scored 23/100
Heavy cream is a high-fat dairy product rich in fat-soluble vitamins and butyric acid, providing concentrated energy and potential metabolic benefits when consumed in moderation.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 23.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Heavy cream, the fat-rich portion of milk traditionally separated during dairy processing, has been a staple in cuisines worldwide for centuries. Composed primarily of milk fat (36-40% fat content), heavy cream is a significant source of fat-soluble vitamins including vitamins A, D, E, and K2—nutrients essential for bone health, immune function, and calcium absorption. Heavy cream from grass-fed dairy contains higher levels of conjugated linoleic acid (CLA) and omega-3 fatty acids compared to conventional sources. The saturated fat composition includes butyric acid, a short-chain fatty acid with potential anti-inflammatory and gut health benefits. For longevity-focused nutrition, moderate consumption of high-quality heavy cream—particularly from pasture-raised sources—may support cognitive function through fat-soluble vitamin delivery and provide satiating fats that promote stable blood sugar when paired appropriately. The cholesterol content, once considered universally problematic, is now understood to be contextual; dietary cholesterol's impact varies significantly based on individual genetics and overall dietary pattern. Portion control remains important, as heavy cream is calorie-dense and should be integrated thoughtfully into a balanced diet rather than consumed liberally.
Fat in heavy cream solubilizes and facilitates intestinal absorption of vitamins A, D, E, and K2 from other foods and the cream itself, supporting bone mineralization, immune function, and vascular health
Butyric acid (a short-chain fatty acid) in milk fat serves as primary fuel for colonocytes and promotes beneficial bacteria growth, supporting intestinal barrier integrity and systemic inflammation reduction
High fat and protein content slows gastric emptying and reduces postprandial glucose spikes when heavy cream is consumed with carbohydrates, improving metabolic stability
Grass-fed dairy contains elevated CLA, which may support lean body mass preservation and metabolic health through effects on lipid oxidation and inflammation
Consuming heavy cream with meals at midday or in early afternoon optimizes fat-soluble vitamin absorption when digestive function peaks and allows adequate time for metabolic processing before evening, avoiding potential sleep disruption from high fat intake close to bedtime
Breaks a fast
Heavy cream breaks a fasting state due to its caloric density and metabolic signaling from fat and protein, so it should be consumed only when ending a fasting period
Per 100 g of the default form. Bars show how much higher or lower heavy cream is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Heavy Cream is classified as a dairy. Heavy cream is a high-fat dairy product rich in fat-soluble vitamins and butyric acid, providing concentrated energy and potential metabolic benefits when consumed in moderation.
Heavy Cream scores 23/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin A, Riboflavin, Pantothenic Acid. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 30 g serving, heavy cream is highest in Vitamin A (~14% DV).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 0.9 g of net carbs (0.9 g total minus 0 g fiber).
Best in the midday. Consuming heavy cream with meals at midday or in early afternoon optimizes fat-soluble vitamin absorption when digestive function peaks and allows adequate time for metabolic processing before evening, avoiding potential sleep disruption from high fat intake close to bedtime
A typical serving is around 30 g (~102 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating heavy cream alongside several other dairy sources.
Heavy Cream falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Heavy Cream pairs nicely with: Pair with berries (blueberries, raspberries) because fat-soluble antioxidants in cream enhance absorption of berry polyphenols while the cream's fat content stabilizes their natural sugars; Pair with leafy greens (spinach, kale) because cream's high fat content facilitates absorption of fat-soluble vitamin K2 and carotenoids essential for bone and cardiovascular health; Pair with turmeric or ginger because lipids in cream increase curcumin and gingerol bioavailability, amplifying their anti-inflammatory effects; Pair with coffee because the caffeine + fat combination enhances mental clarity through sustained energy delivery and supports fat oxidation.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients heavy cream contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients heavy cream contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.