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Q: Can you substitute cream cheese for protein?
Dr. Harris: Cream cheese contains a small amount of protein, with a typical 1-ounce (28-gram) portion providing less than 2 grams. This is significantly less than many other forms of soft cheese, including brie and goat cheese (Trusted Source).
Thus, you should eat plenty of other good sources of protein, such as meat, fish, eggs, beans, lentils, and other dairy foods.
To specifically answer your question: can you substitute cream cheese for protein? Cream cheese is not a great choice for protein. In addition, it is high in fat so low fat version of cream cheese would be preferable over the full fat version.
Cottage cheese would be a better option for cream cheese. Notably, protein accounts for over 70% of the calories in cottage cheese (reference: Healthline.com).
A half-cup, or 113-gram (g), serving of low fat (1% milk fat) cottage cheese provides the following nutrients:
Calories: 81
Protein: 14 g
Carbs: 3 g
Fat: 1 g
Vitamin B12: 29% of the Daily Value (DV)
Sodium: 20% of the DV
Selenium: 19% of the DV
Riboflavin: 15% of the DV
Phosphorus: 13% of the DV
Calcium: 5% of the DV
Folate: 4% of the DV
You could also whip cottage cheese or to save time purchase whipped cottage cheese which is much higher in protein and then apply it to your bagel.
For ½ cup of whipped cottage cheese (113g):
Calories: 120
Protein: 15 grams
Fat: 5 grams
Saturated fats: 3 grams
Trans fats: 0 grams
Sodium: 420 mg
Carbs: 3 grams
Net carbs: 3 grams
Fiber: 0 grams
Sugar: 3 grams
Labneh is another option, but it is higher in sodium.
Labneh cheese is a type of soft cheese produced by straining yogurt to remove most of the whey for a thicker, more concentrated product. You can purchase labneh which will save you the hassle of making your own. It’s also relatively high in sodium, holding 530 mg per ounce (28 grams) — or 23% of the reference daily intake (RDI)
One ounce (28 grams) of labneh cheese in oil provides (1Trusted Source):
Calories: 80
Protein: 5 grams
Fat: 6 grams
Sodium: 530 mg (23% of the RDI)
Calcium: 14% of the RDI
Vitamin A: 6% of the RDI
Iron: 2% of the RDI