Quick Answer
2 tablespoons of Cool Whip contains around 30 calories. Cool Whip is a branded whipped topping product that contains air, water, hydrogenated vegetable oil, high fructose corn syrup, and less than 2% of sodium caseinate, natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate and beta carotene. The exact calorie count can vary slightly between different Cool Whip products. But generally, 2 tablespoons (30g) contains 30 calories, 3g fat, 4g carbs, and 0g protein.
Calories in Different Types of Cool Whip
There are a few different varieties of Cool Whip. Here are the calories for 2 tablespoons of the most common types:
| Cool Whip Product | Calories per 2 Tbsp |
|---|---|
| Original | 30 calories |
| Extra Creamy | 45 calories |
| Sugar Free | 15 calories |
| Lite | 20 calories |
As you can see, the Original Cool Whip has 30 calories per 2 tablespoons. The Extra Creamy version has even more at 45 calories. The Sugar Free and Lite options are lower in calories.
So in summary, most regular Cool Whip products contain around 30 calories in 2 tablespoons. But this can vary between 20-45 calories depending on the specific product.
Nutrition Facts for 2 Tbsp of Original Cool Whip
If you look at the nutrition label on a container of original Cool Whip, here are the full nutrition facts for 2 tablespoons (30g):
| Nutrient | Amount |
|---|---|
| Calories | 30 |
| Fat | 3g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 20mg |
| Carbs | 4g |
| Fiber | 0g |
| Sugars | 4g |
| Protein | 0g |
As you can see, the majority of calories come from fat, providing 10 calories per gram. The small amount of carbs, which provide 4 calories per gram, make up the rest.
The fat content comes mostly from hydrogenated vegetable oils. And the carbs are in the form of high fructose corn syrup. There is no fiber, protein, or other beneficial nutrients.
So in summary, the 30 calories per 2 tablespoons comes mostly from refined oil and added sugar. Very little nutritional value.
Calorie Breakdown for 2 Tbsp of Cool Whip
Here is a pie chart showing the calorie breakdown for 2 tablespoons of original Cool Whip:
As you can see, the vast majority of calories (90%) comes from fat. Just 10% comes from the small amount of carbohydrates.
Looking at the percentages:
- Fat: 27 calories, 90% of total calories
- Carbs: 3 calories, 10% of total calories
This reinforces that the 30 calories per 2 tablespoons comes almost completely from the fat content, not carbs or protein.
How Many Calories in Larger Servings?
The calorie count scales linearly based on the serving size. Here are the approximate calories for larger amounts of Cool Whip:
| Amount | Calories |
|---|---|
| 1 Tbsp | 15 calories |
| 2 Tbsp | 30 calories |
| 1/4 cup | 60 calories |
| 1/2 cup | 120 calories |
| 1 cup | 240 calories |
As you increase the portion size, the calories increase proportionally. So 1 tablespoon has about 15 calories, while 1 cup has 16 times more at 240 calories.
This linear relationship makes it easy to estimate the calories for any reasonable amount of Cool Whip. Just multiply the calories per 2 tablespoons by the number of servings you are having.
How Many Cups in a Full Container?
Cool Whip is sold in containers of varying sizes. Here are some common sizes along with how many cups they contain:
| Container Size | Cups |
|---|---|
| 8 oz | 1 cup |
| 16 oz | 2 cups |
| 24 oz | 3 cups |
| 32 oz | 4 cups |
An 8 ounce tub holds 1 cup of Cool Whip. The larger family or party size containers hold 2-4 cups depending on their ounce size.
Knowing the container size in ounces makes it easy to figure out approximately how many servings and calories are inside. For example, a 24 ounce tub has 3 cups, so that’s around 720 calories total (3 cups x 240 calories per cup).
Calorie Comparison to Whipped Cream
How does Cool Whip compare to real whipped cream in terms of calories?
Here is a calorie comparison between 2 tablespoons of Cool Whip versus fresh whipped cream:
| Product | Calories |
|---|---|
| 2 Tbsp Cool Whip | 30 calories |
| 2 Tbsp Whipped Cream | 52 calories |
Whipped cream contains significantly more calories than Cool Whip, over 70% more.
The reason is that real whipped cream is made by whipping heavy cream, which has a high fat content. Cool Whip is made with lower calorie ingredients like water, sugar, and vegetable oils.
So if you’re looking for a lighter whipped topping option, Cool Whip has fewer calories than real whipped cream. But whipped cream likely has more natural ingredients and nutritional benefits.
Does Cool Whip Have Health Benefits?
Cool Whip is not a health food and provides very minimal nutritional value.
The ingredients are highly processed and include:
- Hydrogenated vegetable oil: This oil is high in trans fats, which raise bad LDL cholesterol.
- High fructose corn syrup: A highly processed sweetener linked to obesity and diabetes.
- Polysorbate 60: An emulsifier associated with intestinal damage.
- Artificial flavors and colors.
