How Much Oxalate Is in Cream cheese (Regular)?
mg oxalate
per serving
Serving: 2 tbsp (30 g)
Verdict: 🟢 Safe
Per 100g: 0 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Cream cheese (Regular) is rated Safe (🟢). At 0 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among dairy & eggs, Cream cheese (Regular) sits well below the category average of 3 mg. For context, 87 out of 91 dairy & eggs (95%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average dairy & eggs in our database has 3 mg oxalate per serving — which means Cream cheese (Regular) is 100% below the category norm. Within its specific category, Cream cheese (Regular) ranks among the lower-oxalate options. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all dairy & eggs rated Safe to compare within the same verdict level.
Why does oxalate per 100g matter?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. Cream cheese (Regular) comes in at 0 mg oxalate per 2 tbsp (Safe) in the measured database.
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. Applied to Cream cheese (Regular): 0 mg oxalate per 2 tbsp — Safe per Harvard (2024).
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. For Cream cheese (Regular), the measured oxalate value is 0 mg per 2 tbsp (Safe).