Cream cheese not the best source for nutrients
Q. How does cream cheese rank as a source of calcium and protein?
A. Unlike other types of cheese, cream cheese is not a good source of these important nutrients. Two tablespoons (1 ounce) of cream cheese supplies only about 28 mg of calcium and less than 2 grams of protein. That's much less than the amount found in an ounce of most hard cheeses (such as Cheddar or Swiss), which typically provide about 200 mg of calcium and 7 grams of protein. Fat-free and reduced-fat cream cheese products are more concentrated, but are still not considered good sources of these nutrients. If you want to use cream cheese occasionally, choose a reduced-fat type to avoid a big load of saturated fat and treat it as a condiment, not a source of nutrition.
Q. Is it true that fish are a good source of vitamin D?
A. Most fish are not a good source of vitamin D. However, fish that are naturally higher in fat, such as wild salmon, mackerel and sardines, are good sources, providing about 300 to 400 International Units per 3-ounce serving. That's comparable to the amount in a 12- to 16-ounce glass of milk.
Other fatty fish, such as trout and swordfish, reportedly provide some D, but not nearly as much as those few top sources. Farmed salmon and leaner seafood (like cod, haddock and clams) provide substantially less.
Q. I love broccoli cheese soup, but is it a nutritional no-no?
A. Enjoying a high-nutrient cruciferous vegetable like broccoli is great, but delivered via a cheese soup, the nutritional superstar doesn't shine so brightly.
Super rich versions of broccoli cheese soup use heavy cream, plenty of high-fat cheese and may add a substantial amount of butter. A large bowl can supply almost a day's recommended limit for saturated fat. Prepared this way, it is best enjoyed as an occasional choice only.
However, you can find recipes that use milk, reduced-fat cheese and preparation techniques that don't require any added butter. But as a general rule of thumb, healthier choices will be broth- and tomato-based soups.