Heavy cream, also known as heavy whipping cream, is a dairy product made from the high-fat layer skimmed off the top of milk before homogenization. With a fat content of at least 36%, heavy cream contains nearly double the fat of traditional whole milk. This gives it a rich, indulgent taste and creamy texture.
While heavy cream is commonly used to make desserts like whipped cream or ice cream, some people enjoy drinking it straight. But is this a good idea nutrition-wise? Here’s a detailed look at the pros and cons of drinking heavy cream.
Nutrition facts
Heavy cream is high in fat and calories compared to other dairy products. Here are the nutrition facts for 1 tablespoon (15 ml) of heavy whipping cream (1,2):
| Calories | 51 |
|---|---|
| Fat | 5.4 g |
| Saturated fat | 3.4 g |
| Carbs | 0.6 g |
| Protein | 0.5 g |
As you can see, a single tablespoon contains 51 calories and 5.4 grams of fat, 3.4 of which are saturated. For reference, the same serving of 2% milk contains just 29 calories and 1.9 grams of fat (3, 4).
This means drinking heavy cream is more calorie-dense than drinking 2% or whole milk. Still, the calorie and fat content isn’t extreme.
Heavy cream is also low in carbs and protein. The small amount of carbs comes from naturally occurring lactose, the sugar found in milk products.
Benefits
Here are some of the main health benefits associated with drinking heavy cream:
Rich in nutrients
Heavy cream is nutritious, providing a concentrated dose of fat-soluble vitamins like A, D, E and K. Just 1 tablespoon (15 ml) delivers (1, 5):
- Vitamin A: 11% of the Reference Daily Intake (RDI)
- Vitamin D: 6% of the RDI
- Vitamin E: 6% of the RDI
- Vitamin K: 5% of the RDI
It’s also a good source of calcium, providing 5% of the RDI per serving. Fat helps your body absorb these vitamins, so drinking the cream rather than skimming off the fat may lead to greater nutrient absorption (6).
Rich, creamy flavor
Heavy cream has a rich, indulgent taste. If you enjoy milk-based beverages like lattes, the thick, creamy mouthfeel of heavy cream can be incredibly satisfying.
It develops a smooth, velvety texture when frothed or shaken. You can make a simple yet delicious drink by blending heavy cream with your choice of mix-ins like cocoa powder, sweetener, spices or extracts.
May increase fat intake
Consuming enough fat is vital for health. Fat helps your body absorb vitamins A, D, E and K from foods. It’s also needed to build cell membranes, synthesize hormones and produce energy (7).
Thus, getting adequate amounts from your diet is essential. Drinking heavy cream can bump up your daily fat intake — especially saturated fat — in a tasty way.
Can aid weight gain
Heavy cream is very calorie-dense, packing over 50 calories into a single tablespoon (15 ml). Drinking it can help increase your calorie and nutrient intake without having to eat large volumes of food.
This makes it a popular choice for those trying to gain weight, such as athletes or underweight individuals. That said, heavy cream may promote unwanted weight gain if consumed in excess.
Downsides
Despite a few potential benefits, drinking heavy cream has some downsides:
High in calories and fat
While heavy cream may benefit those trying to gain weight, its high calorie and fat content is a downside for others. Just 1 cup (237 ml) provides over 800 calories and 85 grams of fat (1).
Drinking it regularly — especially in large amounts — can easily lead to excessive calorie intake and unwanted weight gain in some people.
High in saturated fat
The main type of fat in heavy cream is saturated. While your body needs some saturated fat, overdoing it may raise LDL (bad) cholesterol levels, increasing your risk of heart disease (8, 9).
One cup (237 ml) of heavy cream provides around 55 grams of saturated fat. That’s more than twice the daily amount recommended by health authorities for those following a 2,000-calorie diet (10).
Can trigger digestive issues
Drinking a lot of heavy cream or consuming it when your body isn’t accustomed to digesting high amounts of fat may lead to indigestion, bloating, gas or diarrhea.
This is because heavy cream can overwhelm the digestive enzymes needed to break down fat and may increase gut bacteria that promote unwanted gas production (11, 12).
Those with lactose intolerance may also experience diarrhea, gas or bloating after drinking heavy cream due to its naturally occurring lactose content (13).
Loaded with carbs if sweetened
Heavy cream has under 1 gram of carbs per serving when unsweetened. However, people commonly add sugar or other sweeteners to improve the flavor when making creamy beverages.
This significantly increases the carb content. For example, mixing 1 cup (237 ml) of heavy cream with 2 tablespoons (30 grams) of sugar spikes the carb count up to over 15 grams.
