Subtotal $0.00
Shop Now
Sour cream is cream that has been soured by lactic acid bacteria until it turns thick and tangy. Under federal rules it must contain at least 18 percent milkfat, which is why a spoonful tastes rich on a baked potato or a taco. Most people use it a tablespoon or two at a time, and at that size the numbers are modest. This guide covers what the label name means, USDA sour cream nutrition values with Daily Value percentages, how light, fat-free and imitation versions differ, whether sour cream is healthy in the context of the Dietary Guidelines, and how sour cream vs Greek yogurt compares as a topping or baking swap.
Peptide Labs does not sell sour cream or dairy products. This article is general nutrition information, not medical advice.
Key Takeaways
- Federal rules (21 CFR 131.160) define sour cream as soured pasteurized cream with at least 18% milkfat.
- USDA lists a tablespoon of regular sour cream at 24 calories, 2.3 g fat and 1.2 g saturated fat.
- A full cup reaches 117% of the Daily Value for saturated fat, so portion size matters.
- Light and fat-free versions cut fat; fat-free versions add more carbohydrate from other ingredients.
- Plain Greek yogurt has several times more protein and much less fat per 100 grams.
- The 2020-2025 Dietary Guidelines leave sour cream out of the dairy group because of its low calcium.
What is sour cream?
Sour cream starts as pasteurized cream. Dairies add lactic acid bacteria, which turn some of the milk sugar into lactic acid. The acid thickens the cream and gives it its sharp, clean flavor. The US Food and Drug Administration standard, 21 CFR 131.160, says sour cream “results from the souring, by lactic acid producing bacteria, of pasteurized cream,” contains at least 18 percent milkfat (14.4 percent when bulky flavoring ingredients are added), and reaches a acidity of at least 0.5 percent, calculated as lactic acid.
The product may be labeled “Sour cream” or “Cultured sour cream.” Optional ingredients allowed by the standard include ingredients that improve texture or extend shelf life, sodium citrate, rennet, nutritive sweeteners, salt, fruit and flavorings. That explains why one tub lists only cultured cream while another adds thickeners such as gums or starch. If you want the simplest version, check the ingredient list rather than the front label.
Sour cream is a close cousin of buttermilk: both are dairy soured by lactic acid bacteria, but sour cream starts with cream and buttermilk with lower-fat milk. Our buttermilk guide covers that product.
Sour cream nutrition facts
USDA lists a tablespoon of sour cream at 12 grams. The cup column shows how quickly a dip or a baking recipe adds up.
| Nutrient (sour cream, cultured, FDC 171257) | Per 1 tbsp (12 g) | Per 1 cup (230 g) |
|---|---|---|
| Calories | 24 | 455 |
| Total fat | 2.3 g (3% DV) | 44.5 g (57% DV) |
| Saturated fat | 1.2 g (6% DV) | 23.3 g (117% DV) |
| Cholesterol | 7 mg (2% DV) | 136 mg (45% DV) |
| Carbohydrate | 0.6 g (0% DV) | 10.6 g (4% DV) |
| Protein | 0.3 g (1% DV) | 5.6 g (11% DV) |
| Calcium | 12 mg (1% DV) | 232 mg (18% DV) |
| Vitamin A | 15 mcg RAE (2% DV) | 285 mcg RAE (32% DV) |
| Sodium | 4 mg (0% DV) | 71 mg (3% DV) |
| Potassium | 15 mg (0% DV) | 288 mg (6% DV) |
Source: USDA FoodData Central, SR Legacy, FDC 171257. %DV uses FDA Daily Values for a 2,000-calorie reference diet.
Sour cream is mostly fat by calories, with little protein or carbohydrate. It supplies some vitamin A, which travels with milk fat, and it contains a small amount of naturally occurring trans fat, as other dairy fats do. It is low in sodium unless salt or seasonings are added. Calcium is modest for a dairy food: the Dietary Guidelines for Americans 2020-2025 state that “Cream, sour cream, and cream cheese are not included due to their low calcium content.” For calcium-rich choices, see our foods high in calcium guide, and for how dietary cholesterol fits in, our foods high in cholesterol article.
Regular, light, fat-free and imitation sour cream
| Type (FDC ID) | Calories | Fat | Saturated fat (%DV) | Carbohydrate |
|---|---|---|---|---|
| Sour cream, cultured (171257), 1 tbsp | 24 | 2.3 g | 1.2 g (6%) | 0.6 g |
| Sour cream, reduced fat (173442), 1 tbsp | 22 | 1.7 g | 1.0 g (5%) | 0.8 g |
| Sour cream, light (173443), 1 tbsp | 16 | 1.3 g | 0.8 g (4%) | 0.9 g |
| Sour cream, fat free (173444), 1 tbsp | 9 | 0 g | 0 g (0%) | 1.9 g |
| Sour cream, imitation, cultured (170869), 12 g | 25 | 2.3 g | 2.1 g (11%) | 0.8 g |
Source: USDA FoodData Central, SR Legacy; a tablespoon is 12 grams in these entries. The imitation entry has no tablespoon portion, so it is shown for the same 12 grams.
