Greek Yogurt vs. Sour Cream

Nutrition comparison of Greek Yogurt and Sour Cream


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus sour cream (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and sour cream:

  • Both greek yogurt and sour cream are high in calcium.
  • Greek yogurt has 4.9 times less cholesterol than sour cream.
  • Greek yogurt has more Vitamin B12.
  • Greek yogurt is a great source of protein.
  • Sour cream is a great source of Vitamin A.
Detailed nutritional comparison of greek yogurt and sour cream is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Sour Cream src

Calories and Carbs

calories

Sour cream is high in calories and greek yogurt has 63% less calories than sour cream - greek yogurt has 73 calories per 100 grams and sour cream has 198 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to sour cream per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Sour Cream
Protein 55% 5%
Carbohydrates 22% 9%
Fat 24% 86%
Alcohol ~ ~

carbohydrates

Both greek yogurt and sour cream are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.

sugar

Greek yogurt and sour cream contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and sour cream has 3.4g of sugar.



Protein

protein

Greek yogurt is a great source of protein and it has 308% more protein than sour cream - greek yogurt has 10g of protein per 100 grams and sour cream has 2.4g of protein.

Fat

saturated fat

Sour cream is high in saturated fat and greek yogurt has 88% less saturated fat than sour cream - greek yogurt has 1.2g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.

trans fat

Both greek yogurt and sour cream are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and sour cream has 0.8g of trans fat.

cholesterol

Greek yogurt has 4.9 times less cholesterol than sour cream - greek yogurt has 10mg of cholesterol per 100 grams and sour cream has 59mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt and sour cream contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.

Vitamin A

Sour cream is a great source of Vitamin A and it has 38% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.

Vitamin E

Greek yogurt and sour cream contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.

Vitamin K

Greek yogurt and sour cream contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.

The B Vitamins

Greek yogurt has more Vitamin B12. Both greek yogurt and sour cream contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Sour Cream
Thiamin 0.044 MG 0.02 MG
Riboflavin 0.233 MG 0.168 MG
Niacin 0.197 MG 0.093 MG
Pantothenic acid 0.47 MG 0.472 MG
Vitamin B6 0.055 MG 0.041 MG
Folate 12 UG 6 UG
Vitamin B12 0.52 UG 0.21 UG

Minerals

calcium

Both greek yogurt and sour cream are high in calcium. Greek yogurt has 14% more calcium than sour cream - greek yogurt has 115mg of calcium per 100 grams and sour cream has 101mg of calcium.

iron

Greek yogurt and sour cream contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and sour cream has 0.07mg of iron.

potassium

Greek yogurt and sour cream contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and sour cream has 125mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both greek yogurt and sour cream contain small amounts of lutein + zeaxanthin.

Greek Yogurt Sour Cream
beta-carotene 6 UG 25 UG
lutein + zeaxanthin 1 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.

Greek Yogurt Sour Cream
alpha linoleic acid 0.007 G 0.074 G
DHA ~ 0.001 G
EPA ~ 0.006 G
DPA ~ 0.011 G
Total 0.007 G 0.092 G

omega 6s

Comparing omega-6 fatty acids, sour cream has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Sour Cream
other omega 6 0.002 G 0.018 G
linoleic acid 0.065 G 0.648 G
Total 0.067 G 0.666 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sour Cream (Cream, sour, cultured) .

Greek Yogurt g

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