There are no beneficial vitamins, minerals, fiber, antioxidants, or other nutrients.
Potential health risks of consuming Cool Whip regularly include:
- Weight gain – High calorie density with no nutrition.
- Heart disease – From trans fats and inflammation.
- Blood sugar issues – Large spikes from refined carbs.
- Digestive problems – From emulsifiers and additives.
So Cool Whip is more of an occasional treat. It should not be a dietary staple or relied on for health benefits.
Healthier Whipped Cream Alternatives
If you’re looking for healthier whipped topping options, here are some alternatives to consider:
- Fresh whipped cream – Just heavy whipping cream and vanilla whipped up. No additives.
- Greek yogurt – High in protein, low in sugar. Can whip to a creamy texture.
- Coconut cream – The thick cream from the top of cans of coconut milk.
- Hummus – Blended chickpeas make a great, nutritious whip.
- Mashed avocado – Surprisingly can whip up just like cool whip.
These provide more nutritional benefits, like healthy fats, protein, probiotics, fiber and vitamins. And they skip the chemical additives found in Cool Whip.
Is Cool Whip Keto-Friendly?
The keto diet involves eating very low carb, moderate protein, and high fat. How does Cool Whip fit into this way of eating?
Here are the key considerations for Cool Whip on keto:
- Low carb – Just 4g net carbs per 2 tablespoon serving.
- Moderate fat – 10g total fat per serving, but from unhealthy oils.
- No protein – Contains zero grams of protein per serving.
- Highly processed – Ingredients like corn syrup and hydrogenated oils.
The biggest pros are the low carb count and no sugar added, since keto limits both carbs and sugar.
However, the unhealthy fats and lack of protein make Cool Whip less than ideal for the ketogenic diet. Using heavy cream or coconut cream would provide healthier fats. Adding a protein source like ricotta or mascarpone cheese can also help balance it out.
Overall, Cool Whip can technically fit into keto diets in small portions occasionally. But most people would be better off choosing more whole food, nutritious alternatives like whipped cream or coconut whip.
Glycemic Index and Diabetic-Friendly?
The glycemic index (GI) measures how rapidly foods raise blood sugar. How does Cool Whip fare on the glycemic index?
Unfortunately, Cool Whip has not been officially tested for its GI value. However, it’s likely to be moderately high, between GI 60-70.
Here’s why:
- Contains added sugar as high fructose corn syrup.
- Sugar content is 4g per serving.
- Does not contain fats or fiber to slow digestion.
- Refined carbs digest very quickly.
While Cool Whip may not spike blood sugar as high as pure glucose (GI 100), it likely causes a quicker rise than low GI foods like non-starchy veggies or beans.
For diabetics, Cool Whip could be consumed occasionally in very small portions as part of an overall healthy low glycemic diet. But it does not qualify as a “diabetic-friendly” food. Low carb, higher fiber and protein alternatives would be better for controlling blood sugar.
Lactose-Free and Vegan?
Cool Whip is both lactose-free and vegan (contains no animal products):
- Lactose-free – Cool Whip contains no milk, cream, or other dairy ingredients. The small amount of sodium caseinate is not lactose.
- Vegan – None of the ingredients come from animals. The original Cool Whip is made from water, vegetable oil, corn syrup and thickeners.
So people with lactose intolerance or following a vegan diet can consume regular Cool Whip. They also offer a non-dairy lactose free variety.
However, for health reasons, vegans may want to use a whole food whipped topping like coconut cream instead. And lactose intolerant individuals can whip real heavy cream as it contains minimal lactose.
But if you need a store-bought option for either diet, original Cool Whip is compatible. Just check labels for dairy or animal products in flavored varieties.
Tips for Reducing Calories in Cool Whip
Here are some tips to lighten up Cool Whip and make it lower in calories:
- Use 25-50% less than the recipe calls for.
- Aerate it by whipping it up to make it fluffier.
- Mix in some plain Greek yogurt for creaminess with less fat.
- Add a drop of liquid stevia instead of sugar.
- Fold in some fresh berries or crushed pineapple for sweetness.
- Top with sprinkles of low-calorie chocolate chips instead of drizzling with caramel or chocolate sauce.
- Stay away from the Extra Creamy version.
With some simple tweaks like using less and incorporating fruit, you can lighten up Cool Whip desserts to save on calories.
But for maximum nutrition, skipping Cool Whip altogether in favor of lower calorie, more natural whipped toppings like Greek yogurt is ideal.
Conclusion
In summary, 2 tablespoons of Cool Whip contains around 30 calories. The majority of these calories come from fat, while a small amount comes from carbohydrate sources like high fructose corn syrup.
While Cool Whip can technically fit into low carb or vegan diets, it offers minimal nutritional value. Using fresh real whipped cream or healthier plant-based alternatives can provide fewer calories and more nutrients.
Overall, Cool Whip can be an occasional treat, but is best consumed in moderation due to the highly processed ingredients and lack of nutritional benefits.
