Does sour cream have high protein?

December 12, 2025 •

3 min read

A standard two-tablespoon serving of regular sour cream contains less than one gram of protein, with the majority of its calories derived from fat. This fact confirms that for those seeking to significantly increase their protein intake, sour cream is not an effective choice.

Quick Summary

Sour cream is not a high-protein food, with most of its calories coming from fat. Healthier, higher-protein alternatives like Greek yogurt and cottage cheese are more suitable for increasing protein intake.

Key Points

Low Protein Content: Regular sour cream is not a significant source of protein, containing less than one gram per two-tablespoon serving.
High Fat and Calories: The majority of calories in sour cream come from fat, particularly saturated fat, making it a calorically dense condiment.
Better Alternatives Exist: For a genuine protein boost, opt for Greek yogurt or cottage cheese, which offer significantly more protein for fewer calories.
Use in Moderation: Due to its high fat content, sour cream is best used sparingly as a flavor enhancer rather than a nutritional staple.
Can be Part of a Healthy Diet: When used in measured portions and paired with other nutritious foods, sour cream can still fit into a balanced eating plan.
Potential for Probiotics: Cultured sour cream may offer probiotic benefits, supporting gut health, though this is not its primary feature.

The Nutritional Profile of Sour Cream

Sour cream is a fermented dairy product made from the cream of milk, which is naturally high in fat. While it is a staple condiment valued for its creamy texture and tangy flavor, its nutritional profile is often misunderstood, particularly regarding its protein content. Breaking down its components reveals that it is primarily a source of fat and calories, not protein.

Protein: The Minimal Macronutrient

For individuals focused on muscle building, satiety, or other health goals that prioritize protein, sour cream falls well short of expectations. A two-tablespoon serving of regular sour cream offers only about 0.7 grams of protein. Even when evaluating a larger 100-gram portion, the protein content is a mere 2.44 grams. This is a negligible amount, especially when compared to other dairy products that are legitimately considered high in protein. This minimal protein content provides little to no appetite-suppressing benefits.

The High-Fat, Low-Protein Reality

Rather than being a protein source, sour cream is a concentrated source of fat and calories. The majority of its calories are derived from fat, much of it saturated fat. For instance, a 2-tablespoon serving packs around 60 calories, with almost 88% of those calories coming from fat. While there's ongoing debate about saturated fat, its high-calorie density means it's a condiment best used sparingly, especially for those managing their weight.

Sour Cream vs. High-Protein Dairy Alternatives

For those who enjoy the creamy texture of sour cream but need a protein boost, many superior alternatives exist. These substitutes offer a similar tanginess and can be used in many of the same culinary applications, such as dips, sauces, and toppings.

Here are some of the best high-protein alternatives:

Greek Yogurt: This is arguably the most popular and effective substitute. It's strained to remove much of the whey, resulting in a thicker consistency and a much higher protein concentration. Non-fat Greek yogurt, in particular, offers a substantial protein increase for significantly fewer calories.
Cottage Cheese: Another excellent choice, low-fat cottage cheese provides a very high protein punch for a low-calorie count. It can be blended until smooth for a texture closer to sour cream or used as is for a different consistency.
Skyr: Similar to Greek yogurt, this Icelandic-style cultured dairy product is high in protein and very thick, making it a great option for dips and sauces.
Fat-Free Sour Cream: While a specific product, fat-free sour cream trades fat for slightly more carbs but does offer a modest increase in protein compared to the regular version.

Comparison of Sour Cream and High-Protein Alternatives


Product	Protein (per 2 tbsp/30g)	Calories (per 2 tbsp/30g)	Total Fat (per 2 tbsp/30g)
Regular Sour Cream	0.7 g	~59	~5.8 g
Non-fat Greek Yogurt	3.1 g	~18	Low
Low-fat Cottage Cheese	3.7 g	~22	Low
Fat-free Sour Cream	1.2 g	~24	0 g

Fitting Sour Cream into a Healthy Diet

Since sour cream is not a high-protein food, it is important to re-frame its role in your diet. It's a flavor enhancer, not a nutritional powerhouse. By using it strategically, you can still enjoy its benefits without compromising your health goals.

Practice portion control: Always measure your servings. A small dollop adds rich flavor without excessive calories or saturated fat.
Pair it with high-fiber foods: Using it with baked sweet potatoes or bean-based dishes can create a more balanced and filling meal, leveraging the fat for satiety.
Use it to enhance healthy dishes: A spoonful of sour cream can make bland, nutritious foods like vegetables or lean protein more appealing, helping you stick to a healthier eating plan long-term.
Incorporate it into dips and sauces strategically: Use it as a base and then mix in high-protein ingredients like blended cottage cheese or Greek yogurt to boost the nutritional profile.

Conclusion: A Condiment, Not a Protein Source

In summary, the answer to the question "does sour cream have high protein?" is a definitive no. Its minimal protein content means it is best considered a flavor-enhancing condiment rather than a significant source of protein. For those looking to increase their protein intake, excellent alternatives like Greek yogurt or cottage cheese provide a far more concentrated dose of protein with fewer calories and less fat. By understanding sour cream's true nutritional profile and using it in moderation, you can enjoy its unique flavor as part of a healthy, balanced diet.

For more detailed nutritional comparisons and dietary advice, you can consult resources from sites like Healthline.

Frequently Asked Questions

No, sour cream is not considered a high-protein food. A standard two-tablespoon serving of regular sour cream contains less than one gram of protein.

Greek yogurt has a significantly higher protein content than sour cream. For example, a two-tablespoon serving of non-fat Greek yogurt contains over four times the protein of a similar serving of regular sour cream.

No, due to its very low protein content, sour cream is not an efficient food for building muscle. Better protein sources should be prioritized for that goal.

While not a nutritional powerhouse, cultured sour cream can be a source of probiotics, which may benefit gut health. It also contains some fat-soluble vitamins like vitamin A, though in small amounts.

Fat-free sour cream has a slightly higher protein content than regular sour cream, but it is still not a high-protein food. The protein increase is modest, and it often contains more carbohydrates and additives.

Yes, sour cream is relatively low in carbohydrates, making it suitable for low-carb diets. However, its high-calorie density still requires careful portion control for weight management.

To boost the protein in a dip, you can substitute all or part of the sour cream with a high-protein alternative like Greek yogurt or blended cottage cheese. You can also mix in protein powder.