Two points stand out. Fat-free sour cream removes the fat but has about three times the carbohydrate of regular sour cream per tablespoon, because other ingredients rebuild the body. Imitation sour cream has no cholesterol, yet USDA lists more saturated fat than regular sour cream, which depends on the fat used. Front-label words like light or dairy-free tell you less than the Nutrition Facts panel and ingredient list.
Is sour cream healthy?
Sour cream is a condiment more than a main dairy food. In tablespoon amounts it adds flavor for few calories, and there is nothing unusual about it beyond its fat content. Both recent Dietary Guidelines editions keep saturated fat under 10 percent of daily calories, and the 2025-2030 edition says to include full-fat dairy with no added sugars when consuming dairy. The practical question is how much lands on the plate: a tablespoon is 6 percent of the saturated fat Daily Value, while a cup in a dip is more than a full day’s worth. Our butter vs margarine article explains how saturated fat limits work across spreads and toppings.
Sour cream is a cultured food, but that does not make it a probiotic. The International Scientific Association for Probiotics and Prebiotics (ISAPP) says a food should only be labeled as containing probiotics when its live microbes are defined and have evidence of benefit, and live cultures can only be claimed if the food was not processed to kill them. Some tubs say “live cultures”; many do not. Our fermented foods guide covers what the research on cultured foods shows.
Sour cream vs Greek yogurt
Plain Greek yogurt is the most common swap for sour cream, and for good reason: it is thick, tangy and works on potatoes, tacos and in dips. The nutrition is quite different. Here is the comparison per 100 grams, since USDA lists no tablespoon portion for Greek yogurt.
| Per 100 g (FDC ID) | Calories | Protein (%DV) | Fat | Saturated fat (%DV) | Carbohydrate | Calcium (%DV) |
|---|---|---|---|---|---|---|
| Sour cream, cultured (171257) | 198 | 2.4 g (5%) | 19.4 g | 10.1 g (51%) | 4.6 g | 101 mg (8%) |
| Sour cream, light (173443) | 136 | 3.5 g (7%) | 10.6 g | 6.6 g (33%) | 7.1 g | 141 mg (11%) |
| Greek yogurt, plain, whole milk (171304) | 97 | 9.0 g (18%) | 5.0 g | 2.4 g (12%) | 4.0 g | 100 mg (8%) |
| Greek yogurt, plain, nonfat (170894) | 59 | 10.2 g (20%) | 0.4 g | 0.1 g (1%) | 3.6 g | 110 mg (8%) |
Source: USDA FoodData Central, SR Legacy. %DV uses FDA Daily Values.
By weight, plain Greek yogurt has roughly four times the protein of sour cream and a fraction of the saturated fat, with similar calcium in this data. Sour cream is richer and milder, while Greek yogurt tastes sharper, so the swap changes flavor as well as nutrition. Utah State University Extension lists 1 cup of plain yogurt as a substitute for 1 cup of sour cream in recipes. Our Greek yogurt guide covers protein and label details, and our cottage cheese guide covers another high-protein option.
Who should be careful with sour cream
- Milk allergy: milk is one of the nine major food allergens under US law, and sour cream and most imitation versions contain milk ingredients. Talk with an allergist about safe choices.
- Lactose intolerance: NIDDK notes that many people with lactose intolerance can handle some lactose; small amounts of sour cream may be tolerated, but responses vary. See our lactase guide.
- Raw-cream products: FDA warns that raw milk and products made from it can carry Listeria and other germs. The federal standard requires pasteurized cream; pregnant people, young children, older adults and people with weakened immune systems should stick to pasteurized products.
- Saturated fat limits: if a clinician has asked you to limit saturated fat, light or fat-free versions, or plain yogurt, lower the amount per spoonful.
Frequently Asked Questions
How many calories are in a tablespoon of sour cream?
USDA lists about 24 calories per 12-gram tablespoon of regular cultured sour cream, with 2.3 grams of fat and 1.2 grams of saturated fat.
Is sour cream keto friendly?
It is low in carbohydrate: USDA lists about 0.6 grams per tablespoon of regular sour cream. Fat-free versions have more carbohydrate, so read the label.
Can I use Greek yogurt instead of sour cream?
Yes in most recipes. Utah State University Extension lists 1 cup of plain yogurt for 1 cup of sour cream. Expect a sharper, tangier flavor.
Does sour cream have probiotics?
Not necessarily. It is made with cultures, but ISAPP reserves the probiotic label for defined live microbes with evidence of benefit. Check whether the tub says live cultures.
How is sour cream different from buttermilk?
Both are soured by lactic acid bacteria. Sour cream starts with pasteurized cream and has at least 18% milkfat; cultured buttermilk starts with milk and is covered by the cultured milk standard.
Does sour cream contain lactose?
Yes, a small amount, since it is made from cream. People with lactose intolerance often tolerate small portions, but responses vary.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Buttermilk: What It Is, Nutrition Facts and Substitutes, Greek Yogurt: USDA Nutrition, Protein and Greek vs Regular Yogurt, Cream Cheese: Nutrition, Calories and Is Cream Cheese Healthy?.