What is healthier, sour cream or yogurt?

December 5, 2025 •

4 min read

Did you know that non-fat Greek yogurt contains about twice the protein of regular yogurt, while a typical serving of regular sour cream is much higher in calories and saturated fat? Choosing between these two popular dairy products depends largely on your nutritional goals, the specific type, and how you plan to use it.

Quick Summary

This article provides a comprehensive comparison of sour cream and yogurt, examining their nutritional profiles, fat content, protein levels, and probiotic differences to help you make a healthier choice.

Key Points

Nutrient Density: Yogurt, especially Greek yogurt, is more nutrient-dense, providing higher protein and lower fat and calories than sour cream.
Gut Health: Yogurt is a more reliable source of gut-beneficial probiotics, as most commercial sour cream is pasteurized, which can eliminate active cultures.
Fat and Calories: Regular sour cream is high in fat and calories, making it suitable for smaller, more controlled portions as a garnish.
Versatile Substitute: Plain Greek yogurt can serve as an excellent, healthier stand-in for sour cream in cold dishes, dips, and dressings.
Mindful Use: If cooking with yogurt, especially in hot sauces or soups, take precautions against curdling by adding it off the heat or at the end of cooking.
Protein Boost: The high protein content of Greek yogurt helps promote a feeling of fullness and satiety, which can be beneficial for weight management.
Consider Portion Size: For occasional use, a small amount of sour cream is acceptable within a healthy diet, but for regular consumption, yogurt is the better choice.

Nutritional Profile: A Head-to-Head Look

To understand which option is healthier, it is important to analyze their respective nutritional contents. While both are fermented dairy products, they are derived from different parts of milk and processed differently, leading to distinct profiles. A side-by-side comparison reveals stark contrasts in calories, fat, protein, and specific micronutrients.

Sour Cream

Sour cream is made by fermenting heavy cream with a lactic acid culture. This high-fat content gives it a rich, smooth, and mildly tangy flavor. A typical 100g serving of regular sour cream contains nearly 200 calories, with approximately 19 grams of fat, of which a significant portion is saturated fat. While it offers some calcium and vitamin A, it is not a major source of protein, with only about 2.4 grams per 100g serving. Many commercial brands are pasteurized after fermentation, which can kill beneficial probiotics unless they are added back in later. Given its calorie density, sour cream is best used as a condiment or garnish in small portions.

Yogurt

Yogurt is produced by fermenting milk with live bacterial cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. The nutritional content varies greatly depending on the milk fat used and whether it has been strained. Plain, whole-milk yogurt contains fewer calories and less fat than sour cream, but its real advantage lies in its protein content, especially in its Greek variety. Plain Greek yogurt, which is strained to remove excess whey, is particularly high in protein, often containing twice as much as regular yogurt. Additionally, it is a reliable source of probiotics, which are beneficial for digestive and immune health. Yogurt also provides significant amounts of calcium and potassium.

Key Nutritional Differences

Fat Content: Regular sour cream is high in fat, especially saturated fat. Yogurt, particularly low-fat and non-fat varieties, contains significantly less fat.
Protein Content: Greek yogurt is a clear winner, offering a much higher concentration of protein, which contributes to greater satiety.
Probiotics: Yogurt made with live and active cultures is a consistent source of probiotics. The pasteurization of most commercial sour cream means it often lacks these beneficial bacteria.
Versatility: Greek yogurt can be used as a healthier substitute for sour cream in many cold applications, like dips, dressings, and toppings.
Culinary Considerations: When adding yogurt to hot dishes, it can curdle due to its lower fat and higher protein content. Sour cream is more stable under heat.

Comparison of Yogurt vs. Sour Cream


Nutrient (per 100g)	Plain Whole-Milk Yogurt	Regular Sour Cream	Healthier Choice	Explanation
Calories	~61 kcal	~198 kcal	Yogurt	Significantly lower calorie count makes yogurt more suitable for weight management.
Total Fat	~3.3g	~19g	Yogurt	The substantial difference in fat content, particularly saturated fat, favors yogurt.
Protein	~3.5g	~2.4g	Yogurt	Yogurt offers more protein, and Greek yogurt's protein content is far higher, boosting satiety.
Calcium	~121mg	~101mg	Yogurt	While both contain calcium, yogurt is generally a better source per serving.
Probiotics	Present	Unreliable	Yogurt	Yogurt contains live cultures crucial for gut health; most sour cream is pasteurized.

