Whipping cream is a popular dairy product used in many desserts, baked goods, coffees, and other recipes. It's prized for its ability to be whipped into light, fluffy peaks and lend richness, texture, and flavor. But what is the nutritional content of whipping cream?
Below you can find a comprehensive overview of the nutrition facts, calories, macros, and vitamins and minerals found in whipping cream. We'll compare different types of cream, look at health impacts, and provide tips for using whipping cream as part of a healthy diet.
What is Whipping Cream?
Whipping cream, also called heavy whipping cream, is the high-fat layer that separates and rises to the top of milk. To make whipping cream, the cream is skimmed off the milk and processed. It contains at least 30% milk fat.
The high-fat content allows whipping cream to be whipped into soft peaks for uses like dessert topping. The fat molecules partially crystallize and form a network that traps air bubbles.
Whipping cream can be found in different fat percentages:
- Light whipping cream contains 30-36% milk fat.
- Heavy whipping cream must have at least 36% milk fat.
- Manufacturing cream contains 40% or more milk fat.
Whipped cream is whipped cream that has been whipped by a mixer or by a pressure-filled canister into a light, creamy foam.
Whipping cream contains emulsifiers and stabilizers like carrageenan to help maintain its consistency. It is pasteurized and homogenized for food safety and shelf life.
Whipping Cream Nutrition Facts
Whipping cream is high in calories and fat compared to other dairy products due to its high milk fat percentage. Let's look at the nutrition facts in detail:
Calories
A 1 tablespoon (15ml) serving of whipping cream contains around 50 calories. A 1-cup serving contains over 800 calories.
So while a dollop in your coffee or a serving of whipped cream won't break the calorie bank, drinking cups of straight whipping cream would pack a big caloric punch.
Fat
The majority of whipping cream's calories come from fat. Approximately 3.5 grams of fat per tablespoon comes from saturated fat, with the rest monounsaturated and polyunsaturated fat.
For someone following a 2000-calorie diet, 1 tablespoon would provide around 5% of your daily value for total fat and 18% DV for saturated fat. The American Heart Association recommends limiting saturated fat to 5-6% of total calories.
Carbs
Whipping cream contains very minimal carbohydrates - less than 1 gram per tablespoon. All of the carbs come from milk sugar (lactose) naturally found in dairy products.
So people on low-carb or keto diets can enjoy small servings of whipping cream without impacting ketosis or their carb counts for the day.
Protein
There is also a very small amount of protein in whipping cream, approximately 0.3 grams per tablespoon. Other dairy products like milk and Greek yogurt contain much more protein per calorie.
Vitamins and Minerals
Whipping cream provides 2-5% of the daily values for vitamins A, D, E, and K and the minerals calcium, and phosphorus in a 1 tablespoon serving.
It also contains small amounts of B vitamins, magnesium, zinc, and selenium. The exact percentages will depend on the brand.
While not a significant source in small amounts, choosing full-fat dairy over low-fat versions can help you better absorb the fat-soluble vitamins A, D, E, and K.
Sodium
Whipping cream contains minimal sodium, with just 5-10mg per serving. This makes it a good choice for those watching their salt intake.
Cholesterol
Due to the high milk fat content, whipping cream is high in cholesterol compared to other dairy products, with about 20-25mg per tablespoon.
For healthy individuals, dietary cholesterol has less of an impact on blood cholesterol levels than once believed. But for those with heart disease or high cholesterol, whipping cream is a food to enjoy in moderation rather than large amounts.
Whipping Cream vs. Other Cream Products
How does whipping cream compare nutritionally to other dairy products? Here is a comparison per tablespoon:
| Product | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Whipping cream | 50 | 5 | <1 | <1 |
| Heavy cream | 50 | 5 | <1 | <1 |
| Light cream | 29 | 3 | <1 | <1 |
| Half-and-half | 20 | 2 | <1 | <1 |
Heavy cream and whipping cream are very close nutritionally when comparing the same fat percentages. Light cream contains slightly fewer calories and less fat.
Half-and-half is lower in both calories and fat compared to the others. But all contain minimal carbs and protein.
Whipping Cream vs. Whipped Cream
What's the difference between whipping cream and whipped cream from a can?
Whipped cream from an aerosol can contains added sugar and vegetable oils like palm and coconut oil to stabilize the foam. It also uses nitrous oxide as a propellant.
So while the two are used similarly in recipes and coffee drinks, nutritionally they differ quite a bit. Homemade whipped cream contains just cream ingredients while canned versions have more additives.
Is Whipping Cream Healthy?
Let's summarize some of the key health benefits and downsides of adding whipping cream to your diet:
Benefits
- Whipping cream contains fat-soluble vitamins and minerals like vitamins A, D, E, and calcium.
- It provides a creamy texture and flavor while adding minimal carbs.
- Full-fat dairy may be linked to a lower risk of type 2 diabetes and heart disease compared to low-fat dairy.
- Small amounts of saturated fat do not negatively affect blood cholesterol for most people.
Potential Downsides
- It's high in calories, so limit portions to avoid excess calorie intake.
- Whipping cream is high in saturated fat - avoid going above dietary recommendations.
