Greek Yogurt vs Sour Cream

Greek Yogurt vs Sour Cream

We have decided to do an article on Greek yogurt vs sour cream since the two are often compared.  Many people will substitute Greek yogurt for sour cream because their taste and texture are similar, but that depends on who you ask. One cup sour cream can be substituted for one cup Greek yogurt, which makes it easy conversion for cooking.

Nutrition Facts Comparison

In the below tables we have provided the nutrition facts for Greek yogurt and sour cream. You will notice a huge nutritional advantage with Greek yogurt. It has lower calories, fat, saturated fat, cholesterol, and sodium. Additionally, the protein content is much higher with Greek yogurt. There is a 101 calorie difference between the full fat Greek yogurt and the full fat sour cream, to point out one glaring difference.

A big benefit that Greek yogurt has over most sour cream is that it contains probiotics. Probiotics may help aid the body with such things as immune system function and gastrointestinal problems. While some sour cream brands do contain probiotics, it is much more common to find in Greek yogurt.

Greek Yogurt Nutrition Facts

TypeServing SizeCalories Total Fat (g)Saturated Fat (g) Trans Fat (g)Cholesterol (mg)Sodium (mg)Carbohydrates (g)Sugars (g)Dietary Fiber (g)Protein (g)
Greek Yogurt, Plain - Nonfat100g (3.52oz)59.39.1105363.63.24010.19
Greek Yogurt, Plain - Lowfat100g (3.52oz)731.921.23010343.943.5609.95
Greek Yogurt, Plain - Whole Milk100g (3.52oz)9752.395013353.98409
Source: USDA Nutrient Database


Sour Cream Nutrition Facts

TypeServing SizeCalories Total Fat (g)Saturated Fat (g) Cholesterol (mg)Sodium (mg)Carbohydrates (g)Sugars (g)Dietary Fiber (g)Protein (g)
Sour Cream - Fat Free100g (3.52oz)7400914115.6.3903.1
Sour Cream - Light100g (3.52oz)13610.66.635837.1.2203.5
Sour Cream - Reduced Fat100g (3.52oz)18114.18.735707.307
Sour Cream - Regular100g (3.52oz)19819.3510.1459314.633.4102.44
Source: USDA Nutrient Database



Some people say that Greek yogurt has a tangier taste than sour cream, while others cannot tell the difference. It is really up to the individual to determine if Greek yogurt is a suitable substitute for sour cream (or vice versa) since taste widely varies.

If you are not a fan of Greek yogurt, adding a dollop to a baked potato probably is not going to make you suddenly love it. However, when baking with Greek yogurt you probably will not notice a difference when substituting out sour cream in recipes like muffins, cakes, or cookies. This is true as well for dips, which contain a lot of added seasoning.

Note that Greek yogurt can curdle when exposed to high heat since it is lower in fat. It is best to use full-fat Greek yogurt when making something like a sauce and gradually bringing it  to temperature to avoid curdling. Trust me, lumpy sauce isn’t going to impress the in-laws at Thanksgiving.