Nutrition Facts Dairy Sour Cream Nutrition Facts and Health Benefits By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Reviewed by Reviewed by Marisa Moore, RDN, MBA on October 30, 2020 pinterest instagram Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Review Board Marisa Moore, RDN, MBA Updated on November 02, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It’s Best Storage and Food Safety How to Prepare Recipes Sour cream is a dairy product that is made by fermenting cream. Most consumers buy sour cream at their local market, but this popular topping can also be made at home. Commercially produced regular sour cream is usually cultured, which means that it is soured and thickened by adding lactic acid bacteria to pasteurized cream that has at least 18% milkfat. Regular sour cream is relatively high in fat. It can provide nutrients such as calcium and riboflavin, but you are not likely to consume enough of it to have a substantial impact. Sour cream can be part of a healthy diet as long as it is consumed in moderation Sour Cream Nutrition Facts The following nutrition information is provided by the USDA for about two tablespoons (29g) of sour cream. Calories: 57Fat: 5.6gSodium: 9mgCarbohydrates: 1.3gFiber: 0gSugars: 1gProtein: 0.7g Carbs Sour cream is a high-calorie but low-carbohydrate food. There are 57 calories in a two-tablespoon serving, but just 1.3 grams of carbohydrate all from naturally-occurring sugar. The glycemic index of sour cream is estimated to be about 56, making this a low to moderate glycemic food. But you are not likely to consume a lot of it. The glycemic load of a single serving is estimated to be between 0 and 1. Glycemic load takes portion size into account when predicting a food's impact on blood sugar. Fats There are 5.6 grams of fat in regular sour cream. Almost 3 grams is saturated fat. About 1.3 grams are monounsaturated fat and 0.2 grams are polyunsaturated fat. Fat-free sour cream provides zero grams of fat but has a higher carb count (5g) and just 23 calories. Light sour cream provides about 3.4g of fat and has about 43 calories. Protein A single serving of regular sour cream is not a significant source of protein, providing under one gram. Vitamins and Minerals A single serving of sour cream does not contribute any substantial vitamins or minerals. The 6 Major Minerals and Where to Find Them Health Benefits Because a single serving of sour cream does not provide significant micronutrients and no significant macronutrients except for fat, it is not likely to provide substantial health benefits. In fact, the USDA states that foods made from milk that have little to no calcium are not considered part of the Dairy Group and the organization does not include those foods (such as cream or cream cheese) in their recommended guidelines. There are different ways that sour cream may play a very small role in certain health outcomes. Heart Health The relationship between full-fat dairy and heart health has been hotly debated. While experts at the USDA recommend that we consume fat-free or low-fat dairy to reduce our intake of saturated fat other experts have provided research supporting the fact that this recommendation may not be the optimal strategy for reducing cardiometabolic disease risk. In fact, some studies have even found an inverse association between fermented dairy intake (including sour milk products) and mortality or cardiovascular disease risk. However, sour cream is not fully fermented so it is unclear if this benefit is applicable. Weight Maintenance In general, low-fat dairy products are considered a smart choice when trying to reach or maintain a healthy weight. In fact, some studies have even found that increasing low-fat dairy foods to 4–5 servings per day may be beneficial for weight loss or maintenance. But this recommendation is made based on the fact that dairy products usually provide important nutrients such as calcium and vitamin D. Sour cream, as it is typically consumed, is not a good source of either nutrients. The Healthiest and Unhealthiest Condiments and Toppings Allergies Those with milk or dairy allergy should not consume dairy products including sour cream. Symptoms of a dairy allergy include rashes, hives, itching, swelling, and may become more severe including trouble breathing, wheezing, or loss of consciousness. Adverse Effects If you have lactose intolerance you may develop symptoms if you consume sour cream. Symptoms may include nausea, cramps, gas, bloating and diarrhea. Also, if you are on an antibiotic, check with your healthcare provider to see if it is safe to consume dairy. Dairy can interact with some antibiotic medications. Varieties When you visit your local grocery store, you'll find several choices in the sour cream section. Full-fat sour cream (18% milkfat), light sour cream (10.5% milkfat) or fat-free sour cream are all generally available. You might also find flavored sour creams that include ingredients like chives or onion. Creme fraiche is related to sour cream. It is thicker and used more often in recipes. Creme fraiche has a higher fat content and a lighter taste than sour cream. When It’s Best Sour cream is available all year long in supermarkets. Storage and Food Safety Sour cream should be kept in the refrigerator. Packages will provide a sell-by date on the package and the product should be consumed within three weeks of that date. Sour cream can be frozen in its original container for up to six months. How to Prepare Sour cream makes a tasty topping for foods like baked potatoes, Mexican dishes and other spicy foods. It also makes a perfect base for dips and sauces. While most people associate sour cream with savory foods, it can also make a nice topping for sweet foods like crepes. Cooking with sour cream can be tricky because it can curdle at high temperatures. If you add it to recipes, it is usually best to remove the food from heat before adding it. Recipes Healthy Sour Cream Recipes to Try Low-Carb Taco Salad RecipeLower Calorie Ranch DressingHealthy Thousand Island Dressing RecipeRussian-Style Red Beet Borscht Recipe Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sour Cream USDA FoodData Central. Updated 4/1/2020 What foods are in the Dairy Group? Ask USDA. July 17, 2019 All about the Dairy Group. USDA ChooseMyPlate.gov Astrup A, Geiker NRW, Magkos F. Effects of full-fat and fermented dairy products on cardiometabolic disease: food Is more than the sum of its parts. Adv Nutr. 2019;10(5):924S‐930S. doi:10.1093/advances/nmz069 Ilich JZ, Kelly OJ, Liu PY, et al. Role of calcium and low-fat dairy foods in weight-loss outcomes revisited: results from the randomized trial of effects on bone and body composition in overweight/obese postmenopausal women. Nutrients. 2019;11(5):1157. Published 2019 May 23. doi:10.3390/nu11051157 Milk & Dairy Allergy. American College of Allergy, Asthma, and Immunology. Updated 3/21/2019. Milk Allergy Vs. Lactose Intolerance. Food Allergy Research and Education.