Sodium at 702 mg per 100 g adds up fast (He et al., BMJ 2013). Per 100 g: 105 kcal, 1 g fat, 15.7 g protein. Check the sodium — some cream cheeses carry 400+ mg.
How should I track Cream Cheese, fat free?
Cream Cheese, fat free is high in calcium. The best way to track Cream Cheese, fat free is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
