Cream cheese, full fat, block
Category: Dairy & Egg Products
Nutrition Highlights
Serving Size
Calories
343
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 302 (87.9%) |
| Protein | 23 (6.8%) |
| Carbohydrate | 18 (5.3%) |
| Total | 343 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 55 (54.7%) |
| Fat | 34 (33.5%) |
| Protein | 5.8 (5.8%) |
| Carbohydrate | 4.6 (4.6%) |
| Ash | 1.4 (1.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in calcium which is important for bone health
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Contains conjugated linoleic acid which may help reduce body fat and promote weight loss
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Rich source of vitamin B12 which is important for energy production and red blood cell formation
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Provides protein in moderate amounts which is important for growth, cell repair and maintenance of muscle mass
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Contains fat but majority is saturated fat which does not negatively impact cholesterol levels like trans fats
Risks
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High in saturated fat and calories which can contribute to weight gain and increased risk of heart disease if consumed in large amounts regularly
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Contains no fiber, vitamins, or minerals. Overconsumption provides empty calories without nutritional benefits
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Full fat dairy products are higher in saturated fat than low-fat options which is linked to higher LDL cholesterol levels
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May contain traces of lactose which could cause digestive issues for those with lactose intolerance
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Contains sodium which can impact blood pressure levels if large amounts are consumed regularly as part of an overall high sodium diet
Additional Information
Cream cheese, full fat, block, is a popular dairy product known for its creamy texture and rich flavor. It is primarily made from milk and cream, and is often used as a spread or ingredient in various dishes. Let's examine the nutritional benefits and risks associated with this particular type of cream cheese.
Nutritional Benefits:
1. Calcium: Cream cheese is a good source of calcium, a mineral essential for maintaining strong bones and teeth. Adequate calcium intake is crucial for individuals of all ages to prevent conditions like osteoporosis and promote overall bone health.
2. Protein: Cream cheese contains protein, which is important for the growth, repair, and maintenance of body tissues. Protein is also involved in the production of enzymes, hormones, and antibodies, supporting various bodily functions.
3. Vitamin A: This type of cream cheese often contains vitamin A, a fat-soluble vitamin that plays a vital role in maintaining healthy vision, supporting the immune system, and promoting cell growth and differentiation.
4. Energy: Cream cheese is a calorie-dense food, providing energy for our daily activities. It can be particularly beneficial for individuals with higher energy needs, such as athletes or those undergoing intense physical activity.
Nutritional Risks:
1. High in Saturated Fat: Cream cheese, especially the full-fat varieties, tends to be high in saturated fat. Excessive consumption of saturated fat can contribute to increased levels of LDL (bad) cholesterol in the blood, which may raise the risk of heart disease if consumed in excess.
2. High in Sodium: Some cream cheese products, including the full-fat block version, can be high in sodium. A diet high in sodium can lead to increased blood pressure, which is a risk factor for cardiovascular diseases.
3. Low in Essential Nutrients: While cream cheese provides certain nutrients like calcium and vitamin A, it is relatively low in other essential vitamins and minerals. Relying solely on cream cheese for nutrition may result in a lack of variety in the diet, potentially leading to nutrient deficiencies over time.
4. Potential for Weight Gain: Due to its high calorie content, regular consumption of full-fat cream cheese can contribute to weight gain if not consumed in moderation. Excess calorie intake can lead to an energy imbalance and contribute to the development of obesity.
Recommendations:
1. Moderation: Enjoy cream cheese in moderation as part of a balanced diet. Opt for reduced-fat or low-fat versions to reduce saturated fat intake.
2. Pair with Nutrient-Rich Foods: Use cream cheese as a condiment rather than a primary food source. Combine it with whole-grain bread, vegetables, or fruits to increase the nutritional value of your meals.
3. Consider Alternatives: Explore alternative spreads or dips that are lower in saturated fat and sodium, such as hummus or Greek yogurt-based spreads.
4. Read Labels: Be mindful of portion sizes and read the nutrition labels to make informed choices. Compare different brands to select options with lower saturated fat and sodium content.
While cream cheese, full fat, block, can provide certain nutritional benefits like calcium and protein, it is important to consume it in moderation due to its high saturated fat and sodium content. Variety is key, and incorporating a wide range of nutrient-dense foods into your diet is recommended for optimal health.