Sodium at 443 mg per 100 g adds up fast (He et al., BMJ 2013). Per 100 g: 201 kcal, 15.6 g fat, 7.9 g protein. Check the sodium — some cream cheeses carry 400+ mg.
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How should I track Cream cheese, light?
The best way to track Cream cheese, light 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.
