Is Creme Fraiche Healthy?

Creme fraiche is a versatile dairy product that is popular in French cuisine and has gained popularity worldwide. This creamy and tangy ingredient is often used as a topping for desserts, as a base for dips and dressings, and as an accompaniment to various dishes.

While many people enjoy the taste and texture of creme fraiche, there is some debate about its health benefits. In this post, we’ll explore the nutritional content of creme fraiche and examine its potential health benefits and downsides, so that you can make an informed decision about whether or not to include it in your diet.

What is Creme Fraiche?

Creme fraiche is a type of cultured cream that originates from France. It is made by adding a bacterial culture to heavy cream, which thickens and slightly sours the cream. This creates a tangy and slightly nutty flavour that is more complex than regular cream.

Creme fraiche is thicker and richer than sour cream, with a smoother texture and a lower acidity level. It has a high-fat content, typically ranging from 30-40%, and a creamy, off-white colour.

Creme fraiche is a versatile ingredient that can be used in both sweet and savoury dishes, and its tangy flavour pairs well with a variety of flavours.

Ingredients in Creme Fraiche

The two main ingredients in creme fraiche are heavy cream and bacterial culture. The heavy cream is a high-fat dairy product that provides the rich, creamy base for creme fraiche.

The bacterial culture, which is typically a blend of lactic acid bacteria, is what gives creme fraiche its characteristic tangy flavor and slightly sour aroma. The bacterial culture ferments the lactose in the cream, which thickens the cream and causes it to develop its signature taste.

Some commercial creme fraiche products may contain additional ingredients such as stabilizers, thickeners, or preservatives, so it is important to check the label before purchasing.

If making creme fraiche at home, it can be made with just heavy cream and bacterial culture, making it a simple and wholesome addition to a variety of dishes.

Nutritional Value of Creme Fraiche

Creme fraiche is a high-fat dairy product with a rich and creamy texture. Here are some details on the macronutrient and micronutrient content of creme fraiche:

Macronutrient Content:

  • Fat: Creme fraiche is high in fat, typically containing between 30-40% fat by weight. Out of this fat content, most is saturated fat.
  • Protein: Creme fraiche is not a significant source of protein. A 2-tablespoon serving contains only about 1 gram of protein.
  • Carbs: Creme fraiche is a low-carbohydrate dairy product, with a typical carb content of around 1 gram per 2-tablespoon serving. This is because the bacteria used to culture the cream consume the lactose, the natural sugar found in milk, during the fermentation process. As a result, creme fraiche is a good option for those following a low-carb or ketogenic diet. When compared to other dairy products, creme fraiche is generally lower in carbs than milk and yogurt. Per 100ml, there is around 3g of carbs while in milk there are around 5g. However, it is higher in carbs than some other high-fat dairy products, such as butter or heavy cream, which contain negligible amounts of carbs.

Micronutrient Content:

  • Calcium: The amount of calcium in creme fraiche can vary depending on the brand and the specific product. Generally speaking, creme fraiche is not as good of a source of calcium as other dairy products like milk or yogurt. However, it still contains some calcium. According to Nutritionix, one serving of creme fraiche provides around 1% of the daily value for calcium or about 17 milligrams.
  • Vitamin A: Creme fraiche also contains some vitamin A, which is important for vision, skin health, and immune function.

Calories in Creme fraiche

Creme fraiche is a high-calorie dairy product due to its high-fat content. A 2-tablespoon serving (30g) of full-fat creme fraiche typically contains around 90 calories, with the exact calorie count depending on the brand.

If you are counting calories or trying to reduce your fat intake, low-fat creme fraiche is a good alternative. While traditional creme fraiche typically contains 30-40% fat, low-fat varieties may contain 15-20% fat. The lower fat content makes it a lighter alternative, with fewer calories and less saturated fat.

Low-fat creme fraiche typically contains around 50 calories per 2-tablespoon serving. However, it’s important to note that low-fat creme fraiche may contain additional additives or sweeteners to compensate for the loss of flavour and texture from the reduced fat content.

Homemade creme fraiche may also have a lower calorie count, as you can control the fat content by using lighter cream. However, it’s worth noting that creme fraiche is typically used in small amounts as a flavouring or garnish, rather than as a main ingredient, so the calorie count is not usually a major concern.

Does Creme Fraiche Have Any Health Benefits?

There are very few health benefits associated with creme fraiche.

