Do Sour Creams Have Sugar In It? The Surprising Answer

January 5, 2026 •

3 min read

Sour cream gets its characteristic tangy flavor from lactic acid, but surprisingly, most brands contain about 1 gram of naturally occurring sugar per two-tablespoon serving. This natural sugar is the milk sugar, lactose, which is part of the cream before fermentation.

Quick Summary

Sour cream contains natural lactose sugars from milk, typically around 1-2 grams per serving, but no added sugars in its plain form. The fermentation process breaks down some of the lactose into lactic acid, which gives it its signature tang. Different varieties, like low-fat or fat-free, may have slightly higher carb counts due to stabilizers.

Key Points

Natural Lactose, Not Added Sugar: Plain sour cream contains only a small amount of naturally occurring lactose, the sugar found in milk, with no added sweeteners.
Fermentation Reduces Sugar: The culturing process uses lactic acid bacteria to convert some of the lactose into lactic acid, which gives sour cream its tangy taste.
Low-Fat Versions Can Have More Carbs: To maintain a thick texture, reduced-fat and fat-free sour creams often use added stabilizers, which can increase the overall carbohydrate count.
Keto-Friendly Option: Full-fat sour cream is very low in carbs and is a suitable option for those on a ketogenic diet.
Check Labels for Flavored Products: Be cautious of flavored or dessert-style sour creams, as these may contain significant amounts of added sugar. Always read the ingredient list.
Lactose Intolerance Considerations: Cultured sour cream has a lower lactose content than milk, but individuals with intolerance should choose lactose-free versions or consume in moderation.

The Science Behind Sour Cream's Sugar

Plain sour cream, unlike a sweetened dessert, is not a significant source of sugar. The small amount of sugar found in it is natural lactose, the sugar present in all dairy products. During the culturing process, specific bacteria are added to pasteurized cream. These bacteria ferment the lactose, converting it into lactic acid. This process is what gives sour cream its thick texture and signature tangy, 'sour' flavor. It's the same principle behind how yogurt and other fermented dairy products are made, resulting in a product with a much lower lactose content than the original milk or cream.

Natural vs. Added Sugar in Sour Cream

It is crucial to distinguish between naturally occurring sugar and added sugars. Plain, traditional sour cream contains no added sugars whatsoever. The minimal carbohydrate content on the nutrition label comes entirely from its natural lactose. However, some specialty or flavored sour cream products may contain added sweeteners for taste. For example, some brands offer dessert-style sour cream toppings with added sugar and vanilla. To ensure you are choosing a product without added sugar, always check the ingredient list on the packaging.

Comparing Different Types of Sour Cream

The sugar and carbohydrate content can vary between different varieties of sour cream, primarily as a result of changes in fat content and the addition of stabilizers. As fat is reduced, starches and gums are often added to maintain a creamy texture, which can slightly increase the carbohydrate count.


Type of Sour Cream	Approx. Sugar (per 2 tbsp)	Approx. Carbs (per 2 tbsp)	Note on Added Ingredients
Regular (Full-Fat)	1-1.5g	1.3-2g	Contains natural lactose; typically no added stabilizers.
Light (Reduced-Fat)	1.5-2g	2-3g	May contain added starches or gums to compensate for less fat.
Fat-Free	2-3g	3-5g	Contains a higher level of stabilizers and thickereners, increasing carbohydrate content.

Lactose Content and Digestion

For individuals with lactose intolerance, the lower lactose content in cultured sour cream is often easier to digest than milk. The culturing process breaks down a portion of the lactose, so many people with mild to moderate intolerance can consume it without discomfort. However, those with severe intolerance may still experience symptoms. In such cases, commercial lactose-free sour cream is available, which has the lactase enzyme added to break down all the lactose. Vegan alternatives made from soy or cashews are also excellent options for those avoiding dairy entirely.

Common Sour Cream Questions and Clarifications

Is sour cream keto-friendly? Yes, plain, full-fat sour cream is very low in carbohydrates and is considered keto-friendly. Opt for the full-fat version, as low-fat and fat-free varieties contain more carbs from added stabilizers.
How does the fermentation process affect the final product? Lactic acid bacteria ferment the lactose, producing lactic acid. This process thickens the cream and creates the distinctive tangy flavor by lowering the pH.
What are common additives in commercial sour cream? Many commercial products include stabilizers and thickeners like modified food starch, guar gum, and carrageenan to maintain texture and prevent separation. These are more common in lower-fat products.
Can you make homemade sour cream with less sugar? Homemade sour cream requires a starter culture and cream. Since you control the ingredients, you can make a version with only natural sugars and no added preservatives. The longer the fermentation, the more lactose is converted to lactic acid, resulting in a more tangy, lower-lactose product.

Conclusion: A Naturally Low-Sugar Dairy Product

To answer the question, "Do sour creams have sugar in it?", the answer is yes, but it's not the kind of sugar you might expect. Plain sour cream contains a very small amount of naturally occurring lactose and no added sugars. This is a crucial distinction for health-conscious consumers and those managing sugar intake. The fermentation process that gives sour cream its desirable tang is also what reduces the lactose content. For those concerned about sugar, including the small amount of natural lactose, sticking to plain, full-fat varieties and checking labels is the best approach. Reduced-fat versions may have higher carbohydrate counts due to added stabilizers, and flavored products may contain added sweeteners. By understanding the basics of sour cream production, you can make informed choices for your dietary needs and culinary creations.

For more information on the health benefits of fermented dairy and gut health, visit the National Dairy Council website.

Frequently Asked Questions

Yes, regular full-fat sour cream contains a small amount of naturally occurring lactose, which is a milk sugar. It typically has about 1-1.5 grams of total sugar per two-tablespoon serving.

No, reputable brands do not add sugar to plain sour cream. The ingredient list should be short, consisting primarily of cultured cream and skim milk.

Plain, full-fat sour cream generally has less sugar than most plain yogurts, as the yogurt fermentation process doesn't always break down as much lactose and some brands may have added sugar.

Low-fat and fat-free sour creams often replace the removed milk fat with carbohydrate-based thickeners and stabilizers, such as modified food starch, to achieve a creamy texture.

No, plain sour cream is not considered a high-sugar food. The sugar content is minimal and comes from natural lactose.

People with mild lactose intolerance can often tolerate cultured sour cream in small amounts because the fermentation process reduces the lactose. However, those with severe intolerance may need to seek out lactose-free versions.

To check for added sugar, read the nutrition facts label and the ingredient list. The label will distinguish between 'total sugars' and 'added sugars,' and the ingredient list will name any added sweeteners.