Heavy cream
Checked by us One serving: 15.1 g (about 1 tablespoon) · 51 kcal
Little of the nutrients we score, per serving.
Worth knowing: dioxins and dioxin-like PCBs.
Good for
How we counted this
What one serving (15.1 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
No nutrient we score reaches “some” in one serving. The rest, at “a little” or less, is below.
22 more nutrients at a little or less
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
62.1 µg in one serving: 7% of the 900 µg a day men need, 9% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.24 µg in one serving: 2% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
19.3 mg in one serving: 1% of the 1,600 mg a day men need, 2% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.02 µg in one serving: 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
9.97 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.14 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.45 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.43 g in one serving: 1% of the 56 g a day men need, 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
1.36 mg in one serving: 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.08 mg in one serving: 1% of the 16 mg a day men need, 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
2.54 mg in one serving: under 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
14.3 mg in one serving: under 1% of the 3,400 mg a day men need, 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.01 mg in one serving: 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.48 µg in one serving: under 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.04 mg in one serving: under 1% of the 11 mg a day men need, 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
1.06 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0.6 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.09 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.02 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Watch out
How we counted this
An average adult is already at or past the limit from other food.
Learn more
Flagged for women who are or may become pregnant and for breastfeeding women; no cap for other adults. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. On the upper-bound mean of the same 31 CFIA samples (0.0694 pg/g), about 606 g a week eaten alone would reach it. A 15 mL serving (15.1 g) is 2.49% of the weekly limit, and a daily one 17.4%, adding 1.8% to 5.5% to the average adult's weekly exposure, far from doubling it.
1 other measurement of this food, same verdict
An average adult is already at or past the limit from other food.
Learn more
Flagged for women who are or may become pregnant and for breastfeeding women; no cap for other adults. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. On the lower-bound mean of 31 CFIA heavy-cream samples (0.0325 pg/g; 65.9% of congener results were below detection), about 1,294 g a week eaten alone would reach it; non-detects count as zero, so the true amount could be lower. A 15 mL serving (15.1 g) is 1.17% of the weekly limit, and a daily one 8.2%, adding 0.9% to 2.6% to the average adult's weekly exposure, far from doubling it.
Checked for nickel, cadmium and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 0.43 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 32,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 15 g a day, which stays within the 23,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. Eaten alone, about 31,573 g of cream a day would reach it.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0 µg
How we got this
A serving a day adds 0% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 610,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 106 g a week, which stays within the 180,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.024% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a 15.1 g serving adds 0.0034 µg, 0.010% of the average adult's lead intake of 35 µg/day (EFSA), far from doubling it. No safe threshold is set for lead. The mean is a lower bound (35% of composites were non-detects).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
0.4 g of sugar in a 15.1 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Lactose: 2.7–2.9 g per 100 g, so about 0.41–0.44 g in a 15.1 g serving. · US food database (USDA SR Legacy), McCance and Widdowson, Composition of Foods Integrated Dataset · grade B
Tyramine: 0.3 mg per kg fresh weight, so about 0.0045 mg in a 15.1 g serving. (mean 0.3 mg/kg (n = 4, 25% non-detect; median 0.3, P95 0.4, max 0.4) for "Other dairy products" (e.g. cream, sour cream)) · EFSA 2011 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 15.1 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
Of the other coffee creamers and creams we’ve checked, the one we could compare doesn’t give clearly more nutrients per serving.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Half-and-half cream20 kcal in 15.1 g (this food: 51)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
None of the 2 other coffee creamers and creams we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Cream, heavy or whipping (35-36% milk fat)
How the serving was set: 15 mL (1 tbsp) = 15.1 g (Health Canada TRA D.6; grams from CNF food 138, 15 ml = 15.088 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.128 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Calcium | 66 mg | 9.97 mg | 19.41 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 58 mg | 8.76 mg | 17.06 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| 66.314 mg | 10.01 mg | 19.5 mg | second database · not used | Canadian Nutrient File 2026 #138 | C | |
| Carbohydrate | 2.84 g | 0.43 g | 0.84 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Choline | 16.8 mg | 2.54 mg | 4.94 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Energy | 340 kcal | 51.34 kcal | – | FDC Energy (kcal), SR Legacy used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.009 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fat | 36.08 g | 5.45 g | 10.61 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 40.3 g | 6.09 g | 11.85 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Cholesterol | 113 mg | 17.06 mg | 33.24 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total saturated | 23.032 g | 3.48 g | 6.77 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fibre | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Folate | 4 µg | 0.6 µg | 1.18 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 7 µg | 1.06 µg | 2.06 µg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Iron | 0.1 mg | 0.02 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Magnesium | 7 mg | 1.06 mg | 2.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 6 mg | 0.91 mg | 1.76 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Niacin (B3, niacin equivalents) | 0.534 mg | 0.08 mg | 0.16 mg | listed used | Canadian Nutrient File 2026 #138 | C |
