What is a Low Calorie Option for Sour Cream?

November 7, 2025 •

4 min read

According to nutritional data, a single cup of regular sour cream can contain nearly 500 calories and 48 grams of fat, prompting many to seek a lighter alternative. A low calorie option for sour cream is often needed when aiming to reduce fat and calories while maintaining the rich, tangy flavor in your favorite dishes.

Quick Summary

This guide examines the best low-calorie alternatives to sour cream, covering nutritional comparisons, versatile applications, and key considerations for texture and flavor. It provides a comprehensive overview of popular dairy and non-dairy swaps for a healthier kitchen.

Key Points

Greek Yogurt: Plain Greek yogurt, especially non-fat, is a top-tier low-calorie replacement with a similar tangy taste and thick texture, plus more protein.
Blended Cottage Cheese: For a high-protein, low-calorie swap, blend cottage cheese until smooth with a little milk and lemon juice to mimic sour cream's creaminess.
Fat-Free Sour Cream: A convenient store-bought alternative that cuts calories, though it may contain additional ingredients to maintain texture.
Vegan Alternatives: For dairy-free needs, blended silken tofu or cashew cream offer a creamy, low-calorie solution when seasoned with tang.
Consider the Recipe: For heated sauces, add yogurt at the end to prevent curdling, or choose more stable options like blended cottage cheese.

Low-Calorie Dairy Alternatives to Sour Cream

For many people, the best low-calorie options for sour cream come from the dairy aisle itself, with minor modifications or smart swaps. These alternatives provide a similar tangy flavor and creamy texture while significantly reducing the calorie and fat content.

Plain Greek Yogurt

Perhaps the most popular and versatile low-calorie substitute, plain Greek yogurt is an excellent option for toppings, dips, and baking. Greek yogurt has been strained to remove excess whey, resulting in a much thicker consistency and a higher protein content than regular yogurt. This makes it an ideal stand-in for full-fat sour cream, offering a satisfying texture and a tangy flavor profile. Non-fat Greek yogurt is especially low in calories, with just 18 calories per two tablespoons, compared to regular sour cream's 59 calories.

For Dips and Toppings: Use non-fat or low-fat Greek yogurt as a direct 1:1 replacement for sour cream. For extra tang, add a splash of lemon juice.
For Baking: Whole milk Greek yogurt works best in baked goods to provide the necessary fat for a moist and tender crumb.

Blended Cottage Cheese

Often overlooked, cottage cheese is a fantastic high-protein, low-calorie alternative when blended until smooth. It has a milder flavor than sour cream but can be easily seasoned to mimic the tangy taste. Low-fat cottage cheese is significantly lower in calories and fat than sour cream, with two tablespoons containing only 22 calories and 0.3 grams of fat.

To create a smooth sour cream replacement, blend 1 cup of cottage cheese with a tablespoon of milk and a teaspoon or two of lemon juice in a food processor.
This works particularly well for savory dips and in recipes where its texture can be incorporated smoothly, like mashed potatoes.

Light Sour Cream

For those who prefer the familiar taste of sour cream but want to cut calories, light or reduced-fat sour cream is a straightforward choice. This option is made from half-and-half and contains around 40% less fat than its full-fat counterpart. While it won't offer the high protein of Greek yogurt, it is a simple, convenient swap for many recipes without altering the flavor profile significantly.

Low-Calorie Non-Dairy and Vegan Alternatives

For those with lactose intolerance or following a vegan diet, several low-calorie, non-dairy alternatives can provide a similar creamy texture and tang.

Silken Tofu

Silken tofu, when blended, creates an exceptionally smooth and creamy base that can be seasoned to taste like sour cream. It's a low-calorie, high-protein plant-based option.

Recipe: Blend a package of silken tofu with 2 tablespoons of lemon juice, 1 tablespoon of apple cider vinegar, and a pinch of salt until creamy and smooth. Chill to thicken.

Cashew Cream

Made from soaked and blended cashews, cashew cream is a dairy-free substitute that offers a rich, satisfying texture. While cashews are higher in fat, they are a good source of healthy fats and are still lower in saturated fat than full-fat dairy. The final product is creamy and can be made tangy with a touch of acidity.

Recipe: Soak raw, unsalted cashews for at least 3 hours. Blend with lemon juice, apple cider vinegar, and salt until completely smooth.

Comparison Table: Low-Calorie Sour Cream Substitutes


Substitute	Calories (per 2 tbsp)	Fat (per 2 tbsp)	Protein (per 2 tbsp)	Best for...	Notes
Regular Sour Cream	59 kcal	5.8 g	1 g	Rich sauces, full-flavor recipes	High in calories and fat
Non-Fat Greek Yogurt	18 kcal	0.1 g	3 g	Toppings, dips, dressings	Excellent high-protein option
Low-Fat Cottage Cheese (Blended)	22 kcal	0.3 g	3.9 g	Dips, spreads, baked goods	High protein, needs blending for texture
Fat-Free Sour Cream	24 kcal	0 g	Higher than regular	Convenience	May contain more carbs/additives
Silken Tofu (Blended)	~18 kcal	~1 g	~2 g	Vegan options, dressings	Neutral flavor, easily seasoned

Important Considerations for Cooking and Baking

When choosing a low-calorie substitute, it's crucial to consider the application. Greek yogurt, for instance, can curdle when heated, so it is best added to hot dishes at the end of cooking or used as a garnish. Blended cottage cheese and silken tofu hold up better, making them suitable for cooked sauces and dips. The tangy flavor is also an important factor; Greek yogurt provides the most comparable tang to sour cream, while cottage cheese or tofu alternatives may need additional lemon juice or vinegar to achieve the same effect.

Conclusion: Your Healthier Kitchen Awaits

There are numerous delicious and effective low-calorie options for sour cream, with Greek yogurt and blended cottage cheese standing out as popular, nutritious choices. The right substitute depends on your specific recipe and dietary needs, whether you prioritize high protein, low fat, or a dairy-free approach. By understanding the properties of these alternatives, you can make smarter, healthier choices in your kitchen without sacrificing the creamy texture and tangy flavor you love. Experiment with these options to find your new favorite low-calorie swap.

Epicurious: 10 Best Sour Cream Substitutes

Frequently Asked Questions

Yes, you can use plain Greek yogurt as a direct 1:1 replacement for sour cream in many dishes, particularly for toppings, dips, and cold sauces.

Yes, Greek yogurt can curdle when added directly to a simmering sauce or hot soup. For best results, stir it in after removing the dish from the heat or temper it first.

To give blended cottage cheese a tangier flavor similar to sour cream, add a small amount of lemon juice or white vinegar before blending.

Yes, plant-based substitutes like blended silken tofu are typically lower in calories and fat than regular sour cream. However, options like cashew cream may have different nutritional profiles.

Fat-free sour cream is a good, low-calorie substitute if you want a taste and texture similar to the original. Just be aware it might contain more additives to compensate for the fat reduction.

Plain Greek yogurt is an excellent low-calorie substitute for tacos. It offers a similar creamy, tangy topping and can be enhanced with a little lime juice or taco seasoning.

To thicken regular plain yogurt for use as a sour cream substitute, you can strain it through a coffee filter or cheesecloth for a few hours to remove excess whey.