Egg vs Cream Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Egg is generally healthier
Egg comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (155 vs 342), more protein (13g vs 5.9g), more fiber (0g vs 0g), less sodium (124mg vs 321mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Egg
155 kcal
More Protein
Egg
13g
More Fiber
Egg
0g
Less Sugar
Cream Cheese
0.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Egg | Cream Cheese | Difference |
|---|---|---|---|
| Calories | 155kcal✓ | 342kcal | -187.0kcal |
| Protein | 13g✓ | 5.9g | +7.1g |
| Carbohydrates | 1.1g✓ | 4.1g | -3.0g |
| Fat | 11g✓ | 34g | -23.0g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 1.1g | 0.4g✓ | +0.7g |
| Sodium | 124mg✓ | 321mg | -197.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Egg
Cream Cheese
Diet Compatibility
Egg
Cream Cheese
When to Choose Egg
- ✓Lower in calories (155 vs 342)
- ✓Higher in protein (13g vs 5.9g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (1.1g vs 4.1g)
- ✓Lower sodium (124mg vs 321mg)
Common Uses
When to Choose Cream Cheese
- ✓Less sugar (0.4g vs 1.1g)
Common Uses
Egg vs Cream Cheese: Nutritional Analysis
Cream Cheese is more calorie-dense at 342 calories per 100g compared to 155 for Egg, a difference of 187 calories. On the protein front, Egg delivers more with 13g per 100g versus 5.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Egg and Cream Cheese tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Cream Cheese contains 4.1g carbs, 34g fat, and 0g fiber. Sugar content also differs: Egg contains 1.1g while Cream Cheese has 0.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Egg is the lower-calorie choice at 155 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Egg provides more protein (13g/100g), supporting muscle repair and growth.
- For sustained energy: Egg offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Egg or Cream Cheese?
Cream Cheese has more calories with 342 kcal per 100g, compared to Egg with 155 kcal. That's a difference of 187 calories per 100g serving.
Is Egg healthier than Cream Cheese?
Based on our nutritional analysis, Egg is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Egg has 155 calories, 13g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Egg and Cream Cheese?
Egg has more protein with 13g per 100g, compared to Cream Cheese with 5.9g. Egg provides 7.1g more protein per 100g serving.
Which is better for weight loss, Egg or Cream Cheese?
For weight loss, Egg is the better choice with only 155 calories per 100g compared to 342 calories in Cream Cheese. Cream Cheese also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Cream Cheese have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Cream Cheese with 4.1g. If you're following a low-carb diet, Egg is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.