FoodScore
0/ 100
Goodmeat· 100 g

Half And Half

Half and Half scores well due to its high protein content and minimally processed nature, though its trans fat content is a notable detractor.

  • Provides a substantial 20.27g of protein per 100g serving, supporting muscle health.
  • Categorized as NOVA 1, meaning it is an unprocessed or minimally processed food.
  • Contains 0.09g of trans fat, which significantly impacted its overall FoodScore.
  • Offers 17% of the Daily Value for Vitamin B12 per 100g.
  • Its FoodScore of 64/100 indicates it is a good nutritional choice.
  • Scores +4 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
20.27g
41% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
73mg
3% of Daily Value
+
What it brings to the table
Protein (20.3g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12, Riboflavin)+8
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-3
−
What holds it back
Saturated fat (3.5g)-1
Trans fat present-20

Why it scores 64

Half and Half achieved a FoodScore of 64 out of 100, placing it in the 'Good' category. The most significant positive contributor to its score is its high protein content, providing 20.27g per 100g, which earned a substantial bonus. It also received points for its healthy fat profile, despite the presence of some saturated fat, and for being a minimally processed whole food (NOVA 1). Key micronutrients like phosphorus, zinc, vitamin B12, and riboflavin also contributed positively to its score. However, the presence of trans fat, even at 0.09g per 100g, resulted in a significant penalty, which was the largest detractor. While its saturated fat content of 3.53g per 100g incurred a minor penalty, the trans fat had a much greater negative impact. To achieve a higher score, the trans fat content would need to be eliminated.

Health benefits

What the nutrients in half and half actually do for you, grounded in established dietary science.

Supports Muscle Health and Repair

Half and Half is an excellent source of high-quality protein, providing 20.27g per 100g serving. Protein is essential for the growth, maintenance, and repair of muscle tissues, making it particularly beneficial for individuals engaging in regular physical activity or those looking to preserve muscle mass as they age. This amount contributes significantly towards daily protein targets, which are typically around 50g for adults. Additionally, it contains Vitamin B12, which plays a role in energy metabolism and red blood cell formation, further supporting muscle function and recovery. While protein is crucial, a balanced diet with other macronutrients is also important for overall muscle health.

Contributes to Bone Health

This food provides several micronutrients important for bone density and strength. It contains 20mg of magnesium and 356mg of potassium per 100g. Magnesium is involved in bone formation and helps regulate calcium and vitamin D levels, both vital for bone health. Potassium can help reduce calcium loss from bones. While its calcium content is relatively low at 12mg (1% DV), the combination of magnesium and phosphorus (which also contributed to its score) supports the complex processes involved in maintaining a strong skeletal system. It's important to note that Half and Half alone won't meet all bone health needs, and a diverse diet rich in calcium and vitamin D is also necessary.

Aids in Energy Metabolism

Half and Half is a good source of Vitamin B12, offering 17% of the Daily Value per 100g. Vitamin B12 is a crucial nutrient involved in numerous metabolic processes, including the conversion of food into energy. It plays a vital role in the formation of red blood cells, which transport oxygen throughout the body, and in maintaining a healthy nervous system. Adequate B12 intake can help prevent fatigue and support overall vitality. The presence of other B vitamins, such as riboflavin (which contributed to its score), further supports its role in cellular energy production. However, relying solely on one food for all B vitamin needs is not recommended, and a varied diet is key.

Supports Immune Function

With 1.7mg of zinc per 100g, providing 15% of the Daily Value, Half and Half contributes to immune system support. Zinc is an essential trace mineral that plays a critical role in immune cell development and function, wound healing, and DNA synthesis. Adequate zinc intake is necessary for the body to mount an effective immune response against pathogens. While 15% DV is a meaningful contribution, it's part of a broader dietary approach to immune health. A balanced diet rich in various vitamins and minerals is crucial for maintaining a robust immune system, and zinc from this food can be a valuable component.

