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

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.

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

Yogurt

2

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Sour cream

3

Protein: 7 g

Fats: 14.1 g

Carbs: 7 g

Water: 71 g

Other: 0.9 g

Contains more ProteinProtein	+45.6%
Contains more WaterWater	+19.9%

Contains more FatsFats	+3515.4%
Contains more CarbsCarbs	+94.4%
Contains more OtherOther	+25%

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

Yogurt

1

Saturated Fat: Sat. Fat 0.117 g

Monounsaturated Fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.012 g

Sour cream

2

Saturated Fat: Sat. Fat 8.7 g

Monounsaturated Fat: Mono. Fat 4.1 g

Polyunsaturated fat: Poly. Fat 0.5 g

Contains less Sat. FatSaturated Fat

-98.7%

Contains more Mono. FatMonounsaturated Fat	+7635.8%
Contains more Poly. FatPolyunsaturated fat	+4066.7%

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.

Yogurt

5

Sour cream

8

Contains more Vitamin B2Vitamin B2	+15.8%
Contains more Vitamin B3Vitamin B3	+197.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+215%
Contains more Vitamin B12Vitamin B12	+150%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+10800%
Contains more Vitamin EVitamin 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%

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.

Yogurt

7

Sour cream

2

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 ManganeseManganese	+∞%
Contains more SeleniumSelenium	+136.6%

Contains more CalciumCalcium	+28.2%
Contains more PotassiumPotassium	+49.6%

~equal in Magnesium ~11mg

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

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.

Cardiovascular health

Section reviewed by cardiologist 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).