One of the main health benefits of creme fraiche is that it contains probiotics, which are beneficial bacteria that can improve gut health, support the immune system, and potentially reduce the risk of certain diseases.

However, it’s important to note that the probiotic content of creme fraiche can vary depending on the brand, and may not be as high as that found in other probiotic-rich foods such as yoghurt. As a result, creme fraiche should not be relied upon as the only source of probiotics in your diet.

Creme fraiche also contains small amounts of certain vitamins and minerals, such as vitamin A and calcium. Calcium is an important mineral that is essential for strong bones and teeth. Vitamin A is important for vision, skin health, and immune function.

Potential Downsides of Creme Fraiche

High in Calories and Fat

Despite the small amounts of vitamins and minerals, creme fraiche is not a health food. It’s very high in fat and calories, making it an unsuitable choice for those who are trying to lose or maintain weight. It can actually contribute to weight gain when consumed in excess. It’s also high in saturated fat, which can increase the risk of heart disease when consumed in excess.

Not suitable for lactose-intolerant individuals

While creme fraiche has lower lactose content than other dairy products, it still contains lactose, which can cause discomfort for people with lactose intolerance. Individuals with lactose intolerance should consume creme fraiche in moderation or consider lactose-free alternatives.

May contain additives and preservatives

Store-bought creme fraiche, specifically low-fat versions, may contain a range of additives, such as stabilisers, emulsifiers, and preservatives. While these substances are generally considered safe, some people may have sensitivities or allergies to certain additives. If this is the case, it’s best to avoid store-bought creme fraiche and opt for a homemade version instead.


Does creme fraiche contain lactose?

Creme fraiche does contain lactose, but its lactose content is considered moderate. While it has more lactose than sour cream, which is often considered to have lower levels of lactose, the fermentation process used to make creme fraiche can significantly reduce lactose levels compared to other dairy products. As a result, creme fraiche may be a suitable option for individuals with mild lactose intolerance or sensitivity. However, individuals with severe lactose intolerance may still need to avoid creme fraiche or use it in moderation.

Can you eat creme fraiche when pregnant?

Creme fraiche purchased from a supermarket is typically pasteurized, making it safe for pregnant women to consume. However, homemade versions of creme fraiche may be made with unpasteurized cream, which may pose a risk of bacterial contamination, especially for pregnant women. It is advisable to avoid homemade creme fraiche during pregnancy and opt for commercially available options.

When selecting store-bought creme fraiche, it’s essential to read the label to ensure there are no additional ingredients or additives that may be harmful to pregnant women. It’s always recommended to speak with a healthcare provider before adding any new foods to your diet during pregnancy.

Is creme fraiche healthier than yogurt?

Yogurt is generally considered a healthier option due to its lower fat content and higher protein content. It is also lower in calories than creme fraiche, making it an excellent choice for those looking to manage their weight.

Yogurt also contains more probiotics than creme fraiche, making it the better option for those looking to increase their intake of probiotics.

Therefore, yogurt may be the healthier option when considering these factors. However, creme fraiche contains lower lactose content than yogurt, making it a better option for individuals with lactose intolerance.

Is there any sugar in creme fraiche?

There is no added sugar in full-fat creme fraiche, only the naturally occurring lactose from the milk. However, some low-fat varieties may contain added sugar, so it’s important to read the label carefully before purchasing.

Are creme fraiche and sour cream the same thing?

While creme fraiche and sour cream have a similar tangy taste and creamy texture, they are not the same product. Creme fraiche is made with cultured heavy cream, while sour cream is made with cultured light or regular cream.

Additionally, creme fraiche has a richer flavour and contains more fat compared to sour cream. Sour cream also has a milder flavour and is traditionally used to add flavour and texture to dishes, while creme fraiche is typically used to add richness and creaminess.

Conclusion – Is creme fraiche healthy?

Creme fraiche is typically not considered a healthy option due to its high fat and calorie content.

However, it is possible to find low-fat versions which may be suitable for people looking to manage their weight. Additionally, due to the fermentation process used to make creme fraiche, it can contain lower levels of lactose compared to other dairy products, making it a better choice for those with lactose intolerance.

As with any food, moderation is key when it comes to consuming creme fraiche. It is important to read labels carefully and speak with a healthcare provider before adding any new foods to your diet. Overall, creme fraiche is not considered to be a healthy food but can be consumed in moderation.