Sour Cream vs Yogurt: 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?
Yogurt is generally healthier
Yogurt comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (59 vs 193), more protein (10g vs 3.4g), less sugar (2.8g vs 3.9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Yogurt
59 kcal
More Protein
Yogurt
10g
More Fiber
Sour Cream
0g
Less Sugar
Yogurt
2.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sour Cream | Yogurt | Difference |
|---|---|---|---|
| Calories | 193kcal | 59kcal✓ | +134.0kcal |
| Protein | 3.4g | 10g✓ | -6.6g |
| Carbohydrates | 3.9g | 3.3g✓ | +0.6g |
| Fat | 20g | 0.4g✓ | +19.6g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 3.9g | 2.8g✓ | +1.1g |
| Sodium | 28mg✓ | 41mg | -13.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sour Cream
Yogurt
Diet Compatibility
Sour Cream
Yogurt
When to Choose Sour Cream
- ✓More fiber (0g vs 0g)
- ✓Lower sodium (28mg vs 41mg)
Common Uses
When to Choose Yogurt
- ✓Lower in calories (59 vs 193)
- ✓Higher in protein (10g vs 3.4g)
- ✓Lower in carbs (3.3g vs 3.9g)
- ✓Less sugar (2.8g vs 3.9g)
Common Uses
Sour Cream vs Yogurt: Nutritional Analysis
Sour Cream is more calorie-dense at 193 calories per 100g compared to 59 for Yogurt, a difference of 134 calories. On the protein front, Yogurt delivers more with 10g 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 Sour Cream and Yogurt tell different nutritional stories. Sour Cream provides 3.9g of carbohydrates, 20g of fat, and 0g of fiber per 100g, while Yogurt contains 3.3g carbs, 0.4g fat, and 0g fiber. Sugar content also differs: Sour Cream contains 3.9g while Yogurt has 2.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Yogurt is the lower-calorie choice at 59 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Yogurt provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Sour Cream offers more fiber (0g/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, Sour Cream or Yogurt?
Sour Cream has more calories with 193 kcal per 100g, compared to Yogurt with 59 kcal. That's a difference of 134 calories per 100g serving.
Is Sour Cream healthier than Yogurt?
Based on our nutritional analysis, Yogurt is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Yogurt has 59 calories, 10g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sour Cream and Yogurt?
Yogurt has more protein with 10g per 100g, compared to Sour Cream with 3.4g. Yogurt provides 6.6g more protein per 100g serving.
Which is better for weight loss, Sour Cream or Yogurt?
For weight loss, Yogurt is the better choice with only 59 calories per 100g compared to 193 calories in Sour Cream. Yogurt also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Sour Cream or Yogurt have fewer carbs?
Yogurt has fewer carbs with 3.3g per 100g, compared to Sour Cream with 3.9g. If you're following a low-carb diet, Yogurt is the better option with 0.6g 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.