Calories in Sour Cream

About Sour Cream Nutrition

Sour cream is a cultured dairy condiment made by fermenting cream with lactic-acid bacteria, giving it a tangy flavor and thick, spoonable texture. Because it's almost always eaten by the tablespoon rather than in large amounts, its per-serving calories are modest: regular full-fat sour cream has about 23 calories per tablespoon (193 cal/100g), of which roughly 90% comes from fat (20g fat/100g, 13g of it saturated). It carries only 3.9g carbs and 3.4g protein per 100g, making full-fat sour cream naturally low in carbs but high in saturated fat. Light and fat-free versions cut the calories substantially.

With 193 calories per 100 grams, Sour Cream provides 3.4g of protein,3.9g of carbohydrates, and 20g of fat.

Macronutrient Breakdown

• Protein: 3.4g - 7% of calories
• Carbohydrates: 3.9g - 8% of calories (including 0g fiber)
• Fat: 20g - 93% of calories

Health Benefits of Sour Cream

• Low in carbohydrates (about 0.5g per tablespoon), so full-fat sour cream fits keto and low-carb diets easily
• Provides fat-soluble vitamins A and D plus small amounts of calcium and phosphorus from dairy
• Live cultured varieties contain probiotic bacteria that may support gut health
• Adds richness and satiety to meals, which can help with portion satisfaction when used in moderation
• Lower in lactose than milk because fermentation breaks down some of the milk sugar — often better tolerated by those with mild lactose sensitivity

How to Eat Sour Cream

Sour cream shines as a finishing touch rather than a main ingredient: a tablespoon on a baked potato, tacos, chili, or soup adds tang for just ~23 calories. Use it to thicken dips and dressings, swirl into stroganoff or creamy sauces off the heat (it curdles if boiled), or as a moisture-boosting ingredient in baking. To cut calories, swap in plain Greek yogurt, which has a similar tang with far more protein and fewer calories per tablespoon.

Selection and Storage

Keep sour cream refrigerated at or below 40°F and use within 1–3 weeks of opening; store the tub upside down to slow bacterial growth and extend freshness. Discard if you see mold, a yellow tint, watery separation that won't stir back in, or an off smell. Choose 'cultured' varieties for probiotic benefit, and check labels — fat-free versions often add thickeners and stabilizers to mimic full-fat texture. Sour cream does not freeze well (it separates), so buy only what you'll use.

Dietary Considerations

Sour cream is vegetarian and gluten-free but not vegan (it's a dairy product). Full-fat sour cream is keto- and low-carb-friendly thanks to its very low carb count, but its high saturated fat (13g/100g) means those watching cholesterol or heart health should use it sparingly. People with lactose intolerance may tolerate small amounts, since fermentation reduces lactose. For weight loss or higher protein needs, plain Greek yogurt is the better swap at roughly the same volume.

Related Foods & Further Reading

The smartest sour cream swap is plain Greek yogurt, which delivers a similar tang with roughly half the calories and several times the protein per tablespoon — ideal for dips, baked potatoes, and tacos. For spreads, cream cheese is richer and higher in calories per tablespoon, while cottage cheese blended smooth makes a high-protein, lower-fat alternative. If you simply want pure dairy fat for cooking, butter is far more calorie-dense at about 100 calories per tablespoon versus sour cream's 23.