Written through Ansley Hill, RD, LD on October 5, 2020 — median reviewed by Katherine Marengo LDN, R.D., Nutrition

Sour cream is do by fermenting cream from dairy milk through lactic mountain bacteria. This rich, contempt tart condiment is often used as a topping for tacos and baked potatoes, or come thicken small goods, sauces, and also stews.

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Yet, many human being wonder whether it have the right to be contained in a healthy diet.

This post explains even if it is sour cream is healthy, exploring its nutrients, benefits, and drawbacks.

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Sour cream contains many essential nutrients, however serving sizes tend to it is in small. Thus, it doesn’t typically offer significant amounts of any type of nutrient.

A 2-tablespoon (30-gram) offer of consistent sour cream provides (1):

Calories: 59Total fat: 5.8 gramsSaturated fat: 3 gramsCarbs: 1.3 gramsProtein: 0.7 gramsCalcium: 3% the the daily Value (DV)Phosphorus: 3% the the DVPotassium: 1% of the DVMagnesium: 1% that the DVVitamin A: 4% of the DVVitamin B2 (riboflavin): 4% that the DVVitamin B12: 3% of the DVCholine: 1% that the DV

As you have the right to see, consistent sour cream is fairly high in fat and also calories.

Reduced fat cake cream has actually a comparable nutrient profile yet with fewer calories and about 38% less fat (2).

Meanwhile, fat-free cake cream is made with skim milk and additives like food starch and gums so that it maintains a creamy consistency. Its absence of fat to reduce the calorie counting by about 60% compared with regular, despite it may have slightly more carbs depending upon the brand (3).

Because sour cream is primarily a garnish, it isn’t typically eaten in the same volume as various other dairy commodities like yogurt or milk.

Plus, because other dairy commodities are made v all milk components — not simply the cream — they carry out significantly an ext protein, carbs, vitamins, and minerals than consistent sour cream.


Sour cream isn’t a far-reaching source of nutrient in many diets, as it’s consumed in such little quantities. Continual sour cream is fairly high in fat and calories.

Potential health and wellness benefits of cake cream

Although you shouldn’t count on sour cream together a primary resource of nutrients, it might still support your health and wellness in several ways.

May promote absorption of fat-soluble vitamins

Certain vitamins require a source of fat come be soaked up most efficiently in your digestive tract.

Known collectively as fat-soluble vitamins, they incorporate vitamins A, D, E, and also K. Deficiencies in these vitamins are connected with conditions like diabetes, cancer, and immune obstacle (4).

Fat-soluble vitamins are uncovered in a variety of healthy foods, such together fruits and vegetables, however not all of them carry out fat on your own. Thus, eating them through a source of fat may enhance your body absorption.

Regular cake cream is mainly composed of fat.

Some varieties contain probiotics

Probiotics room live microbes that administer various wellness benefits, such as boosted digestion and immune function, as soon as consumed (5).

Sour cream is traditionally do by fermenting dairy products cream with lactic acid bacteria, which are one of the most usual probiotics in food production. Thus, certain varieties of sour cream might offer probiotic benefits (6).

Yet, many commercial cake cream is pasteurized to reduced the threat of food poisoning, definition that any live bacteria are destroyed prior to they do it into the final product.

However, part brands, such as Nancy’s, add these microorganisms earlier into your sour cream after ~ pasteurization so the you can still enjoy probiotic benefits.

You deserve to also shot fermenting your own sour cream at home.

Low in carbs

Although nothing is naturally wrong with carbs, low carbohydrate diets are quite popular.

Thus, many human being may it is in pleased to know that consistent sour cream is compliant with a range of low carbohydrate diets, including keto and Atkins.


Sour cream may assist your human body absorb fat-soluble vitamins, and also some varieties harbor probiotics to boost your digestion and immune health.

Bear in mind that sour cream has its fair share that drawbacks.

High in saturated fat

Saturated fat is the primary fat in sour cream. In fact, about half of the calorie in continual sour cream come from saturation fat.

Excess input of saturation fat may reason some civilization to produce an ext LDL (bad) cholesterol. If this levels come to be too high, your danger of heart disease may increase over time (7).

Moreover, evidence suggests that replacing saturated fats v unsaturated ones from foodstuffs like nuts, seeds, olives, and also fish might reduce your threat of heart condition (7).

The American heart Association recommends limiting her intake of saturation fat to 5–6% that your daily calories, or about 11–13 grams because that someone who adheres to a 2,000-calorie diet (8).

There’s many of room within this guidelines come eat tart cream, however it’s tho a great idea to limit your intake and also vary the resources and varieties of fat in your diet.

Not ideal for all diets

Since sour cream is made from cow’s milk, that doesn’t work-related for every diets.

You should avoid the if you have actually an allergy to cow’s milk or intolerance to lactose, the sugar found in milk.

Moreover, sour cream is inappropriate for anyone adhering to a vegetables or dairy-free diet.


Sour cream is high in saturated fat and also should only be consumed in moderation. It’s not suitable for anyone complying with a dairy-free diet.

When consumed in moderation, sour cream is i can not qualify to have actually any major effects on your body weight and may even an increase weight loss. Yet, excessive amounts may execute the opposite.

Weight loss

Evidence indicates that regime dairy intake may promote load loss.

A 2016 testimonial of 27 studies linked 2–4 everyday servings of dairy as part of a calorie-restricted diet v greater complete weight and also fat loss than diets with tiny or no dairy (6).

Moreover, fat — such as those discovered in tart cream — assist slow stomach emptying, which may make friend feel full and much more satisfied at mealtimes. In turn, this might lead you to eat under calories (7).

Weight gain

Keep in mind the overconsuming any kind of food — sour cream or otherwise — may an outcome in load gain.

If her sour cream habit is consistently leading to you to ingest much more calories than you burn every day, weight get is completely possible.

Because tart cream is a calorie-dense food, it may be simple to eat also much.


When eaten in moderation, sour cream is unlikely to make you get weight. When dairy input is bound to load loss, keep in mind the sour cream is high in calories.

At the finish of the day, it’s as much as you even if it is to include sour cream in your diet. Back it’s perfectly healthy, eating as well much may be detrimental.

Moderate tart cream input isn’t negative for you. In part cases, it may even assist you eat much more nutrient-dense foods like veggies and also legumes. Because that instance, you could use tart cream as a base because that a veggie dive or add a dollop to a plate of black bean and veggie nachos.

Conversely, if you discover yourself eating sour cream frequently or in large servings, you might be exceeding your target calorie intake. If this is the case, it may not it is in the best an option for you.

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Sour cream is typically healthy but best consumed in moderation. Friend should take into consideration it an sometimes garnish or topping.