When following a ketogenic diet, it’s important to choose the right dairy products and ingredients. Two popular options for adding fat and richness to keto recipes and beverages are half and half and heavy cream. But which one is better for the ketogenic diet? Here’s a detailed comparison of half and half vs heavy cream for keto.
Nutrition Facts
The main difference between half and half and heavy cream is the fat and calorie content. Here’s how they compare nutritionally in a 1 tablespoon serving:
| Nutrition Facts | Half and Half | Heavy Cream |
|---|---|---|
| Calories | 20 | 51 |
| Fat | 2g | 5g |
| Saturated Fat | 1.3g | 3.2g |
| Protein | 0.4g | 0.5g |
| Carbs | 0.7g | 0.6g |
As you can see, heavy cream contains over twice as much fat and calories compared to half and half. Heavy cream is almost entirely fat, while half and half contains around 10% milk for a thinner, lighter consistency.
Keto Macro Ratio
When following a keto diet, the goal is to eat around 75% of your calories from fat, 20% from protein, and just 5% from carbs. Here is how both half and half and heavy cream fit into these macros:
| Macronutrient Ratio | Half and Half (1 tbsp) | Heavy Cream (1 tbsp) |
|---|---|---|
| Fat | 90% | 93% |
| Protein | 8% | 4% |
| Carbs | 2% | 3% |
Heavy cream contains a higher ratio of fat compared to the other macros. This makes it fall more closely in line with the ideal 75/20/5 keto macro ratio. Half and half still has a good fat ratio for keto, but not quite as much as heavy cream.
MCT Oil Content
Medium chain triglycerides (MCTs) are a type of beneficial fatty acid that is often added to keto recipes and beverages. MCT oil provides quick and easily digestible energy, appetite suppression, and other health benefits.
Both half and half and heavy cream naturally contain small amounts of MCTs. Heavy cream contains slightly more, because of its higher overall fat content.
However, neither contains nearly as much MCT oil as concentrated MCT oil supplements, coconut oil, or palm oil. So for a significant MCT oil boost, you’ll still want to use pure MCT oil or other oils high in MCTs.
Calorie Density
A key aspect of keto diets is eating calorie-dense foods that are low in carbs. This helps keep total carb intake under 50g net carbs while still consuming adequate calories.
Heavy cream is highly calorie dense, packing 51 calories into just 1 tablespoon. In comparison, half and half only provides 20 calories per tablespoon. Heavy cream allows you to get more calories and fat into recipes and drinks without having to use large amounts.
Keto Recipes and Uses
Both half and half and heavy cream work well for enhancing high fat keto recipes like:
- Creamy soups and chowders
- Smoothies
- Sauces and gravies
- Custards and puddings
- Coffee creamers
Heavy cream can usually be used in place of half and half in any recipe. However, sometimes half and half is preferrable for its slightly thinner, lighter consistency and more subtle flavor.
For recipes like creamy soups or smoothies, heavy cream may make it too thick. Half and half blends in smoothly without being overpowering. But for making whipped cream, the higher fat content of heavy cream makes it whip up better.
In beverages like bulletproof coffee, heavy cream is almost always preferred. It allows you to get more fat into the drink without diluting the flavor too much. Half and half can work but doesn’t provide as much of a fat and calorie boost.
Cost Comparison
In general, heavy cream tends to be a bit more expensive than half and half. Based on average grocery store prices, here is the cost breakdown:
| Product | Average Price |
|---|---|
| Half and Half (quart) | $2.79 |
| Heavy Cream (quart) | $3.29 |
The price difference amounts to around $0.50 more for heavy cream per quart. So while not huge, half and half is usually the more budget friendly option between the two.
Taste and Texture
Half and half has a milder, creamier, and slightly sweeter taste compared to heavy cream. It has a thinner, more drinkable consistency.
Heavy cream has a thicker, richer, and more indulgent taste and mouthfeel. The heavy fat content gives it a smooth and creamy texture that is satisfying.
So in recipes where you want a really decadent texture and pronounced creaminess, heavy cream delivers. But for lighter recipes or beverages, half and half blends in more subtly.
Availability
You can find both half and half and heavy cream in the refrigerated dairy case of any major grocery store. Heavy cream may have more limited availability at some smaller corner stores or gas stations that carry a smaller dairy selection.
Online grocery delivery services like Instacart also carry both products. Availability may depend on your location, but most areas have access to both. Specialty stores like Whole Foods or Sprouts will stock high quality organic versions.
Grades of Heavy Cream
Heavy cream is available in different grades based on fat content:
- Light cream: 20% fat
- Whipping cream: 30-36% fat
- Heavy cream: 36%+ fat
- Manufacturing cream: 40%+ fat
For the keto diet, the best options are whipping cream and heavy cream, which are the highest fat varieties. Manufacturing cream may be overkill, while light cream doesn’t provide enough fat.
Potential Downsides
Both half and half and heavy cream are high in calories and should be consumed in moderation on a keto diet for best results. Potential downsides can include:
- Weight gain if consumed in excessive amounts
- GI distress like diarrhea if overconsumed
- Reduced ketosis from high calorie intake
- Lactose intolerance reactions
Heavy cream also contains more cholesterol, so those with high cholesterol should take that into account. And some may find the taste of heavy cream too rich and overpowering compared to half and half.
Grass-Fed and Organic
Whenever possible, choose organic and grass-fed varieties of both half and half and heavy cream. Grass-fed dairy is higher in omega-3s and healthy fats compared to conventional. Organic options are free of hormones, antibiotics, and other additives.
Grass-fed heavy cream in particular will have more conjugated linoleic acid, a type of fatty acid linked to faster fat loss. So splurge on grass-fed heavy cream when you can.
DIY Homemade Versions
Both half and half and heavy cream can be easily made at home if desired:
- Half and half: Mix equal parts whole milk and light cream, or combine 1 cup milk and 1/3 cup butter
- Heavy cream: Blend 1 cup butter into 1 cup heated whole milk until smooth. Chill before using.
The homemade versions allow you to control the ingredients and quality. Make them with organic grass-fed butter and milk for a nutrition boost.
Keto Coffee Creamers
Turning either half and half or heavy cream into a homemade keto coffee creamer is easy. Here are some recipes to try:
Half and Half Coffee Creamer
- 1 cup half and half
- 2 tbsp coconut oil or MCT oil
- 1 tsp vanilla or other flavor (optional)
- Sweetener like stevia to taste (optional)
Heavy Cream Coffee Creamer
- 1 cup heavy cream
- 1-2 tbsp coconut oil or MCT oil
- 1 tsp vanilla or flavor
- Sweetener if desired
Blend all ingredients together until smooth. Store in the refrigerator up to 2 weeks. Shake before adding to coffee.
Conclusion
For following a keto diet, both half and half and heavy cream can add fat and richness to recipes and beverages. Heavy cream provides more fat, calories, and a richer texture. But half and half offers a nice compromise with fewer calories and carbs than milk, but not as indulgent as heavy cream.
Heavy cream is ideal for getting extra fat into drinks like bulletproof coffee or making thick, rich sauces. Half and half allows you to still get the benefits of added dairy fat without overdoing it. The best option comes down to your specific keto goals and personal taste preferences.
When buying either half and half or heavy cream, opt for organic and grass-fed varieties whenever possible. Limit intake of both to moderate amounts. Making your own homemade versions allows full control over the quality and ingredients.
