Which Has More Carbs, Sour Cream or Greek Yogurt?

November 12, 2025 •

3 min read

Gram for gram, full-fat sour cream generally contains more calories and fat but fewer carbohydrates than Greek yogurt. The key to understanding which has more carbs, sour cream or Greek yogurt, lies in their processing and nutritional composition, as this can vary significantly depending on the fat content and brand.

Quick Summary

Greek yogurt, especially the nonfat variety, typically has more carbohydrates than full-fat sour cream due to the concentration of milk sugars during processing. Conversely, fat-free sour cream contains a much higher carb count than all types of Greek yogurt. The specific carbohydrate content depends on the product's fat level and whether sweeteners have been added.

Key Points

Full-fat sour cream has fewer carbs: Plain, full-fat sour cream is primarily fat-based, resulting in a very low carbohydrate count, often lower than plain Greek yogurt.
Fat-free sour cream has more carbs: To compensate for the lack of fat, manufacturers often add stabilizers and thickeners to nonfat sour cream, which significantly increases its carb content.
Greek yogurt's carbs are from lactose: The straining process used to make Greek yogurt removes much of the lactose, or milk sugar, reducing its overall carbohydrate content compared to regular yogurt.
Greek yogurt is higher in protein: A key benefit of Greek yogurt is its high protein content, which can help with satiety and muscle maintenance, a factor that differentiates it from sour cream.
Nutrient profiles vary by fat content: Always check the nutrition label, as the carb, fat, and protein levels change drastically between full-fat, low-fat, and nonfat versions of both products.
Consider the culinary application: Use Greek yogurt as a low-fat, high-protein substitute in cold dishes and dips. Use full-fat sour cream in hot applications like baking to avoid curdling.

Greek Yogurt vs. Sour Cream: The Carb Breakdown

When comparing the carbohydrate content of Greek yogurt and sour cream, the fat content of each product is the most critical factor. The nutritional landscape changes dramatically between full-fat, low-fat, and nonfat varieties. Greek yogurt's lower lactose content is a result of a straining process, which also concentrates its protein, while sour cream's carbohydrates are typically from the lactose present in the cream. This section dives into the specifics of why each product's carb count varies.

The Impact of Straining on Greek Yogurt's Carbs

The production of Greek yogurt involves straining out most of the watery whey, which is a key differentiator from regular yogurt. This process removes much of the naturally occurring lactose (milk sugar), which is a type of carbohydrate. This is why plain, unsweetened Greek yogurt is often a lower-carb option compared to regular yogurt. However, the exact carbohydrate amount can still vary by brand and fat percentage. For example, a nonfat Greek yogurt may have a slightly higher carb count per serving than a whole-milk version, as some of the fat is replaced by other solids. It is important to read the nutrition label carefully, as sweetened Greek yogurts will have a much higher carb count due to added sugars.

Why Sour Cream's Carbs Fluctuate

Sour cream is made by fermenting cream with lactic acid bacteria. The carbohydrate content in full-fat sour cream is relatively low because it is primarily composed of fat, which contains virtually no carbs. However, when you opt for reduced-fat or nonfat sour cream, the carb count changes significantly. To achieve a similar consistency and flavor profile without the fat, manufacturers often add thickeners and stabilizers, which can increase the carbohydrate load. Therefore, the perception of a healthier, lower-fat option can be misleading for those monitoring their carbohydrate intake.

Which has more carbs, sour cream or Greek yogurt? A side-by-side comparison

To better illustrate the differences, consider the following nutritional data based on typical plain, unflavored varieties. (Note: serving sizes and specific values can differ slightly between brands.)


Feature	Full-Fat Sour Cream (per 2 tbsp)	Low-Fat Greek Yogurt (per 2 tbsp)	Nonfat Sour Cream (per 2 tbsp)
Carbohydrates	Approx. 1-2g	Approx. 2.5-3g	Approx. 3-4g
Protein	Approx. 1g	Approx. 5-6g	Approx. 1g
Fat	Approx. 5-6g	Approx. 0.5-1g	Approx. 0g
Calories	Approx. 50-60	Approx. 25-30	Approx. 15-20
Verdict	Lowest carbs in this format	Higher carbs than full-fat sour cream	Highest carbs in this format

What this means for your diet

For those on a very low-carb or ketogenic diet, full-fat sour cream is the clear winner for carb content due to its minimal carbohydrate profile. The fats make it a good keto-friendly option. However, if protein content is a priority, Greek yogurt is a far superior choice, even with its slightly higher carb count. Its high protein can promote satiety and aid in muscle maintenance. For general health and calorie reduction, Greek yogurt remains a popular substitute for sour cream, as it offers a similar tangy flavor with fewer calories and less total fat. The best choice ultimately depends on your specific dietary goals.

Using the right product for the right application

Your culinary application should also influence your choice. For cold dishes, dips, and toppings, Greek yogurt is an excellent, healthier substitute for sour cream. However, when cooking with heat, such as in baked goods or hot sauces, the higher fat content of sour cream prevents it from curdling, a risk associated with Greek yogurt due to its lower fat and higher protein content. For more information on food substitutions and nutritional comparisons, consult resources like the USDA's food database.

Conclusion

In summary, the question of which has more carbs, sour cream or Greek yogurt, has a nuanced answer that depends on the fat content. Plain, full-fat sour cream generally contains fewer carbohydrates than plain Greek yogurt. However, this is not true across all types. Fat-free sour cream is surprisingly higher in carbs due to added thickeners, while Greek yogurt's carb content is moderated by its straining process. For low-carb diets, full-fat sour cream is a better choice for minimal carbs. For higher protein and lower fat, Greek yogurt is the winner. Making the right decision involves carefully checking the nutrition label and considering your specific dietary needs and culinary use.

Frequently Asked Questions

Yes, full-fat sour cream is generally considered low-carb because it consists mostly of fat and has minimal carbohydrate content, typically around 1 to 2 grams per 2-tablespoon serving.

Fat-free sour cream has a higher carbohydrate count because manufacturers often add starches or other thickeners to replace the fat content and achieve a desirable consistency, which raises the total carb level.

Plain, full-fat Greek yogurt can be a good substitute, but plain full-fat sour cream is the lower-carb option. The Greek yogurt will offer more protein and fewer calories, but typically has more carbohydrates than full-fat sour cream.

For a strict ketogenic diet, full-fat sour cream is the superior choice due to its very low carbohydrate content and high fat profile. Plain Greek yogurt has a higher protein and carb content, which may not align with strict keto macros.

Greek yogurt has significantly more protein than sour cream, especially when comparing similar fat content versions. The straining process concentrates the protein in Greek yogurt, making it a high-protein food.

Plain Greek yogurt contains only naturally occurring lactose, resulting in a low carb count. Sweetened versions, however, have a much higher carb count due to the addition of various sugars.

Fat content is a crucial factor because it directly impacts the carbohydrate levels, especially in sour cream. As fat is removed, manufacturers often add carb-based ingredients to maintain texture, inverting the carb profile.