Ultra-processed diets add +508 kcal/day (Hall et al., Cell Metab 2019). Per 100 g: 342 kcal, 34.2 g fat, 5.9 g protein. Light and fat-free versions vary widely — compare the labels.
How should I track Cream Cheese, regular?
The best way to track Cream Cheese, regular 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.
