Quick Answer
Heavy whipping cream contains only trace amounts of carbohydrates. Specifically, 1 cup (240 ml) of heavy whipping cream has about 0.4 grams of carbs. Since heavy cream is very low in carbs, it’s often used in low-carb diets like the keto diet.
How Many Total Carbs Are in Heavy Cream?
Heavy whipping cream, also known as heavy cream, is a dairy product made from the fatty part of milk.
It contains at least 36% milk fat, making it very high in fat. Major nutrients in 1 cup (240 ml) of heavy whipping cream include (1):
| Calories | 815 |
|---|---|
| Fat | 88 g |
| Protein | 5 g |
| Carbs | 5 g |
| Sugar | 4 g |
As you can see in the nutrition facts, a 1-cup (240-ml) serving of heavy cream provides 5 grams of carbs, 4 of which come from sugar.
However, most of the carbs in cream are not available for your body to digest and absorb.
Heavy cream contains milk sugar (lactose), some minerals, and fatty acids. The fatty acids in heavy cream bind to some of the lactose, making it indigestible (2).
After accounting for the indigestible carbs, heavy whipping cream provides about 0.4 grams of digestible carbs per 1-cup (240-ml) serving.
Why Heavy Cream Is Low in Carbs
The reason heavy cream is low in carbs is because it’s the high fat part of milk.
Whole milk is only about 3.25–3.5% fat. The process of making heavy whipping cream removes the proteins, minerals, and most of the lactose but leaves the majority of the fat behind (3).
Since heavy cream contains very little lactose or other carbs to begin with, the total amount of digestible carbs per serving ends up being less than 1 gram.
Heavy Cream and the Keto Diet
Due to its low carb content, heavy whipping cream can fit into a ketogenic diet.
The keto diet limits carbs to 20–50 grams per day to induce ketosis, a metabolic state where your body switches from using carbs to fats for energy (4).
With less than 1 gram of net carbs per serving, heavy cream can be added to coffee, smoothies, sauces, soups, and other keto-friendly recipes.
Keep in mind that heavy cream is very high in calories, so portion control is important. 1 cup (240 ml) provides over 800 calories — so a couple of tablespoons is plenty for most recipes.
Keto-Friendly Uses for Heavy Cream
Here are some ideas for how to incorporate heavy cream into a keto diet:
– Add 1–2 tablespoons (15–30 ml) to coffee or tea as a creamer.
– Blend into smoothies or protein shakes.
– Make creamy soups like broccoli cheese or cauliflower soup.
– Use in cream-based sauces served over fish, chicken, or low carb vegetables.
– Whip with sweetener to make low carb whipped cream.
– Mix with cocoa powder and sweetener for a keto hot chocolate.
– Make chia seed pudding with heavy cream instead of milk.
– Blend with herbs, garlic, and parmesan for a keto Alfredo sauce.
– Drizzle over berries or other fruits for an easy keto dessert.
– Add to homemade mayonnaise and dressings.
Overall, heavy whipping cream can be used in small amounts to make meals more satisfying without knocking you out of ketosis.
Heavy Cream vs. Half and Half
Half and half is another popular cream option.
It contains 10.5–18% milk fat, making it lower in fat than heavy cream but higher in fat than milk.
Here’s how half and half compares to heavy whipping cream (1, 5):
| Nutrient | Heavy Whipping Cream | Half and Half |
|---|---|---|
| Calories | 815 | 134 |
| Fat | 88 g | 11 g |
| Protein | 5 g | 3 g |
| Carbs | 0.4 g | 2.5 g |
| Sugar | 0.4 g | 2.5 g |
Half and half has fewer calories and less fat than heavy cream but slightly more carbs.
Both can work for the keto diet, but heavy cream provides richer flavor with fewer carbs. If you’re looking for a lower calorie option, half and half may be a better choice.
Heavy Cream vs. Light Cream
Compared to heavy cream, light cream has a lower fat content.