How to eat it

Half and Half, often used as a dairy creamer, is a versatile ingredient in the US diet. It's typically consumed in small portions, primarily to enrich beverages like coffee and tea, or to add creaminess to sauces and soups. Its mild flavor and smooth texture make it a popular choice for enhancing the richness of various dishes without overpowering them. Due to its protein content, it can also contribute to satiety when incorporated into meals.

Use Half and Half to lighten coffee or tea for a richer taste than milk, but be mindful of portion sizes to manage calorie intake.
Incorporate it into savory dishes like creamy soups or pasta sauces to add depth and a velvety texture.
For a protein boost, blend Half and Half into smoothies or protein shakes to enhance creaminess and nutrient density.
Store Half and Half in the coldest part of your refrigerator and consume within seven days of opening for optimal freshness and safety.
Things to keep in mind

For most healthy adults, Half and Half does not present significant cautions when consumed in typical serving sizes. Individuals with lactose intolerance may experience digestive discomfort due to its lactose content, similar to other dairy products. Those with a dairy allergy should avoid Half and Half entirely. The presence of trans fat, while low, is a point of concern for individuals monitoring their cardiovascular health, as dietary guidelines recommend minimizing trans fat intake. Otherwise, there are no widely documented specific interactions or contraindications for Half and Half at normal consumption levels.

Swap suggestions
Very good
Chicken thigh (skinless, cooked)
Score85
Very good
Eggs (whole)
Score85
Very good
Ham Sliced
Score81
Very good
Pork Belly Cooked
Score80
Very good
Beef Sirloin Cooked
Score78
Very good
Graham Crackers
Score78
Reader questions
Is Half and Half healthy?
Half and Half scores 64/100, indicating it's a good nutritional choice. It's rich in protein (20.27g/100g) and several micronutrients like Vitamin B12 and zinc. However, it contains a small amount of trans fat, which is generally advised to be minimized in the diet. Its status as a minimally processed food (NOVA 1) is a positive aspect.
Is Half and Half good for weight loss?
Half and Half is relatively calorie-dense at 182 calories per 100g. While its high protein content can contribute to satiety, which may aid in weight management, its fat content means portion control is important. For weight loss, it's best consumed in moderation as part of a calorie-controlled diet, focusing on its protein benefits.
Is Half and Half processed?
Half and Half is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it has undergone little to no alteration from its natural state, distinguishing it from ultra-processed foods that often contain many additives and artificial ingredients.
How should I store Half and Half?
Half and Half should be stored in the refrigerator at or below 40°F (4°C). Keep it in its original container and ensure it's tightly sealed after each use to maintain freshness. It's generally best to consume it within seven days of opening, or by the 'use by' date printed on the package, whichever comes first, to ensure food safety.
What are some alternatives to Half and Half?
If you're looking for alternatives, especially due to dietary restrictions or preferences, options include whole milk for a lighter texture, or heavy cream for more richness. For lactose-free or dairy-free options, consider plant-based creamers made from oat, almond, or soy milk, though their nutritional profiles will differ significantly.
Does Half and Half contain added sugar?
No, Half and Half does not contain any added sugar. This is a positive nutritional aspect, as dietary guidelines recommend limiting intake of added sugars. Any sugars present are naturally occurring lactose from the dairy components.
Can Half and Half be used in cooking?
Yes, Half and Half is a versatile ingredient in cooking. It can be used to add creaminess and richness to a variety of dishes, including soups, sauces, casseroles, and desserts. Its fat content helps prevent curdling in hot dishes, making it a good choice for thickening without being as heavy as full cream.

Explore more

CategoryAll meat & poultry →GoalBest foods for muscle building →GoalBest foods for hair growth →GoalBest foods for weight loss →Head-to-headHalf And Half vs. Chicken thigh (skinless, cooked) →Head-to-headHalf And Half vs. Eggs (whole) →Head-to-headHalf And Half vs. Ham Sliced →Head-to-headHalf And Half vs. Pork Belly Cooked →Fits dietKeto diet →Fits dietCarnivore diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 167814)Updated 2026-04-20