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Sour Cream vs Greek Yogurt — Nutrition, Calories, Keto & More

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 06, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Sour cream
vs
Yogurt

Summary

Sour cream is higher in calories, carbs, and fats. It's richer in vitamin A, calcium, and potassium. In comparison, Greek yogurt has a lower glycemic index and is richer in phosphorus, zinc, and vitamins B2, B5, and B12. It has more positive health impacts.

Introduction

This article will compare two dairy products; sour cream and Greek yogurt. These dairy products differ regarding their taste and flavor, nutritional content, and health impacts. 

Are Greek yogurt and sour cream the same thing?

Definitely, Greek yogurt and sour cream are not the same. This article will examine their actual differences, nutritional profile, and health impacts in the corresponding sections. First of all, let's have a look at the general differences.

What are the main differences?

The main differences are according to their taste, shelf life, and usage in the culinary world.

Taste

Sour cream has a creamy solid consistency with a milkier taste than yogurt and an acidic undertone. In comparison, Greek yogurt is more solid and has an acidic aftertaste. Both can be classified as having a sour taste, mainly due to the acid that the bacterias produce during fermentation.

Shelf life

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.

Culinary world

In the culinary world, yogurt can be used in various ways. It's commonly used as plain yogurt, a cooking ingredient, or 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 in cooking.

Nutritional content comparison

In this section, we will discuss the difference between 100g servings of sour cream and Greek yogurt according to their nutritional content.

Water distribution and macronutrients

Yogurt contains more water as compared to sour cream. In 100g of yogurt, there is 85g of water, whereas sour cream contains 71g. Thus the consistency of sour cream is thicker.

According to the chart shown below, sour cream is significantly richer in fats and carbs, while Greek yogurt is higher in proteins

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +3515.4%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +25%
Contains more ProteinProtein +45.6%
Contains more WaterWater +19.9%

Carbs

Sour cream contains twice as many carbs compared to yogurt.

However, Greek yogurt is richer in sugar, thus having a sweeter taste than sour cream.

Proteins

Yogurt has a richer protein content than sour cream. Although the difference is low, it exists: Greek yogurt has 3.2g more protein than sour cream. 

Fats

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 fat compared to yogurt. Sour cream contains 14g of fat, which is 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.

Saturated fats

Sour cream contains higher 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 it mainly contains monounsaturated fats regarding the ratio of poly to monounsaturated fat content.

Cholesterol

For both, the cholesterol amounts are categorized as low. However, yogurt contains lower amounts of cholesterol than sour cream.

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated Fat: Sat. Fat 8.7 g
Monounsaturated Fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Yogurt
1
64% 29% 7%
Saturated Fat: Sat. Fat 0.117 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated Fat +7635.8%
Contains more Poly. FatPolyunsaturated fat +4066.7%
Contains less Sat. FatSaturated Fat -98.7%

Calories

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.

Vitamins

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 and 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.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 26% 8% 9% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Yogurt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10800%
Contains more Vitamin E Vitamin E +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +27.2%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin B12Vitamin B12 +150%

Minerals

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.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Yogurt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +16.7%
Contains more CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -48.6%
Contains more SeleniumSelenium +136.6%
~equal in Magnesium ~11mg

Diet and weight loss

Vegan

They are not part of the vegan diet since they are dairy products.

Keto

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

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Lactose intolerance symptoms are triggered at a particular amount of lactose ingestion. Most lactose-intolerant people can meet their calcium needs by eating small amounts of yogurt without developing intolerance symptoms.

Sour cream is similarly low in lactose and may be consumed by most lactose-intolerant people. However, if bloating, abdominal pain, diarrhea, and flatulence appear, consumption of these products must be stopped.

Health impacts

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Sour cream consumption does not contribute to the development of cardiovascular diseases. In addition to that, the consumption of dairy, including sour cream, is associated with positive effects on the cardiovascular system (1).

On the other hand, sour cream is richer in saturated fats, as mentioned above. Foods with high amounts of saturated fats may result in high LDL cholesterol levels in blood flow, increasing cardiovascular disease risk (2). 

Consumption of yogurt has been found to lower the risk of developing cardiovascular disease in hypertensive individuals (3).

Another study found that eating yogurt regularly lowers mortality risk from cardiovascular disorders (4).

In summary, Greek yogurt is generally considered a healthier choice for heart health compared to sour cream due to its lower saturated fat content, higher protein content, and potential probiotic benefits. However, it's essential to choose low-fat or fat-free varieties of Greek yogurt and watch out for added sugars or artificial ingredients. Incorporating Greek yogurt into the diet as a substitute for sour cream in recipes or as a snack can contribute to a heart-healthy eating pattern.

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 (5).

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 (6).

Consumption of full-fat dairy products has been linked to the development of pre-diabetes, which, if not regulated, can lead to type 2 diabetes (7).

Cancer

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 need to be higher to cause any harm (8).

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 (9).

Another study looks at the effects of yogurt and how it can lower the incidence of upper aerodigestive tract cancer (10).

Muscle recovery and healthy weight

In contrast to sour cream, Greek yogurt is an excellent option for athletes as a pre-workout snack. Its protein content is beneficial for muscle protein synthesis, therefore, its gain and recovery (11) (12). Moreover, yogurt consumption is linked with healthy weight and low-fat muscle mass gain (13). 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 06, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Sour cream vs Yogurt infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sour cream Yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sour cream Yogurt Opinion
Calories 181kcal 59kcal Sour cream
Protein 7g 10.19g Yogurt
Fats 14.1g 0.39g Sour cream
Vitamin C 0.9mg 0mg Sour cream
Net carbs 7g 3.6g Sour cream
Carbs 7g 3.6g Sour cream
Cholesterol 35mg 5mg Yogurt
Vitamin D 10IU 0IU Sour cream
Magnesium 11mg 11mg
Calcium 141mg 110mg Sour cream
Potassium 211mg 141mg Sour cream
Iron 0.06mg 0.07mg Yogurt
Sugar 0.3g 3.24g Sour cream
Copper 0.01mg 0.017mg Yogurt
Zinc 0.27mg 0.52mg Yogurt
Phosphorus 85mg 135mg Yogurt
Sodium 70mg 36mg Yogurt
Vitamin A 436IU 4IU Sour cream
Vitamin A RAE 119µg 1µg Sour cream
Vitamin E 0.4mg 0.01mg Sour cream
Vitamin D 0.3µg 0µg Sour cream
Manganese 0.009mg Yogurt
Selenium 4.1µg 9.7µg Yogurt
Vitamin B1 0.04mg 0.023mg Sour cream
Vitamin B2 0.24mg 0.278mg Yogurt
Vitamin B3 0.07mg 0.208mg Yogurt
Vitamin B5 0.331mg Yogurt
Vitamin B6 0.02mg 0.063mg Yogurt
Vitamin B12 0.3µg 0.75µg Yogurt
Vitamin K 0.7µg 0µg Sour cream
Folate 11µg 7µg Sour cream
Trans Fat 0.006g Sour cream
Choline 19.2mg 15.1mg Sour cream
Saturated Fat 8.7g 0.117g Yogurt
Monounsaturated Fat 4.1g 0.053g Sour cream
Polyunsaturated fat 0.5g 0.012g Sour cream
Omega-3 - ALA 0.001g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Sour cream
17%
Yogurt
Minerals Daily Need Coverage Score
15%
Sour cream
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 8.583g)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 2.94g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 19)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $2.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.