Is cream cheese healthier than butter?

By most measures, yes. USDA data puts cream cheese at 343 calories and 33.5g of fat per 100g, while butter reaches 717 calories and 81.1g of fat, including 51.4g of saturated fat. Cream cheese also contributes 5.8g of protein and 97mg of calcium per 100g against butter's 0.85g of protein. Butter's one clear win is sodium: 11mg per 100g versus 368mg.

Which has fewer calories, cream cheese or butter?

Cream cheese, by roughly half. A tablespoon runs about 51 calories against 102 for butter, and per 100g the score is 343 to 717. Spread 2 tablespoons on a bagel and cream cheese adds about 100 calories where butter would add 204.

Is cream cheese or butter better on a bagel?

Cream cheese wins the bagel math. A 2-tablespoon schmear costs about 100 calories with 1.7g of protein, while the same amount of butter piles on 204 calories and 14.4g of saturated fat. The trade is sodium: roughly 107mg from that serving of cream cheese versus about 3mg from unsalted butter.

Can I substitute cream cheese for butter in baking?

Sometimes, with adjustments. Butter is 81.1g fat per 100g and solid at room temperature, which builds the structure and flakiness in cookies and pastry. Cream cheese carries less than half that fat at 33.5g per 100g plus extra moisture, so doughs behave differently. It shines in frostings, fillings, and dense cakes; for crisp or laminated bakes, stay with butter.

Which is better for keto, cream cheese or butter?

Both clear the bar. Butter is nearly carb-free at 0.1g per 100g, and cream cheese sits at 4.6g net carbs per 100g, still an easy fit. Cream cheese is the keto kitchen's workhorse for fat bombs and no-bake cheesecakes, while butter delivers 102 calories of pure fat per tablespoon to coffee or vegetables.

Does butter or cream cheese have more saturated fat?

Butter, decisively. USDA data lists 51.4g of saturated fat per 100g of butter, which exceeds cream cheese's entire fat content of 33.5g. Each tablespoon of butter carries about 7.2g of saturated fat and 30mg of cholesterol. For anyone managing LDL, cream cheese is the gentler spread, though portions matter with both.

Is cream cheese high in sodium compared to butter?

Yes. Cream cheese holds 368mg of sodium per 100g, which works out to about 107mg in a 2-tablespoon serving, while unsalted butter has just 11mg per 100g. Choosing salted butter closes much of that gap, so check the label if you are tracking blood pressure.

Cream Cheese

Butter

All Comparisons

Cream Cheese vs Butter

Cream Cheese

Wins in 4 of 6 categories

Compare cream cheese and butter calories, fat, sodium, and carbs per tablespoon and per 100g. See which spread wins for bagels, baking, and keto diets.

Verdict (USDA data)

Per 100g, Cream Cheese has 343 calories vs Butter's 720. Cream Cheese has more protein (5.8g vs 0.85g) and less fat (33.5g vs 81.1g).

Sources: Cream Cheese (FDC 2346385) · Butter (FDC 173430)

Nutrition Comparison (per 100g)

Nutrient	Cream Cheese		Butter
Calories	343	vs	720
Protein	5.8g	vs	0.85g
Carbs	4.6g	vs	0.1g
Fat	33.5g	vs	81.1g
Fiber	0g	vs	0g
Sodium	368mg	vs	11mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Cream Cheese: FDC 2346385 · Butter: FDC 173430.

When to Choose Each

Choose Cream Cheese when:

You're halving spread calories (51 vs 102 per tablespoon)
You're limiting saturated fat (butter has 51.4g per 100g, more than cream cheese's 33.5g total fat)
You want some protein and calcium in your spread (5.8g and 97mg per 100g)
You're topping bagels or making cheesecake and frostings

See full Cream Cheese nutrition

Choose Butter when:

You're watching sodium (11mg vs 368mg per 100g)
You're baking anything that needs solid fat for structure (81.1g fat per 100g)
You're keeping carbs at essentially zero (0.1g vs 4.6g per 100g)
You only need a touch of richness (a single 5g pat adds 36 calories)

See full Butter nutrition

Frequently Asked Questions

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Last updated: 2026-07-04

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