| Phosphorus | 58 mg | 8.76 mg | 17.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 59 mg | 8.91 mg | 17.35 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Potassium | 95 mg | 14.35 mg | 27.94 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 86 mg | 12.99 mg | 25.29 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Protein | 2.84 g | 0.43 g | 0.84 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 2 g | 0.3 g | 0.59 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Riboflavin (B2) | 0.188 mg | 0.03 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.17 mg | 0.03 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Selenium | 3 µg | 0.45 µg | 0.88 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Sodium | 27 mg | 4.08 mg | 7.94 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 25 mg | 3.78 mg | 7.35 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Sugars | 2.92 g | 0.44 g | 0.86 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 2.7 g | 0.41 g | 0.79 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Thiamin (B1) | 0.02 mg | 0 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.02 mg | 0 mg | 0.01 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin A | 411 µg | 62.06 µg | 120.88 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin B12 | 0.16 µg | 0.02 µg | 0.05 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.2 µg | 0.03 µg | 0.06 µg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin B6 | 0.035 mg | 0.01 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.04 mg | 0.01 mg | 0.01 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin C | 0.6 mg | 0.09 mg | 0.18 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 1 mg | 0.15 mg | 0.29 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin D | 1.6 µg | 0.24 µg | 0.47 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.3 µg | 0.05 µg | 0.09 µg | second database · not used · 5.3× | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin E | 0.92 mg | 0.14 mg | 0.27 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 1.32 mg | 0.2 mg | 0.39 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Vitamin K1 | 3.2 µg | 0.48 µg | 0.94 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Water | 57.71 g | 8.71 g | 16.97 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 54.5 g | 8.23 g | 16.03 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Zinc | 0.24 mg | 0.04 mg | 0.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.2 mg | 0.03 mg | 0.06 mg | second database · not used | UK food tables (CoFID 2021) #12-333 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 72 µg | 10.87 µg | 21.18 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 247 µg | 37.3 µg | 72.65 µg | second database · not used · 3.4× | UK food tables (CoFID 2021) #12-333 | C | |
| Copper | 0.011 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Ash | 0.53 g | 0.08 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Glucose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fructose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Energy | 1,424 kj | 215.02 kj | 418.82 kj | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fluoride, F | 3 µg | 0.45 µg | 0.88 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin A, IU | 1,470 iu | 221.97 iu | 432.35 iu | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin D (D2 + D3), International Units | 63 iu | 9.51 iu | 18.53 iu | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin D2 (ergocalciferol) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin D3 (cholecalciferol) | 1.6 µg | 0.24 µg | 0.47 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocopherol, gamma | 0.24 mg | 0.04 mg | 0.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocotrienol, alpha | 0.09 mg | 0.01 mg | 0.03 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Folate, food | 4 µg | 0.6 µg | 1.18 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Folate, DFE | 4 µg | 0.6 µg | 1.18 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tryptophan | 0.066 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Threonine | 0.126 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Isoleucine | 0.146 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Leucine | 0.234 g | 0.04 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Lysine | 0.124 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Methionine | 0.066 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Cystine | 0.015 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Phenylalanine | 0.13 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Tyrosine | 0.134 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Valine | 0.17 g | 0.03 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Arginine | 0.066 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Histidine | 0.066 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Alanine | 0.091 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Aspartic acid | 0.209 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Glutamic acid | 0.572 g | 0.09 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Glycine | 0.066 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Proline | 0.302 g | 0.05 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Serine | 0.094 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total trans | 1.236 g | 0.19 g | 0.36 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 4:0 | 0.732 g | 0.11 g | 0.22 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 6:0 | 0.609 g | 0.09 g | 0.18 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 8:0 | 0.384 g | 0.06 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 10:0 | 0.905 g | 0.14 g | 0.27 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 12:0 | 1.05 g | 0.16 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 14:0 | 3.331 g | 0.5 g | 0.98 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 16:0 | 9.298 g | 1.4 g | 2.73 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 18:0 | 3.572 g | 0.54 g | 1.05 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 20:0 | 0.047 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 18:1 | 7.968 g | 1.2 g | 2.34 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:2 | 1.294 g | 0.2 g | 0.38 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:3 | 0.128 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:4 | 0.058 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 22:0 | 0.015 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 14:1 | 0.344 g | 0.05 g | 0.1 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 16:1 | 0.656 g | 0.1 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 20:1 | 0.065 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:5 n-3 (EPA) | 0.009 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 