Granola vs Sour Cream: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Granola is generally healthier
Granola comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (9.4g vs 3.4g), more fiber (8.6g vs 0g), less sodium (5mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sour Cream
193 kcal
More Protein
Granola
9.4g
More Fiber
Granola
8.6g
Less Sugar
Sour Cream
3.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Granola | Sour Cream | Difference |
|---|---|---|---|
| Calories | 471kcal | 193kcal✓ | +278.0kcal |
| Protein | 9.4g✓ | 3.4g | +6.0g |
| Carbohydrates | 68g | 3.9g✓ | +64.1g |
| Fat | 18g✓ | 20g | -2.0g |
| Fiber | 8.6g✓ | 0g | +8.6g |
| Sugar | 33g | 3.9g✓ | +29.1g |
| Sodium | 5mg✓ | 28mg | -23.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Granola
Sour Cream
Diet Compatibility
Granola
Sour Cream
When to Choose Granola
- ✓Higher in protein (9.4g vs 3.4g)
- ✓More fiber (8.6g vs 0g)
- ✓Lower sodium (5mg vs 28mg)
Common Uses
When to Choose Sour Cream
- ✓Lower in calories (193 vs 471)
- ✓Lower in carbs (3.9g vs 68g)
- ✓Less sugar (3.9g vs 33g)
Common Uses
Granola vs Sour Cream: Nutritional Analysis
Granola is more calorie-dense at 471 calories per 100g compared to 193 for Sour Cream, a difference of 278 calories. On the protein front, Granola delivers more with 9.4g per 100g versus 3.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Granola and Sour Cream tell different nutritional stories. Granola provides 68g of carbohydrates, 18g of fat, and 8.6g of fiber per 100g, while Sour Cream contains 3.9g carbs, 20g fat, and 0g fiber. The higher fiber content in Granola supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Granola contains 33g while Sour Cream has 3.9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sour Cream is the lower-calorie choice at 193 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Granola provides more protein (9.4g/100g), supporting muscle repair and growth.
- For sustained energy: Granola offers more fiber (8.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Granola or Sour Cream?
Granola has more calories with 471 kcal per 100g, compared to Sour Cream with 193 kcal. That's a difference of 278 calories per 100g serving.
Is Granola healthier than Sour Cream?
Based on our nutritional analysis, Granola is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Granola has 471 calories, 9.4g protein, and 8.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Granola and Sour Cream?
Granola has more protein with 9.4g per 100g, compared to Sour Cream with 3.4g. Granola provides 6.0g more protein per 100g serving.
Which is better for weight loss, Granola or Sour Cream?
For weight loss, Sour Cream is the better choice with only 193 calories per 100g compared to 471 calories in Granola. Granola also offers 8.6g of fiber per 100g, which helps you feel fuller longer.
Does Granola or Sour Cream have fewer carbs?
Sour Cream has fewer carbs with 3.9g per 100g, compared to Granola with 68g. If you're following a low-carb diet, Sour Cream is the better option with 64.1g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.