Sour Cream vs. Yogurt

Nutrition comparison of Sour Cream and Yogurt


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

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

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

  • Both sour cream and yogurt are high in calcium.
  • Sour cream is a great source of Vitamin A.
  • Yogurt has 3.5 times less cholesterol than sour cream.
Detailed nutritional comparison of sour cream and yogurt 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: Sour Cream (Cream, sour, cultured) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Sour Cream src
Image of Yogurt src

Calories and Carbs

calories

Sour cream is high in calories and yogurt has 69% less calories than sour cream - sour cream has 198 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, sour cream is lighter in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sour Cream Yogurt
Protein 5% 22%
Carbohydrates 9% 30%
Fat 86% 48%
Alcohol ~ ~

carbohydrates

Both sour cream and yogurt are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

sugar

Sour cream and yogurt contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Sour cream and yogurt contain similar amounts of protein - sour cream has 2.4g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Sour cream is high in saturated fat and yogurt has 79% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

trans fat

Both sour cream and yogurt are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and yogurt does not contain significant amounts.

cholesterol

Yogurt has 3.5 times less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Sour cream and yogurt contain similar amounts of Vitamin C - sour cream has 0.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Sour cream is a great source of Vitamin A and it has 359% more Vitamin A than yogurt - sour cream has 124ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Yogurt and sour cream contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.

Vitamin E

Sour cream and yogurt contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Sour Cream Yogurt
Thiamin 0.02 MG 0.029 MG
Riboflavin 0.168 MG 0.142 MG
Niacin 0.093 MG 0.075 MG
Pantothenic acid 0.472 MG 0.389 MG
Vitamin B6 0.041 MG 0.032 MG
Folate 6 UG 7 UG
Vitamin B12 0.21 UG 0.37 UG

Minerals

calcium

Both sour cream and yogurt are high in calcium. Yogurt has 20% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Sour cream and yogurt contain similar amounts of iron - sour cream has 0.07mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Sour cream and yogurt contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and yogurt has 155mg 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,

Sour Cream Yogurt
beta-carotene 25 UG 5 UG
lutein + zeaxanthin 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 yogurt per 100 grams.

Sour Cream Yogurt
alpha linoleic acid 0.074 G 0.027 G
DHA 0.001 G ~
EPA 0.006 G ~
DPA 0.011 G ~
Total 0.092 G 0.027 G

omega 6s

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

Sour Cream Yogurt
other omega 6 0.018 G ~
linoleic acid 0.648 G 0.065 G
Total 0.666 G 0.065 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sour Cream or Yogurt .

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

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MG cholesterol MG
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G Water G
G Starch G
G Alcohol G


FAQ

Does sour cream or yogurt contain more calories in 100 grams?
Sour cream is high in calories and yogurt has 70% less calories than sour cream - sour cream has 198 calories in 100g and yogurt has 61 calories.

Does sour cream or yogurt contain more calcium?
Both sour cream and yogurt are high in calcium. Yogurt has 20% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and yogurt has 121mg of calcium.