While heavy cream must contain at least 36% milk fat, light cream contains only 18–30% milk fat (6).
Here’s how these two dairy products differ (1, 7):
| Nutrient | Heavy Whipping Cream | Light Cream |
|---|---|---|
| Calories | 815 | 198 |
| Fat | 88 g | 20 g |
| Protein | 5 g | 2 g |
| Carbs | 0.4 g | 6 g |
| Sugar | 0.4 g | 6 g |
Although light cream is lower in fat and calories than heavy cream, it contains more carbs.
Heavy cream has less than 1 gram of digestible carbs per serving, while 1 cup (237 ml) of light cream provides 6 grams of carbs.
For a keto diet, heavy cream is the better choice if you don’t want the extra carbs. That said, you can use a small amount of light cream if heavy cream isn’t available.
Should You Choose Organic Heavy Cream?
Both conventional and organic heavy cream come from cows’ milk.
The main difference is that organic cream comes from cows raised on organic feed without antibiotics or added hormones like recombinant bovine growth hormone (rBGH) (8).
Here’s how organic and regular heavy whipping cream compare:
| Heavy Whipping Cream Type | How It’s Produced |
|---|---|
| Organic | Cows eat organic feed and no antibiotics or rBGH are used. |
| Regular | Cows may be given antibiotics or supplemental hormones. |
In terms of nutrition, organic and conventional cream are very similar. They provide the same number of carbs and calories.
The choice comes down to your personal preferences regarding organic practices and agriculture.
Some people prefer organic cream due to the production methods, while others buy regular cream to save money. Both types can fit into a keto diet.
Heavy Cream Substitutes
In some recipes, heavy cream can be replaced with similar ingredients.
Here are a few substitutes to try:
| Substitute | How to Use |
|---|---|
| Coconut cream | Use a 1:1 ratio. May alter flavor. |
| Full-fat coconut milk | Use a 1:1 ratio. Will add coconut flavor. |
| Light coconut milk | Use a 1:1 ratio. Won’t be as creamy. |
| Mascarpone cheese | Use a 1:1 ratio. Only in baked goods or desserts. |
| Sour cream | Use a 1:1 ratio. Not suitable for whipping or baking. |
| Plain full fat Greek yogurt | Use a 1:1 ratio. Adds tangy flavor. |
| Avocado | Blend 1/4 cup avocado per 1 cup heavy cream. |
Depending on the recipe, coconut cream, full-fat coconut milk, and plain Greek yogurt all work well in place of heavy cream.
For drinking or whipping, your best bets are coconut or dairy-based substitutes. Avocado can also be blended to make a smooth, creamy base for shakes.
Note that the carb count will vary depending on which swap you use. Check labels to ensure the substitute fits your keto needs.
Should You Have Heavy Cream on Keto?
Here’s a quick recap on whether heavy cream fits into a keto diet:
– Heavy cream is very low in carbs with only 0.4 grams of digestible carbs per 1-cup (240-ml) serving.
– It can be used in small amounts to make keto versions of sauces, soups, desserts, and more.
– Other options like half and half or light cream have slightly more carbs.
– Full-fat coconut milk is a decent vegan substitute, though the carb count is higher.
– Organic and regular heavy cream contain minimal carbs. Choose based on your budget and preferences.
Overall, heavy whipping cream is a keto-friendly ingredient that can add flavor and richness to recipes. Just be mindful of portion sizes due to its high calorie density.
Using a splash here and there to finish dishes or make sauces is a smart way to keep carbs low and fat high on a ketogenic diet.
The Bottom Line
Heavy whipping cream is very low in digestible carbs, providing less than 1 gram per serving.
With its high fat content and rich flavor, heavy cream can be used to make satisfying low carb foods and beverages. Plus, a small amount goes a long way, keeping calorie counts reasonable.
Stick to a tablespoon or two at a time and heavy cream can be a tasty addition to a well-formulated keto diet.
