	3.1 g	131	2.4 g

All 200 foods →

Recipes with fat-free cream cheese

4 recipes in the Feast Mode library use fat-free cream cheese, macros computed the same way.

Across the 4 library recipes that use it, a serving has 25 g of fat-free cream cheese on average, which brings 4 g of protein: 14% of the dish’s protein. It carries the most in Greek Yogurt Cinnamon Rolls, at 20% of the protein.

46G
PROTEIN

Buffalo Chicken Mac and Cheese

60 min · 505 kcal

33G
PROTEIN

Greek Yogurt Cinnamon Rolls

47 min · 477 kcal

29G
PROTEIN

Berry Cheesecake Yogurt Bowl

7 min · 349 kcal

11G
PROTEIN

Lemon Blueberry Cheesecake Bars

386 min · 189 kcal

Questions

How much protein is in two tablespoons of fat-free cream cheese?

Two tablespoons of fat-free cream cheese (36 g) has 5.7 g of protein and 38 kcal, with 2.8 g of carbohydrate and 0.4 g of fat.

How much protein is in 100 g of fat-free cream cheese?

100 g of fat-free cream cheese has 15.7 g of protein, 105 kcal, 7.7 g of carbohydrate and 1 g of fat (USDA FoodData Central 172207).

Is fat-free cream cheese a good source of protein?

Lean protein source: 15.0 g of protein per 100 kcal (60% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from fat-free cream cheese alone takes 159 g (about 8.8 tbsp) and 167 kcal.

Which has more protein, fat-free cream cheese or cottage cheese (4%)?

Fat-free cream cheese, with 15.7 g of protein per 100 g against 11.1 g for cottage cheese (4%). Per 100 kcal: fat-free cream cheese 15.0 g, cottage cheese (4%) 11.3 g.

Source: USDA FoodData Central, SR Legacy 172207: “Cheese, cream, fat free”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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