Peanut butter and cream cheese are both popular spreads for bagels, crackers, or fruits and vegetables. But their nutritional makeup can affect your heart health in different ways—peanut butter is a good source of unsaturated fats and fiber, while cream cheese contains calcium, but is usually higher in saturated fats.
When comparing the two, peanut butter beats out cream cheese as a better choice for heart health. It’s naturally lower in saturated fat, plus it contains small amounts of fiber and plant-based protein. All of these contribute to better heart health.
Saturated vs. Unsaturated Fat
Fats are a necessary part of a healthy diet, but the type of fat matters. A 2-tablespoon serving of peanut butter contains 16.4 grams of fat, which includes:
- Unsaturated fats: 12.3 grams
- Saturated fats: 3.3 grams
Cream cheese is also rich in fats, but the breakdown is slightly different. There are about 10 grams of fat in a two-tablespoon serving of cream cheese, which includes:
- Unsaturated fats: 3 grams
- Saturated fats: 5.86 grams
Saturated fats are considered a less healthy type of fat—consuming too many saturated fats has been shown to raise low-density lipoprotein (LDL), or “bad,” cholesterol, which is a risk factor for cardiovascular disease. Cream cheese has more of this type of fat than peanut butter.
On the other hand, peanut butter has a much higher concentration of unsaturated fats, which have been linked to better brain health and a more balanced inflammatory response in the body. These healthy fats are also associated with improved heart health.
In fact, studies suggest that replacing saturated fats with unsaturated fats may lower LDL cholesterol, and in turn, lower the risk of heart disease.
That said, saturated fat doesn’t need to be completely eliminated from your diet. The American Heart Association recommends keeping saturated fat to less than 6% of daily calories, so there is room for small amounts of cream cheese if it’s something you enjoy. You can also try reduced-fat cream cheese varieties, which can contain up to 50% less saturated fat per serving.
Protein
In a 2-tablespoon serving, peanut butter again comes out on top for protein content:
- Peanut butter: 7.1 grams of protein
- Cream cheese: 1.8 grams of protein
Protein doesn’t directly lower cholesterol, but plant-based protein sources are linked to better cardiovascular health, especially when they replace animal foods higher in saturated fat.
Protein supports muscle maintenance and contributes to satiety, meaning it helps you feel full and satisfied after eating. That could help you maintain a healthy weight, which also lowers the risk for heart disease.
Fiber
In a 2-tablespoon serving, peanut butter contains 1.6 grams of fiber, while cream cheese contains none.
Chunky peanut butter is more fiber-rich than traditional smooth peanut butter, but in either case, peanut butter isn’t necessarily considered a high-fiber food. However, it can get you closer to your daily fiber goals than cream cheese can.
This is important for digestive and heart health, as fiber-rich diets are strongly associated with lower “bad” LDL cholesterol and a reduced risk of heart disease.
Fiber is also linked to a lower risk of insulin resistance, a condition where cells in the body don’t respond effectively to insulin, leading to high blood sugar levels. Over time, insulin resistance is associated with increased inflammation and a greater risk of developing heart disease.
Micronutrients
Neither spread is considered a significant source of vitamins and minerals—peanut butter’s superior heart health effects come from its makeup of fat, fiber, and protein.
However, cream cheese and peanut butter also contain some micronutrients that play a supporting role in cardiovascular health:
- Calcium in cream cheese: A 2-tablespoon serving of cream cheese contains 28.2 milligrams of calcium, an essential mineral. More studies need to be done on the relationship between cardiovascular disease and calcium (particularly in supplement form). However, some research suggests that calcium from low-fat dairy products may support healthy levels of fats in the blood.
- Magnesium and potassium in peanut butter: You’ll find small amounts of magnesium and potassium in peanut butter. Not getting enough magnesium is associated with a higher risk of cardiovascular disease, while potassium is an essential mineral for maintaining heart health and normal blood pressure levels.
The nutritional values of cream cheese and peanut butter depend on the brand and type of spread you’re purchasing. But in general, here’s how a 2-tablespoon serving of peanut butter (32 grams) compares to a 2-tablespoon serving of cream cheese (29 grams).
Cream cheese
Peanut butter
Calories
102
191
Total Fat
10 grams (g)
16.4 g
Saturated Fat
5.9 g
3.3 g
Unsaturated Fat
3 g
12.3 g
Carbohydrates
1.6 g
7.1 g
Fiber
0 g
1.6 g
Protein
1.8 g
7.1 g
Calcium
28.2 milligrams (mg)
15.7 mg
Potassium
38.2 mg
179 mg
Magnesium
2.6 mg
53.8 mg
Sodium
91 mg
136 mg
If you’re looking to boost your heart health, peanut butter may be the better spread to add to your diet. However, cream cheese can be part of a nutritious diet as well, particularly if you’re choosing lower-fat varieties.
To incorporate these spreads into your diet in the healthiest way, consider:
- Being mindful of portion sizes: Both cream cheese and peanut butter are calorie-dense because of their fat content, so portion size is essential for weight management. Low-fat or non-fat cream cheese options will be lower in calories (and lower in saturated fats).
- Watching for sodium or added sugars: Peanut butter sometimes has additional sugar or high amounts of sodium added during processing, which can undermine its heart-health benefits. Diets high in added sugars are associated with an increased heart disease risk, and excess sodium intake is linked to high blood pressure. If possible, look for peanut butter with no added sugar or salt.
- Pairing spreads with fiber-rich foods: Since cream cheese has no fiber and peanut butter has smaller amounts, it’s best to combine them with other foods that have more fiber, such as whole-grain bread or dried fruit.
When it comes to protecting your heart health, current guidelines emphasize focusing on your dietary patterns as a whole, rather than eliminating individual foods. When eaten in appropriate portions, both spreads can be part of a heart-supportive diet.
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