Calorie comparison
Cream Cheese vs Yogurt
Per 100 grams, yogurt is the lighter choice by 281 calories, while cream cheese delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cream Cheese | Yogurt |
|---|---|---|
| Calories | 342 | 61 |
| Protein | 6 g | 3.5 g |
| Carbs | 4 g | 4.7 g |
| Fat | 34 g | 3.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🧀 Cream Cheese
1 tbsp (14 g)
48 cal
0.8 g protein · 0.6 g carbs · 4.8 g fat
🥛 Yogurt
1 cup (245 g)
149 cal
8.6 g protein · 11.5 g carbs · 8.1 g fat
Frequently asked
Which has more calories, cream cheese or yogurt?
Per 100 g, cream cheese has 342 calories and yogurt has 61. Yogurt is lower in calories.
Which has more protein, cream cheese or yogurt?
Cream Cheese has 6 g of protein per 100 g; yogurt has 3.5 g. Cream Cheese wins on protein.
Is cream cheese or yogurt better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward yogurt — but portion size matters more than which food you pick.
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