Heavy Cream Nutrition Facts and Healthy Substitutes

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Heavy cream is usually taken as a FAT and only fat, but the truth is “heavy cream is much more than just fat – a cream with a few more essential nutrients required to enhance its creamy texture and luxurious taste.” No doubt, it has the highest percentage of fats, but that doesn’t mean it lacks behind in delivering you other nutrients. Heavy cream falls into the category of dairy products. Adding heavy cream to the dishes as an ingredient can do wonders because it can give you soft, scrumptious peaks.

Feel free to use it for making scrambled eggs fluffier, coffee or tea thicker, and mashed sweet potatoes more palatable!

Apart from comprising a minimum of 36% milkfat, it includes protein, vitamins (A and D), and minerals (calcium, phosphorus). When it comes to the nutrition of heavy cream, the major focus is shifted to its caloric load. Yes, it is HIGH in calories, making it unsuitable to be consumed in substantial quantities. So, it would not be wrong to say that heavy cream is not as highly nutritious as one can imagine, and it will fail to give you any significant nutritional benefits.

So, what is all this likeness and craze for adding creams in foods for if it is not for heavy cream nutrition?

Well, being a strategic ingredient, heavy creams have a unique texture and a delicately subtle taste that can really bring a whole new mood to your nutritious recipes. All you need is a splash of this white magical item to your soups, sauces, or dressings, and whisk it away. Or else, take a spoonful of heavily whipped cream and dip your berries – a luscious, sugar-free dessert!

Heavy Cream Nutrition Facts

As per the USDA nutrition information, the following values are for 1 cup of fluid heavy cream that must be weighing around 238g.

  • Total Calories: 809 (1 tablespoon contains roughly 51 calories)
  • Sodium: 64.3mg
  • Fat: 85.9g
  • Carbohydrates: 6.76g
  • Protein: 6.8g
  • Fiber: 0g
  • Sugars: 6.95g

Let’s understand the nutrition of heavy cream a bit closely!

heavy cream nutrition


As we mentioned earlier, heavy cream is a dairy product; it is found to have a comparatively low amount of carbs. And a small quantity you can find is all because of lactose (a naturally occurring sugar). Considering that you will never be able to eat one full cup of cream in a single sitting, you can get a negligible amount of carbs. Even if you consume 2 tablespoons or 1/4 cup of whipped cream, all you will get is not more than 0.9g.


Oh yes, the fats! Heavy cream and fat go hand in hand.

Enriched with saturated fats, eating 2 tablespoons of cream will provide you with 6.9g, 2.7g, and 0.5g of saturated, monounsaturated, and polyunsaturated fats, making a total of around 11g. Sounds acceptable as long as you are not consuming more than 2 Tbsps. in one sitting.


No doubt, it has a dairy protein in it, but when compared, it might not be a sensible pick to meet the needs of your dairy proteins. Why? Because it has a lesser quantity of protein but higher calories. Pretty unstable combination!

In 2 tablespoons of heavy cream, you will get approx. 0.9 grams protein.

Vitamins and Minerals

It might shock you, but heavy cream tends to have micronutrients that play an impressive role in improving overall health. Primarily, it contains vitamin A and vitamin D. Both are fat-soluble. And that is why they are most likely to be absorbed by your body. From the minerals, it has calcium, potassium, and phosphorus. But what differentiates heavy cream nutrition from any other dairy item is the minute quantities it offers. To get adequate amounts of any of these vitamins or minerals, you would have to consume a huge amount of cream, which is nearly impossible.

Storage & Safety

Always refrigerate the cream to keep it fresh and usable even after being opened.

You are advised to keep it for a maximum of 7-8 days or a week.

Try storing cream on the lowest shelf and at the back (near the cooling grill) to keep it cold.

Never place it inside the door or refrigerator’s covered sections as the temperature fluctuates there the most.

A spoiled cream tends to have either lump (clumps) or a sour smell.

heavy cream nutrition

Possible Allergies

It goes without saying, but if the person is intolerant to dairy or lactose, heavy cream must be avoided at all costs. During an allergic bout, the patient will experience mild to severe symptoms, including nausea, vomiting, bloating, gas, digestive issues, wheezing, or hives.

About Heavy Cream on Keto Diet

One of the most frequently asked questions is, “if the heavy cream is keto-friendly or not?” Let’s find out!

What a keto diet really means is an extremely low-carbohydrate meal plan. The diet must have a restricted amount of carb up to 20–50g/day, whereas the caloric need should be met by fats up to 70% or more. It clears that every food that is high in fats and low in carbs is keto-friendly. And that is exactly how the heavy cream is made. In a 1/4 cup cream, you will get only 1.75g carbs which is very reasonable. But in terms of sugar, both heavy and whipping cream have added sugars. It might affect your nutrients’ balance a bit.

Don’t get confused! Restricting dairy products (yogurt and milk) is a good choice as they have sugar called lactose.

Best Substitutes for Heavy Cream

Yes, heavy cream has a massive use in making tasteful soups, sauces, delicious homemade butter, pure ice cream, and sour cream. The nutrition in heavy cream is also pretty impressive. Despite being a staple ingredient, its composition based on high-fat parts makes it a slightly unsuitable option for some. But don’t worry, there is a variety of lower-fat or dairy-free items that can be easily used as a successfully delicious alternative.

heavy cream nutrition

  • The best replacement for cream is a thickened mixture you will get after combining milk and butter. Absolutely a sure-fire way to make your cooking or baking recipes delectable by adding an extra pop of creaminess.
  • Are you a vegan? The best dairy-free alternative is a mixture of soy milk and olive oil. Where olive oil makes up for the fat quantity, soy milk adds up to the luscious flavor. An ideal pick for bringing unbeatable tenderness in baked goods. Avoid using it in recipes that demand whipping.
  • Not a fan of olive oil? Replace it with silken tofu that you can have in solid white blocks. Although tofu has a softer consistency, nothing can match its high-protein, dairy-free features. Blend it with soy milk to get a smooth texture.
  • For vegans, coconut cream comes in second place as a substitute for cream. This thick, hardened coconut cream is a versatile ingredient. Perfect for making desserts and baking.
  • Listen y’all the fitness freaks who are in search of a low-fat, low-calorie substitute for heavy cream, a combination of cornstarch and milk will work well. Cornstarch thickens milk giving a texture similar to the heavy cream. But, it has the tendency to slightly change the texture of baked goods.
  • You can never go wrong with Greek yogurt and a whole milk combination. Best for thickening your curry, Greek yogurt is also known to be high in protein. Nutritious and tasty! Remember: Greek yogurt has less fat, letting it not bring the same flavor or tenderness as heavy cream.
  • Another high-protein substitute is cottage cheese and milk when compared to heavy cream nutrition. Extremely smooth, the creamy texture, just like heavy cream. If you like having an exotic, cheesy flavor in your dishes, go for it, especially in savory soups and sauces.

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