- Most people are lactose intolerant and may experience digestive issues from dairy.
- Some links between high-fat dairy and certain cancers, but more research is needed.
Overall, enjoying whipping cream in moderation as part of an otherwise balanced diet is fine for most healthy people. Be mindful of your saturated fat and calorie intake if consumed daily or in large amounts.
How to Pick the Healthiest Whipping Cream
When shopping for whipping cream, healthier options include:
- Organic whipping cream - comes from cows not treated with growth hormones or antibiotics.
- Grass-fed whipping cream - contains more omega-3s and antioxidants than grain-fed.
- Low-additive whipping cream - avoid carrageenan and other emulsifiers if possible.
Also, look for whipping cream without added sugars or oils on the ingredient list for the purest nutritional profile.
How to Use Whipping Cream in Recipes and Food
Here are some tips for using whipping cream in a healthy way:
- Whip it - lightly sweeten it and whip it as a topping for fruit, pies, yogurt, oatmeal, etc.
- Add to soups - swirl a tablespoon into blended vegetable or tomato soups.
- Cook with it - deglaze pans with it, make creamy sauces, etc.
- Use sparingly - add small amounts to coffee, smoothies, and chia pudding.
- Measure portions - stick to 1-2 tbsp (15-30ml) per serving with meals or drinks.
Limit using whipping cream to finish rich sauces or drenched foods, as the calories add up quickly.
Can You Substitute for Whipping Cream?
If you avoid dairy or want a lower-calorie option, many alternatives work in place of whipping cream:
- Milk - Whole milk or evaporated milk can mimic some creaminess.
- Nut kinds of milk - Blended cashews or coconut cream provide richness.
- Greek yogurt - Plain, strained yogurt is a tangy sub for cream.
- Tofu - Silken tofu can be pureed into a creamy sauce.
- Avocado - Avocado whips up lightly and provides the body.
- Vegetable purees - Pureed cauliflower can make low-calorie "creamed" soups and sauces.
When swapping in recipes, you may need to adjust other ingredients to balance moisture and texture. However, experimenting with subs is an easy way to lighten up creamy foods.
Key Takeaway: Whipping cream can be swapped for lower calorie foods like milk, nut milks, yogurt, and pureed vegetables in recipes. Adjustments may be needed for the right consistency.
FAQ
Is whipping cream Keto?
Yes, whipping cream can fit into a ketogenic diet. It contains under 1 gram of net carb per serving and is almost entirely fat. Enjoy it whipped in coffee drinks or with berries for keto-friendly food.
Is whipping cream healthy for you?
In moderation, whipping cream can be part of a healthy diet. It provides nutrients like vitamins A and D. Just watch your saturated fat, calories, and lactose tolerance.
Is whipping cream low-carb?
Definitely. With less than 1 gram of net carbs per serving, a small amount of whipping cream is a low-carb choice. Heavy cream and light cream are also very low in carbs.
Does whipping cream have lactose?
Yes, the natural milk sugar lactose is present in whipping cream. Those with lactose intolerance may experience digestive upset from consuming it. Always check the label to be sure a cream product is dairy-based.
Can I whip half-and-half or light cream?
It's best to use heavy whipping cream or whipping cream with at least 30% milk fat. Lighter creams may whip but won't achieve the same stiff peaks and airiness.
The Bottom Line on Whipping Cream Nutrition
Whipping cream is high in fat and calories compared to other dairy products. But in moderation, it can be enjoyed as part of a balanced diet for most healthy people.
Choose organic, grass-fed options when possible. And be mindful of your saturated fat intake by using small portions or substituting lower calorie alternatives at times.
Add just a tablespoon or two to your coffee, meals, or desserts to impart richness and creamy texture without going overboard on calories or fat. Or whip it into airy peaks to top cakes, pies, fruit, and more for a touch of indulgence.
When used judiciously as part of an overall healthy pattern of eating, whipping cream can be a nice complement to any diet.
| Nutrient | 1 Tablespoon | 1 Cup |
|---|---|---|
| Calories | 50 | 820 |
| Fat | 5g | 83g |
| Carbs | <1g | 7g |
| Protein | <1g | 2g |
This summarizes the key macronutrients - calories, fat, carbs, and protein - found in typical servings of whipping cream. As you can see, the calories and fat content quickly add up when consuming larger amounts.
| Vitamin/Mineral | % Daily Value* |
|---|---|
| Vitamin A | 5% |
| Vitamin D | 2% |
| Calcium | 1-2% |
| Phosphorus | 1-2% |
^*Based on a 2,000-calorie diet.
Here are some of the main micronutrients provided in a 1-tablespoon (15ml) serving of whipping cream. While not a rich source, it does contribute small amounts of fat-soluble vitamins and minerals.
Conclusion
Whipping cream can be enjoyed as part of a healthy diet, in moderation. Be mindful of portions and how often you use them, selecting organic and grass-fed when possible. Substitute lower calorie alternatives at times to keep your calorie and saturated fat intake in check.
Add just 1-2 tablespoons to your foods and beverages for a touch of indulgence without going overboard. Or whip it into airy peaks to elevate desserts into something extra special.