22:1 | 0.003 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 22:5 n-3 (DPA) | 0.02 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total monounsaturated | 9.101 g | 1.37 g | 2.68 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total polyunsaturated | 1.57 g | 0.24 g | 0.46 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 15:0 | 0.353 g | 0.05 g | 0.1 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 17:0 | 0.21 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| SFA 24:0 | 0.009 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| TFA 16:1 t | 0.109 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| TFA 18:1 t | 0.891 g | 0.13 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| TFA 18:2 t not further defined | 0.232 g | 0.04 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:2 CLAs | 0.188 g | 0.03 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:2 n-6 c,c | 0.008 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 16:1 c | 0.547 g | 0.08 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 18:1 c | 7.078 g | 1.07 g | 2.08 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:2 n-6 c,c | 0.874 g | 0.13 g | 0.26 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 22:1 c | 0.003 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:3 n-6 c,c,c | 0.002 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 17:1 | 0.065 g | 0.01 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:3 | 0.041 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total trans-monoenoic | 1 g | 0.15 g | 0.29 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Fatty acids, total trans-polyenoic | 0.236 g | 0.04 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.122 g | 0.02 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:3 n-3 | 0.002 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 20:3 n-6 | 0.039 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 18:3i | 0.004 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| PUFA 22:4 | 0.01 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Lactose | 2.92 g | 0.44 g | 0.86 g | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 2.7 g | 0.41 g | 0.79 g | second database · not used | UK food tables (CoFID 2021) #12-333 | C | |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Manganese | 0.006 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Niacin (B3, preformed) | 0.064 mg | 0.01 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| Pantothenic acid (B5) | 0.495 mg | 0.07 mg | 0.15 mg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 0.22 mg | 0.03 mg | 0.06 mg | second database · not used · 2.3× | UK food tables (CoFID 2021) #12-333 | C | |
| Retinol | 405 µg | 61.16 µg | 119.12 µg | from SR Legacy used | US food database (USDA SR Legacy) #170859 | C |
| 399 µg | 60.25 µg | 117.35 µg | second database · not used | UK food tables (CoFID 2021) #12-333 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.024% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for women who are or may become pregnant and for breastfeeding women; no cap for other adults. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. On the lower-bound mean of 31 CFIA heavy-cream samples (0.0325 pg/g; 65.9% of congener results were below detection), about 1,294 g a week eaten alone would reach it; non-detects count as zero, so the true amount could be lower. A 15 mL serving (15.1 g) is 1.17% of the weekly limit, and a daily one 8.2%, adding 0.9% to 2.6% to the average adult's weekly exposure, far from doubling it. · CFIA dioxins in dairy (2019–2021) · A
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for women who are or may become pregnant and for breastfeeding women; no cap for other adults. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. On the upper-bound mean of the same 31 CFIA samples (0.0694 pg/g), about 606 g a week eaten alone would reach it. A 15 mL serving (15.1 g) is 2.49% of the weekly limit, and a daily one 17.4%, adding 1.8% to 5.5% to the average adult's weekly exposure, far from doubling it. · CFIA dioxins in dairy (2019–2021) · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a 15.1 g serving adds 0.0034 µg, 0.010% of the average adult's lead intake of 35 µg/day (EFSA), far from doubling it. No safe threshold is set for lead. The mean is a lower bound (35% of composites were non-detects). · Health Canada Total Diet Study, trace elements · A
- Milk allergy · Worth knowing · Flagged for people with a milk allergy: milk is a Health Canada priority allergen; cream is a listed source. · Health Canada, Milk - a priority food allergen · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. Eaten alone, about 31,573 g of cream a day would reach it. · Health Canada Total Diet Study, trace elements · A
Oxalate, phytate and gut-tolerance measurements
- histamine: mean 0.3 mg/kg (n = 4, 50% non-detect; median 0.2, P95 0.6, max 0.6) for "Other dairy products" (e.g. cream, sour cream) mg/kg · as sold, EFSA category "Other dairy products" · category: other dairy products, e.g. cream, sour cream (EFSA 2011 occurrence data, European sources); not cream alone · grade B · EFSA 2011
- lactose: 2.92 g/100 g (FDC SR Legacy 170859; 6 data points) g/100 g · as listed per 100 g cream · Cream, fluid, heavy whipping (compiled USDA composition, fat 36.08 g/100 g) · grade B · US food database (USDA SR Legacy)
- lactose: 2.7 g/100 g (CoFID 12-333 Cream, fresh, whipping; average of 22 samples, summer and winter) g/100 g · as listed per 100 g cream · Cream, fresh, whipping (UK; fat 40.3 g/100 g) · grade B · McCance and Widdowson, Composition of Foods Integrated Dataset
- tyramine: mean 0.3 mg/kg (n = 4, 25% non-detect; median 0.3, P95 0.4, max 0.4) for "Other dairy products" (e.g. cream, sour cream) mg/kg · as sold, EFSA category "Other dairy products" · category: other dairy products, e.g. cream, sour cream (EFSA 2011 occurrence data, European sources); not cream alone · grade B · EFSA 2011
Sources
- CFIA, Food Safety Action Plan targeted survey: dioxins and dioxin-like compounds in dairy products 2019-2021 (open data resource 906855be-4166-44df-a5bf-c90a3c45e61b; Cream n=67, Cheese n=120, Milk 39, Kefir 70 samples)
cfia-dioxins-dairy-2019-2021· dataset · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - McCance and Widdowson, Composition of Foods Integrated Dataset
cofid· dataset · licence not recorded - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA BIOHAZ Panel, Scientific opinion on risk based control of biogenic amine formation in fermented foods, EFSA J 2011;9(10):2393 · doi:10.2903/j.efsa.2011.2393
efsa-2011-biogenic-amines· full text read · licence not recorded - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Milk - a priority food allergen
hc-milk-allergen· page · Government of Canada terms (Crown copyright) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.