Tofutti cream cheese is a popular dairy-free alternative to traditional cream cheese. It is made from soybeans and contains no milk products, making it suitable for vegans and people with lactose intolerance or milk allergies. But is Tofutti actually a healthy choice?
The Nutritional Profile of Tofutti Cream Cheese
To understand if Tofutti is healthy, we first need to look at its nutritional information compared to regular cream cheese:
| Nutrition Facts | Tofutti Cream Cheese (2 tbsp) | Regular Cream Cheese (2 tbsp) |
|---|---|---|
| Calories | 60 | 102 |
| Total Fat | 2.5g | 9g |
| Saturated Fat | 0g | 5g |
| Trans Fat | 0g | 0.4g |
| Cholesterol | 0mg | 30mg |
| Sodium | 140mg | 90mg |
| Total Carbohydrates | 5g | 1g |
| Protein | 1g | 2g |
As you can see, Tofutti is significantly lower in calories, fat, saturated fat, cholesterol and carbohydrates compared to regular cream cheese. It contains no trans fats. However, it is higher in sodium.
Tofutti Contains Less Saturated Fat
One of the biggest nutritional advantages of Tofutti over regular cream cheese is that it contains zero saturated fat. Saturated fats have been strongly linked to increased cholesterol levels and heart disease risk.
Regular cream cheese gets about 50% of its calories from saturated fat. By avoiding dairy ingredients like cream, Tofutti eliminates this. For anyone watching their saturated fat intake, Tofutti can be a healthier alternative.
Fewer Calories Than Regular Cream Cheese
With only 60 calories in 2 tablespoons, Tofutti contains around 40% fewer calories than the same serving of regular cream cheese.
This calorie difference is largely due to the lower fat content in Tofutti. With 9 grams of fat per serving, regular cream cheese gets over half its calories from fat. Tofutti gets only 30% of its calories from fat.
The lower calorie count makes Tofutti a smart choice for anyone managing their weight or limiting calorie intake.
Tofutti is Cholesterol-Free
Cholesterol is only found in animal products. So as a dairy-free food, Tofutti contains absolutely no cholesterol.
Regular cream cheese contains 30mg of cholesterol in a 2 tablespoon serving. Diets high in cholesterol have been linked to increased risk of heart disease.
Going with Tofutti rather than regular cream cheese is a way to avoid dietary cholesterol. This may benefit heart health, especially for those with high cholesterol.
Higher in Carbohydrates Than Regular Cream Cheese
While Tofutti cream cheese has some advantages nutritionally over regular cream cheese, it does contain significantly more carbohydrates.
There are 5 grams of total carbohydrates in 2 tablespoons of Tofutti, compared to just 1 gram in regular cream cheese. This carbohydrate content is mostly in the form of added sugars.
The ingredient list for Tofutti shows sugar is the 4th most abundant ingredient. Some of the sugar content comes from natural sources like cane sugar, but dextrose is also added.
For people counting carbs or limiting sugar intake, this higher carb content may be a disadvantage for Tofutti. The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams for men.
Higher in Sodium Than Regular Cream Cheese
Tofutti contains 140mg of sodium per serving, which is 50mg more than regular cream cheese. This sodium content classifies it as a high sodium food.
Most health authorities recommend limiting sodium intake to 1500mg to 2300mg per day, so this level of sodium may be concerning for some. However, if you do not consume many other processed or high sodium foods, Tofutti’s sodium level on its own is not excessive.
Tofutti Contains Added Sugars and Preservatives
When reading the ingredient list on Tofutti cream cheese, there are a few concerning additives.
As mentioned earlier, Tofutti contains added sugars in the form of dextrose and cane sugar. It also includes several preservatives like potassium sorbate, locust bean gum and xanthan gum.
While these additives may be necessary for achieving the desired taste and texture when making a dairy-free cream cheese, some people may prefer to avoid them. Those wanting to eat the most natural and minimally processed foods may be better off choosing other options.
Tofutti is Fortified with Vitamins
One beneficial thing Tofutti has done with their cream cheese alternative is add in supplemental vitamins and minerals.
By fortifying their product, Tofutti helps improve its nutritional value. Some of the added nutrients include vitamin B12, vitamin D, zinc and folic acid.
This vitamin fortification makes Tofutti a good source of important nutrients, some of which are lacking in a vegan diet. It helps make up for some of the vitamins naturally present in dairy products.
Contains Isolated Soy Protein
The main ingredient in Tofutti cream cheese is isolated soy protein. This highly processed protein powder is extracted from defatted soybean flakes.
There are some potential health concerns around diets high in isolated soy proteins. These include possible impacts on hormonal balance and thyroid function.
For most people eating Tofutti in moderation, this is likely not a major concern. But for those consuming soy-based products frequently or in large amounts, it is something to be aware of.
GMO and Allergen Concerns
The soybeans used to produce the isolated soy protein in Tofutti have a high likelihood of being genetically modified. Estimates are that 94% of soy grown in the US is GMO.
Tofutti cream cheese also contains soybeans, which is one of the 8 major food allergens. Those with soy allergies need to avoid consuming Tofutti.
Tofutti Can Fit Into a Healthy Diet
When consumed in moderation as part of an overall healthy diet, Tofutti cream cheese can be a nutritious addition for most people. The small serving size means it can provide a creamy, cheese-like flavor without excessive calories, fat, or other negative impacts.
Tofutti makes a good substitute for regular cream cheese for vegans and lactose intolerant individuals. Just be mindful of the increased carbohydrates from added sugars.
