Half and half: Nutrition, Substitutions, and Alternatives
Half and half is a popular dairy product used in coffee, tea, cooking, and baking. It is a great balance between milk and cream, providing a rich texture without being as heavy as full cream. Whether you’re interested in the classic version or looking for diet-friendly substitutes, we’ve got you!
What is Half and Half?
Simply put, half and half is a mixture of milk and cream. It’s equal parts milk and cream. You can even make your own if you don’t want to buy it from the store!
Half and Half Nutrition Facts
While half and half is higher in fat than milk, it has fewer calories and fat than heavy cream, making it a popular middle ground.
For a standard 2 tablespoon (30 mL) serving:
- Calories: 37–40, depending on the brand
- Fat: 3 grams (2g saturated fat)
- Protein: 1 gram
- Carbohydrates: 1 gram (less than 1g sugar)
- Cholesterol: 10–12 mg
Half and Half Substitutions
Low-Sugar alternatives for diabetics
While half and half contain some natural sugars from lactose, its low carb content makes it relatively safe for diabetics in moderate amounts. These are other great options for those watching their sugar intake.
- Unsweetened Non-Dairy Creamers: Almond, cashew, or coconut milk have fewer carbohydrates and sugars.
- Sugar-Free Half and Half: Some brands offer low-sugar or sugar-free versions that use artificial or natural sweeteners, ideal for diabetics or those watching their sugar intake.
Low-Fat Options
For those looking to reduce fat intake, there are some lower-fat alternatives to traditional half and half:
- Fat-Free Half and Half: Made from skim milk and additives to maintain a creamy texture.
- Low-Fat Milk and Cream Mixture: You can create a lighter version by using low-fat (2%) milk mixed with a smaller portion of cream.
- Non-Dairy Creamers: Almond or oat milk-based creamers often have lower fat content.
Other half and half substitutions
- Non-Dairy Options: Coconut cream or almond milk with a bit of oil can replicate the texture of half and half.
- Evaporated Milk: This is a low-fat substitute that still provides a creamy texture.
- Milk and Butter: ¾ cup of milk with ¼ cup of melted butter mimics half and half’s fat content.
How to Make Half and Half
You can make your own half-and-half at home with two simple ingredients:
- Milk and heavy cream
Simply mix equal parts of both ingredients, and you have a homemade version that can be used in coffee or cooking. Adjust the ratio if you prefer a lighter or richer mix.
