Does sour cream have a lot of sugar in it? Decoding its nutrition

October 21, 2025 •

4 min read

Despite its creamy texture, a standard 2-tablespoon serving of full-fat sour cream contains only about 1-2 grams of naturally occurring sugar, answering the question: does sour cream have a lot of sugar in it?. The real difference lies in understanding the source of its carbohydrates and comparing it to other common toppings.

Quick Summary

Sour cream contains very little naturally occurring sugar, which is lactose, and can be part of a balanced diet when consumed in moderation. Its nutritional profile is defined more by its fat content than sugar.

Key Points

Low Natural Sugar: Full-fat sour cream contains only a small amount of naturally occurring sugar (lactose), typically 1-2 grams per 2-tablespoon serving.
Not Added Sugar: The sugar in sour cream is not 'added sugar,' which the American Heart Association recommends limiting.
Fat is the Main Concern: The primary dietary consideration for sour cream is its fat and calorie content, not its sugar level.
Variety Differences: Light and fat-free versions may have slightly more carbohydrates or added thickeners, so checking the label is essential.
Portion Control is Key: Enjoying sour cream in moderation is the best way to incorporate it into a balanced diet, despite its low sugar content.
Lactose Content: Those with lactose intolerance or a dairy allergy should avoid sour cream or opt for lactose-free alternatives.

The Surprising Truth About Sour Cream's Sugar

Contrary to popular belief, full-fat sour cream is not a high-sugar food. The small amount of sugar it contains comes from lactose, the natural sugar found in milk. The fermentation process used to create sour cream actually breaks down some of this lactose, further reducing the overall sugar content. For individuals following low-carb or ketogenic diets, this low sugar level makes full-fat sour cream a permissible option, provided they are mindful of the fat content.

It is essential to distinguish between natural sugars and added sugars. The American Heart Association recommends limiting added sugars to no more than 6% of daily calories, whereas the lactose in sour cream is not an 'added' sugar. This is a crucial distinction for health-conscious individuals and those managing blood sugar levels.

Variations in Sour Cream's Nutritional Profile

Not all sour cream is created equal, and understanding the differences between varieties is key to making informed dietary choices. The primary differences lie in the fat and calorie content, which can indirectly affect the carbohydrate levels.

Full-Fat vs. Light vs. Fat-Free

Full-Fat Sour Cream: Typically contains around 57-59 calories, 5.6-5.8 grams of fat (with half being saturated), and just 1-1.3 grams of sugar per 2-tablespoon serving. It provides a rich, creamy texture without the high sugar load of many other condiments.
Light Sour Cream: This version has reduced fat and calories. A 2-tablespoon serving has around 40 calories and 3 grams of fat, with a similar or slightly higher carbohydrate and sugar count due to additives used to maintain texture.
Fat-Free Sour Cream: Made with skim milk and stabilizers, this variety has the lowest calorie count (around 22 calories per serving) and no fat. However, it often contains a slightly higher number of carbohydrates and sugars to compensate for the lost flavor and creaminess.

Comparison Table: Sour Cream vs. Other Toppings

To provide context for its sugar content, here's how sour cream stacks up against other popular toppings, per 2-tablespoon serving:


Topping	Approx. Calories	Approx. Total Fat	Approx. Total Sugar	Notes
Full-Fat Sour Cream	57-59	5.6-5.8g	1-1.3g (Lactose)	Rich texture, very low sugar.
Plain Greek Yogurt (0%)	18	0.1g	5g (Lactose)	High protein, lower fat, but potentially more sugar.
Cottage Cheese (low-fat)	22	0.3g	Not specified in search, typically low.	High protein, curd-like texture.
Ranch Dressing (typical)	130	14g	1-2g	High in fat and calories, check for added sugars.

Navigating Sour Cream in a Balanced Diet

For most people, including sour cream in their diet is perfectly fine, especially when practicing portion control. The high fat content is the primary factor to consider for weight management and heart health, not its minimal sugar.

Here are some tips for incorporating it thoughtfully:

Control Portion Sizes: Stick to the recommended 2-tablespoon serving size to keep calories and saturated fat in check.
Pair with Nutritious Foods: Use it as a topping for vegetables, lean proteins, or a baked potato to add flavor and healthy fats without relying on high-sugar sauces.
Experiment with Alternatives: If you're looking for a lower-fat or lower-calorie option, plain Greek yogurt is an excellent substitute that offers more protein. You can also mix it with sour cream to get a similar flavor profile while boosting protein content.
Read Labels: Always check the nutrition label, especially for light and fat-free versions, to be aware of any added starches, gums, or sugars that may be present.

Potential Issues: Lactose Intolerance and Allergies

As a dairy product, sour cream contains lactose, the sugar found in milk. This means it is not suitable for people with lactose intolerance, who may experience digestive issues after consumption. For those with a severe dairy allergy, sour cream should be completely avoided. Lactose-free sour cream options are available for those with intolerance issues. For individuals following a vegan or dairy-free diet, a variety of plant-based sour cream alternatives exist on the market.

Conclusion

The perception that sour cream contains a lot of sugar is inaccurate. The small amount of sugar present is naturally occurring lactose and is generally not a dietary concern for most people. When consumed in moderation, particularly the full-fat version, it is a low-sugar addition to your meals. The key to healthy consumption is mindful portion control and being aware of the differences between full-fat, light, and fat-free varieties, as well as opting for plain rather than flavored products that may contain added sugars. As with any food, checking the nutritional label is the best way to be certain of its contents.

For more detailed nutritional information and comparisons, the USDA National Nutrient Database is a comprehensive resource.

Frequently Asked Questions

The sugar in plain sour cream is naturally occurring lactose from milk. Unlike many other condiments, it does not contain added sugars.

It depends on the type. Plain, full-fat sour cream generally has less total sugar (lactose) than plain Greek yogurt. However, flavored Greek yogurts can have significantly more added sugar than sour cream.

Yes, full-fat sour cream is suitable for low-carb and keto diets because it is very low in carbohydrates and sugar. However, its high fat content means it should still be consumed in moderation.

Yes, fat-free sour cream may contain slightly more carbohydrates and sugars to compensate for the fat removed during processing and to maintain a creamy texture.

You can check the 'Nutrition Facts' panel on the product's label. In many regions, labels now explicitly list 'Added Sugars' separately from 'Total Sugars,' making it easy to identify.

Yes, regular full-fat sour cream is high in fat, particularly saturated fat. This is the main reason for its creamy texture and higher calorie count compared to lower-fat versions.

Plain, non-fat Greek yogurt is an excellent alternative. It is lower in fat and calories and provides a good amount of protein, although it may have a different tang and texture.