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.
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.
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
()
|
Daily Values (%) |
Sour Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or sour cream contain more calories in 100 grams?Sour cream is high in calories and greek yogurt has 60% less calories than sour cream - greek yogurt has 73 calories in 100g and sour cream has 198 calories.
Is greek yogurt or sour cream better for protein?
Greek yogurt is a great source of protein and it has 310% more protein than sour cream - greek yogurt has 10g of protein per 100 grams and sour cream has 2.4g of protein.
Does greek yogurt or sour cream contain more calcium?
Both greek yogurt and sour cream are high in calcium. Greek yogurt has 10% more calcium than sour cream - greek yogurt has 115mg of calcium in 100 grams and sour cream has 101mg of calcium.