Be sure to enjoy Tofutti cream cheese as part of a diet focused on whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains and healthy fats from nuts, seeds and olive oil.
How Does Tofutti Cream Cheese Taste?
Tofutti cream cheese aims to replicate the rich, tangy flavor of regular cream cheese without using dairy. But how close does it come to the real thing?
Most people find Tofutti to be lighter in texture compared to regular cream cheese. It spreads easily even when cold straight out of the refrigerator.
The taste is quite close, although Tofutti has a bit more sweetness. It lacks the earthy tang that comes from cultured dairy cream cheese.
Tofutti works well as a cream cheese substitute in desserts, dips, spreads and more. Just keep in mind that baked goods made with Tofutti instead of regular cream cheese will turn out lighter and more airy.
Overall, while seasoned cheese lovers can tell the difference, Tofutti does a respectable job of replicating that classic cream cheese flavor in a dairy-free form.
How To Use Tofutti Cream Cheese
Tofutti cream cheese can be used in all the same ways you would use regular cream cheese:
- On bagels, toast or English muffins
- With smoked salmon and other savory flavors
- In dips like spinach and artichoke
- In cheesecakes, carrot cake, red velvet cake and other desserts
- As a base flavor in cream sauces and soups
- As a spread on sandwiches with vegetables
- Stuffed into peppers or mushrooms
- As a topping on pasta bakes or flatbread pizzas
You can simply substitute Tofutti in any recipe that calls for regular cream cheese in a 1:1 ratio. The consistency may come out slightly different, but the flavor pairing will still work wonderfully.
Tofutti also makes a wide range of other dairy-free products like sour cream, ricotta cheese and cream cheese spreads in different flavors.
Is Tofutti Healthier Than Regular Cream Cheese?
Based on the nutritional comparison earlier, we can conclude that Tofutti does have some health advantages over regular cream cheese:
- Much lower in saturated fat and cholesterol
- Contains fewer calories per serving
- Non-dairy, suitable for vegan or dairy-free diets
- Fortified with added vitamins
However, Tofutti also contains more added sugars and sodium, along with preservatives and soy protein isolate. It may not be the best choice for those wanting to eat fewer processed foods or avoid GMOs.
Overall, Tofutti cream cheese can be a healthy replacement for regular cream cheese in moderation as part of a nutritious diet. But it does have some drawbacks to consider.
Pros and Cons of Tofutti Cream Cheese
Pros:
- Much lower in fat, saturated fat and cholesterol than regular cream cheese
- Contains zero dairy making it suitable for vegan diets
- Lower in calories so can help reduce overall calorie intake
- Enriched with added vitamins and minerals
- Generally affordable and widely available
- Mimics the taste and texture of regular cream cheese well
Cons:
- Higher in sodium compared to regular cream cheese
- Contains added sugars
- Includes preservatives and stabilizers
- Main ingredient is highly processed isolated soy protein
- Not recommended for low-carb or low-sugar diets due to higher carbohydrate content
Top Brands of Cream Cheese Style Spreads
Tofutti is one of the major brands producing cream cheese style spreads. Here are a few other top options:
| Brand | Details |
|---|---|
| Kite Hill | Made from almond milk, no soy. Higher fat and lower carb. |
| WayFare | Contains added probiotics. Made from sprouted soybeans. |
| Miyoko’s | Cultured vegan product made from cashew milk. |
| Daiya | Oat milk-based, gluten free. Multiple flavor options. |
| Follow Your Heart | Vegan, non-GMO. Based on organic tofu. |
All of these brands offer dairy-free, vegan alternatives to cream cheese. Nutrition and ingredients vary so compare options to find your favorite.
Healthiest Substitutes for Cream Cheese
In addition to dairy-free cream cheese alternatives, some even healthier substitution options include:
- Low fat cottage cheese or ricotta cheese
- Plain Greek yogurt or Skyr
- Silken tofu blended smooth
- Mashed avocado
- Hummus or other bean dips
- Nut or seed butters like almond butter
These provide much less fat, added sugar and sodium than Tofutti or regular cream cheese. Cottage cheese, yogurt and tofu still offer the creamy texture. Bean dips provide protein. Nut butters supply healthy fats.
Is it Okay to Eat Tofutti While Pregnant?
Eating Tofutti or other soy-based products in moderation is generally considered safe during pregnancy. Large amounts of soy may have hormonal effects, so limiting intake is recommended.
Below are some guidelines for pregnant women when it comes to soy foods like Tofutti:
- Aim for 1-2 servings of soy per day at most
- Look for organic, non-GMO soy products
- Avoid soy supplements and isolated soy protein powder
- Focus on whole soy foods like edamame, tofu and tempeh
- Talk to your doctor if you have concerns or history of thyroid issues
In small amounts, Tofutti can be a good occasional treat. But avoid overdoing it. Yogurt, cheese, nut butters and hummus also make great protein-rich snacks during pregnancy.
Conclusion
Tofutti cream cheese offers a tasty non-dairy alternative to regular cream cheese. It is lower in fat, saturated fat and cholesterol compared to traditional cream cheese.
However, Tofutti also contains added sugars and sodium. Overall, it can be part of a healthy diet in moderation, but is not recommended for low-carb, low-sugar or low-sodium diets.
Pregnant women should limit intake to 1-2 servings daily at most. Other healthy substitutes for cream cheese include cottage cheese, Greek yogurt, pureed tofu, nut butters and avocado.
For most people, enjoying Tofutti on occasion provides a nice way to get that cream cheese flavor without the dairy. Just be mindful of the increased carbohydrates and sodium compared to regular cream cheese.
