Sour cream vs Greek yogurt - Nutrition, calories, keto & more
Sour cream is higher in calories, carbs, and fats. It is richer in vitamin A, calcium, and potassium. On the other hand, yogurt has a lower glycemic index and is richer in phosphorus, zinc, vitamins B2, B5, B6, and B12. Yogurt is more versatile and is healthier.
Table of contents
- What are the main differences?
- Nutritional content comparison
- Water distribution
- Glycemic index
- Saturated fats
- Monounsaturated fats and polyunsaturated fats
- Diet and weight loss
- Health impacts
Sour cream is the product of dairy cream with lactic acid-producing bacteria, solidifying the cream and giving it a sour taste. Sour cream is mostly of casein protein. However, it also contains whey with a ratio of approximately 80:20. It is believed that sour cream originated in Russia around 1600 and later spread all around the world.
Yogurt is made from milk that has been fermented and processed. There are three types of yogurt:
- Sweet and is frequently paired with fruits and sugar.
- Sour and salty and is consumed immediately after fermentation.
- The Greek yogurt which will be the focus of our discussion in this text.
Greek yogurt is also called strained yogurt; the straining process removes the whey from the yogurt and makes it more solid while keeping its slightly sour taste.
In this article, we will discuss the difference between sour cream and yogurt-based on their general differences, nutritional content, diet and weight loss, and health impacts.
What are the main differences?
The main differences are according to their taste, shelf life, pricing, and usages in the culinary
Sour cream has a creamy solid consistency that has a milkier taste than yogurt and has an acidic undertone. In comparison, Greek yogurt is more solid and also has an acidic aftertaste to it. Both can be classified as having a sour taste, mainly due to the acid that the bacterias produce during fermentation.
They both require refrigeration, yet sour cream has a higher shelf life based on a couple of days more than yogurt. Yogurt lasts up to 2 weeks unopened, whereas sour cream up to 3 weeks. However, once opened, they both remain for up to 1 week.
They nearly have similar prices, and if there is a difference, it is mostly insignificantly cheaper for sour cream.
In the culinary world, yogurt can be used in a variety of ways. It's commonly used as plain yogurt, as a cooking ingredient, or as a dessert ingredient.
On the other hand, sour cream is most famous in tex-mex cuisine in association with Mexican food. In addition, sour cream can be used to make dressing and sauces and can be used in cooking.
Nutritional content comparison
In this section, we will discuss the difference between sour cream and greek yogurt according to their nutritional content.
Yogurt contains more water as compared to sour cream. In 100g of yogurt, there is 87g of water, whereas sour cream contains 71g.
Yogurt has a lower glycemic index compared to sour cream.
Sour cream is higher in calories than yogurt, and the difference that exists between them is quite remarkable. Sour cream has three times higher calories than Greek yogurt.
Sour cream contains twice as much carbs compared to yogurt.
Yogurt has a richer protein content than sour cream. Although the difference is not very high, it exists.
Yogurt is devoid of fats because we are taking into consideration no-fat greek yogurt in this article. On the other hand, sour cream contains high amounts of fats compared to yogurt. Sour cream contains 14g of fat which is quite remarkable considering yogurt is devoid of fat.
In detail, we discuss the major components of fats in this section, considering saturated fats, unsaturated fats, and cholesterol.
Sour cream contains high amounts of saturated fats compared to yogurt. Almost half the fat content of sour cream is based on saturated fats.
Monounsaturated fats and polyunsaturated fats
Sour cream is devoid of polyunsaturated fats, but mainly it contains monounsaturated fats when it comes to the ratio of poly to monounsaturated fat content.
For both, the cholesterol amounts are categorized as low. However, yogurt contains lower amounts of cholesterol than sour cream.
Sour cream is richer in vitamin A compared to yogurt. However, yogurt has a richer and more diverse vitamin profile. Yogurt is richer in vitamin B12 mainly satisfies the recommended daily value by 94% when 300g of greek yogurt is consumed. In addition to that, it is also richer in vitamins B2, B5, and B6.
Below the vitamin coverage chart highlights the difference between them.
Sour cream is richer in calcium and potassium, whereas yogurt is richer in phosphorus and zinc. It is important to discuss the calcium content of both these foods since they are dairy-based foods, and they are one of the main foods known to be rich in calcium.
Based on the consumption of 300g of each food, when sour cream is consumed, 43% of the RDV is satisfied, whereas when yogurt is consumed, 33% of the RDV is satisfied.
Below, the mineral coverage chart highlights the difference between them.
Diet and weight loss
They are not part of the vegan diet since they are dairy products.
Yogurt is low caloric and has a low glycemic index; thus, it can be eaten during the keto diet. However, in this article, we discuss reduced-fat sour cream, which is high in carbs and cannot be eaten during the keto diet. However, normal fat content sour cream, which has more fat than the reduced sour cream, can be eaten during the keto diet.
Lactose intolerance symptoms are triggered at a particular threshold of lactose ingestion. Most lactose-intolerant people can meet their calcium needs by eating small amounts of yogurt without developing serious deficits. However, because yogurt has a low carb content, lactose is below the trigger level in this situation.
Sour cream consumption does not contribute to the development of cardiovascular diseases. In addition to that, consumption of dairy, including sour cream, is associated with positive effects on the overall cardiovascular system. (1)
Consumption of yogurt has been found to lower the risk of developing cardiovascular disease in hypertensive individuals. (2)
Another study found that eating yogurt regularly lowers the risk of mortality from cardiovascular disorders. (3)
Diabetes and metabolic disorders
The following study demonstrates a link between dairy consumption and a lower risk of developing type 2 diabetes. However, this is dose-dependent, so reasonable amounts must be consumed without added sweeteners or flavorings. (4)
Yogurt is a probiotic that keeps the usual gut microorganisms healthy and active, which helps to regulate blood glucose levels. As a result, the risk of type 2 diabetes is reduced. (5)
Consumption of full-fat dairy products has been linked to the development of pre-diabetes, which, if not regulated, can lead to the development of type 2 diabetes. (6)
Research on postmenopausal women in a discussion about breast cancer in relation to dairy intake was done. Dairy consumption is not related to breast cancer development in this statistical population; however, overall high calcium consumption is positively associated with breast cancer development in postmenopausal women. Thus it is important to maintain a balanced diet. In this comparison, sour cream is richer in calcium than yogurt. However, these numbers are not high enough to cause any harm. (7)
Consumption of yogurt decreased cancer development risks in gastric, colorectal, breast, and bladder cancers. However, as mentioned above, high calcium consumption is associated with cancer development. (8)
Another study looks at the effects of yogurt and how it can lower the incidence of upper aerodigestive tract cancer. (9)
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Cholesterol|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in glycemic index|
|Lower in price|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values