Consuming heavy cream with added sweeteners can minimize any potential benefits of increasing your fat intake and may trigger blood sugar spikes.
Is drinking heavy cream good for you?
Heavy cream can be enjoyed in moderation by most healthy people but should be avoided in large amounts.
Potential benefits of drinking heavy cream include:
- Increased intake of fat-soluble vitamins and minerals
- Higher fat intake
- Weight gain, in some cases
- Thick, rich texture and flavor
However, downsides of drinking heavy cream:
- High in calories and fat, especially saturated fat
- Can cause digestive issues
- May spike blood sugar if sweetened
- Can lead to unwanted weight gain
Overall, drinking heavy cream once in a while is unlikely to harm your health. Still, you may want to limit your intake to a few tablespoons per day and avoid drinking it in large quantities due to the high number of calories.
Drinking heavy cream during pregnancy
During pregnancy, it’s important to choose nutritious foods and beverages to support your baby’s growth and development.
Heavy cream can be included as part of a healthy diet. It provides protein, vitamins A and D, and essential fatty acids.
However, it’s high in saturated fat. Consuming high amounts may increase blood cholesterol levels, potentially raising your risk of complications like gestational diabetes or preeclampsia (14).
Thus, heavy cream is fine in moderation — say in your coffee or over dessert. But drinking it in large quantities daily or using it as a major calorie source is not recommended during pregnancy.
Tips for drinking heavy cream during pregnancy
Here are some tips for safely enjoying heavy cream during pregnancy:
- Limit your intake to 2–3 tablespoons (30–45 ml) per day
- Avoid drinking more than 1 cup (237 ml) per day
- Mix it into foods like oatmeal or yogurt rather than drinking straight
- Be mindful of your overall saturated fat intake from other sources like red meat and cheese
- Choose organic, pasture-raised varieties when possible
As with any part of your pregnancy diet, moderation and variety are key. Heavy cream can be included — just avoid overdoing it.
Drinking heavy cream on keto
The keto diet is a very low carb but high fat diet. It aims to get 70–90% of calories from fat in order to reach ketosis, a state where your body burns fat for fuel.
Heavy cream is a staple keto food. It contains virtually zero carbs while providing a concentrated dose of fat.
Drinking heavy cream may help increase your fat intake on keto. However, be mindful that it’s easy to consume excess calories from heavy cream, which can slow weight loss.
Here are some tips for drinking heavy cream on keto:
- Stick to 2–4 tablespoons (30–60 ml) at a time
- Measure your portions to avoid overdoing it
- Avoid drinking it straight from the carton
- Mix it into keto coffee, smoothies or chia pudding
- Use it in sauces, soups or on top of low carb veggies rather than alone
Heavy cream can be used in moderation on keto. Just be careful not to go overboard, as drinking too much may lead to excess calories.
Heavy cream FAQs
Is drinking heavy cream good for weight loss?
Heavy cream is high in calories and fat. While small amounts may be fine, drinking too much can easily cause you to exceed your daily calorie needs, hindering weight loss.
Portion control is key if you want to drink heavy cream during weight loss. Stick to 1–2 tablespoons (15–30 ml) at a time and avoid drinking it straight.
Does heavy cream break a fast?
Yes, heavy cream does break a fast, including intermittent fasting. It provides calories and stimulates digestion, which breaks your fasted state.
To maintain the benefits of fasting, avoid cream and stick to zero-calorie beverages like water, unsweetened tea or black coffee.
Is heavy cream Keto approved?
Heavy cream is very low in carbs while being high in fat, making it a perfect keto-friendly food. However, calories still matter on keto. Drinking too much may slow your weight loss progress.
Stick to a tablespoon or two (15–30 ml) at a time to keep heavy cream keto-approved.
Can heavy cream go bad?
Yes, heavy cream can go bad with time, especially if left unrefrigerated. Signs it has spoiled include changes in texture, smell or color.
To maximize freshness, store heavy cream in your refrigerator after opening and check the expiry date before use.
Is heavy cream inflammatory?
Heavy cream contains saturated fat and low levels of anti-inflammatory nutrients. Some studies link high saturated fat intake to inflammation.
Yet, heavy cream’s effect on inflammation is likely neutral when enjoyed in moderation as part of a balanced diet.
Conclusion
Heavy cream is high in fat and calories compared to milk and cream alternatives. Drinking small amounts can provide calories and nutrients, especially for those wanting to gain weight or increase fat intake.
However, drinking too much may lead to unwanted weight gain and provide excess saturated fat. Moderation is key.
Stick to a tablespoon or two (15–30 ml) at a time for the best results when drinking heavy cream. Avoid exceeding 1 cup (237 ml) per day.