Understanding Probiotics and Gut Health

One of the most significant health differences lies in the probiotic content. The live and active cultures in yogurt are well-documented to aid digestion and boost the immune system. Regular consumption of yogurt with these cultures can help balance the gut microbiome. While sour cream is traditionally a fermented product, most commercial versions undergo a final pasteurization step that eliminates these beneficial bacteria. Therefore, if gut health is a primary concern, yogurt is the far superior option. When purchasing, look for the 'Live & Active Cultures' seal to ensure you are getting the probiotic benefits.

Culinary Uses and Healthy Substitutions

For many uses, especially cold preparations, yogurt can serve as a healthy and flavorful substitute for sour cream. Greek yogurt, in particular, has a thick, creamy texture similar to sour cream, making it ideal for dips, salad dressings, or toppings. However, when cooking with yogurt, there are precautions to take. The lower fat content and higher acidity make it prone to curdling when heated. To avoid this, it is best to add yogurt to hot liquids off the heat or to temper it gradually with some of the warm mixture before adding it to the pot. For baking, yogurt can also be substituted, but some recipes may require adding a small amount of extra fat to maintain the desired richness and texture.

Making the Healthier Choice

Ultimately, the healthier choice between sour cream and yogurt is not a simple yes or no answer but depends on your specific health goals and dietary needs. If your priority is lower fat, fewer calories, higher protein, and probiotic benefits, yogurt—especially plain Greek yogurt—is the clear winner. However, if you are simply looking for a rich garnish and plan to use it sparingly, a small dollop of sour cream will not derail a healthy diet. The key is mindful consumption and portion control. For those who want the best of both worlds, making easy, healthy substitutions in recipes is a great way to enjoy a similar flavor profile while boosting nutritional intake. The richness of sour cream can be enjoyed in moderation, but for a daily staple, yogurt provides more nutritional bang for your buck. For a deeper dive into sour cream’s role in a balanced diet, consider reviewing Healthline's insights on sour cream.

Conclusion

While both sour cream and yogurt are delicious, fermented dairy products, their nutritional profiles are quite different. For a healthy, everyday option, yogurt—particularly low-fat or Greek varieties—offers a superior combination of high protein, low calories, and beneficial probiotics. Sour cream is significantly higher in fat and should be viewed more as an occasional garnish. By understanding these key nutritional differences, you can make informed decisions to support your health and dietary goals without sacrificing flavor. Greek yogurt provides a versatile, healthier alternative that works well in a wide range of culinary applications.

Frequently Asked Questions

Yes, Greek yogurt is an excellent substitute for sour cream, especially in cold applications like dips, dressings, and toppings for tacos or baked potatoes. Its thick texture and tangy flavor closely mimic that of sour cream, but with a better nutritional profile.

Not reliably. While traditionally fermented, most commercially sold sour cream is pasteurized after fermentation, which kills off the live cultures. Some brands add them back, so it is important to check the label for 'live and active cultures'.

Regular sour cream is significantly higher in calories per serving than most yogurts. For example, a 100g serving of regular sour cream has nearly 200 calories, while a plain whole-milk yogurt of the same size has only about 61 calories.

To prevent yogurt from curdling when added to a hot dish, such as a sauce or soup, remove the pot from the heat first. You can also temper the yogurt by gradually whisking in some of the warm liquid before adding the mixture back to the pot.

Yogurt, especially Greek yogurt, contains significantly more protein than sour cream. Greek yogurt is strained to concentrate the protein, making it an excellent source for satiety and muscle health.

Yes, but you may need to make an adjustment. Regular yogurt has a lower fat content, so for best results, consider adding a small amount of extra fat, such as a splash of oil or melted butter, to compensate for the difference in richness.

Sour cream is high in saturated fat, which, in excess, can contribute to high cholesterol. However, when consumed in moderation as a garnish, it can be part of a healthy diet. The key is to manage portion sizes and overall intake.