Regular Sour Cream vs. Non-fat, Plain Greek Yogurt



Both provide a creamy, tangy taste to your favorite dishes, but sour cream is higher in fat and calories while Greek yogurt provides more protein and, for the most part, fewer calories.

The Creamy Truth: While both can be found in the refrigerated section of your grocery store, sour cream tends to be viewed as a condiment while many consider yogurt a snack.

Two tablespoons of sour cream provides about 18 percent of your daily value of saturated fat and about 60 calories. Saturated fat, commonly found in red meats and full-fat dairy products, raises the cholesterol levels in the blood and increases your risk of heart disease or stroke.

The same amount of non-fat Greek yogurt contains only 18 calories, 3g of protein, and no saturated fat. It also provides probiotics, or “good bacteria,” which helps keep your gut healthy. Along with probiotics, literature indicates that non-fat, plain Greek yogurt may have a lower lactose content than most other dairy products; something that may be of concern for individuals struggling with lactose intolerance.

The Verdict: Greek yogurt is a great alternative to replace sour cream in many meals. It is a lower calorie option that also provides good bacteria to promote a healthy digestive system. If you prefer to use sour cream, choose a reduced-fat or fat-free option to reduce your intake of unhealthy fat.

Julia E. Salomón, MS, RDN, CD; Community Health Improvement Leader, Affinity Health System
Courtney Immel, University of Wisconsin-Green Bay, Dietetic Intern - Affinity Health System