What Is the Different Between Sour Cream and Yogurt?

If you’re new to cooking with dairy products, you may be wondering what the difference between yogurt and sour cream is.

The primary distinction between yogurt and sour cream is the fat level and consistency.

Yogurt has less fat than sour cream, therefore its texture is different; sour cream is thicker, but yogurt is more fluid.

Yet, they both aid in the preparation of fluffy, light-baked dishes.

So, before you substitute one for the other in a dish, let’s take a look at their contents, nutritional profiles, health advantages, and cooking ratios.

Difference Between Sour Cream and Yogurt

Yogurt has a fat percentage of 1012%, but sour cream has a fat content of 20%.

Sour cream is prepared by fermenting any form of cream, most often heavy cream, while yogurt is manufactured by fermenting milk.

Lactobacillus Bulgaricus and Streptococcus Thermophilus are used in the fermentation process of yogurt, whilst Lactococcus Lactis is used in the fermentation process of sour cream.

Sour cream is thicker, tangier, and more acidic in texture, while yogurt is sour, tangy, and more watery.

Yogurt has a two-week shelf life, whereas sour cream may last up to three weeks!

Sour Cream vs Yogurt Comparison Table

Category Sour Cream Yogurt
Fat Content 20% 10–12%
Ingredients Heavy Cream Milk
Fermentation microorganisms Lactococcus Lactis Lactobacillus Bulgaricus & Streptococcus Thermophilus
Taste Acidic & tangy Sour & tangy
Texture Thick & creamy Thin & watery
Shelf Life 3 weeks 2 weeks

Nutritional Content Breakdown: Which One Is Healthier?

Because of its nutritious richness, sour cream and yogurt both provide health advantages.

If you’re wondering which is healthier, yogurt has a higher nutritional value than sour cream. Let’s have a look at the table below to get a better idea.

100 g (3.5oz) Sour Cream Yogurt
Calories 214 63
Fat 20.96g 1.55g
Carbs 4.27g 7.4g
Fiber 0g 0g
Sugar 0.16g 7.04g
Protein 3.16g 5.25g
Cholesterol 59mg 13mg
Vitamins & Minerals
Sodium 53mg 70mg
Calcium 141mg 110mg
Iron 0.06mg 0.07mg
Magnesium 11mg 11mg
Phosphorous 0.7mg 1mg
Potassium 211mg 141mg
Zink 0.7mg 1mg
Vitamin B1 0.04mg 0.023mg
Vitamin B2 0.24mg 0.278mg
Vitamin B6 0.02mg 0.063mg
Vitamin B3 0.07mg 0.208mg
Vitamin B9 0.011mg 0.007mg
Vitamin E 0.4mg 0.01mg

Sour Cream vs Yogurt: Key Differences in Nutrition

Sour cream has less protein, fewer carbs, and more fat than yogurt. Yogurt, on the other hand, has 69% less calories and 3.5 times less cholesterol than sour cream.

Sour cream and yogurt both contain equivalent amounts of sugar and protein. Moreover, both are abundant in vitamin E and B vitamins.

Finally, sour cream and yogurt are both rich in calcium and have similar iron and potassium levels.

Can You Substitute Sour Cream for Yogurt?

As long as you use the same quantity of each in a 1:1 ratio, you may simply swap between plain yogurt and sour cream.

You should also keep in mind that yogurt has a tangier taste than sour cream. Since yogurt has less fat than sour cream, it should be added to sauces at the very end, when the heat is turned off, to prevent curdling.

Nonfat yogurt may taste gritty and include thickeners and stabilizers, making it distinct from sour cream. As a result, it is advised that you avoid it and do not use this type in recipes.

Greek yogurt prepared with whole milk has the texture and taste of traditional sour cream.

Plain yogurt may also be used, although it is advisable to drain some of the liquid beforehand to allow it to thicken.

Health Benefits of Sour Cream & Yogurt

We indicated that both items can be beneficial, so let’s have a look at how.

Probiotics, which are healthy bacteria that dwell in the human stomach, are found in yogurt and sour cream. Probiotics boost your body’s general immunity and are beneficial to intestinal health.

Probiotic-rich diets have been shown in studies to help people avoid upper respiratory infections and flu-like symptoms. Probiotics may also aid in the treatment of IBS and other gastrointestinal problems.

Moreover, since yogurt and sour cream contain less lactose than milk, lactose-intolerant people will likely prefer them to milk.

Lastly, sour cream and yogurt include calcium, which is necessary for bone and tooth formation and maintenance. Calcium also aids in wound healing, blood pressure maintenance, and blood clotting prevention.

What Is Sour Cream?

Sour cream is a dairy product that has been grown with lactic acid bacteria and has at least 20% fat. Sour cream is said to have been invented by the Russians in the 1600s, however no source expressly validates this claim.

Because of the acidity of the milk fermentation process, sour cream has a smooth texture and a somewhat sour taste. It’s used in popular cheesecake and cake recipes, and its high fat level gives baked foods a richer, lighter texture.

Sour cream may be used as a garnish for mashed potatoes, creamy soups, or crispy nachos in addition to baking. Sour cream complements rich spaghetti sauces and dips.

What Is Yogurt?

Yogurt, like sour cream, is a fermented dairy product containing 10 to 12% fat. It is created by mixing bacterial culture with milk. Yogurt has most certainly been produced for at least 4,500 years, thus it is far from a new innovation.

This dairy product has a more sour and acidic taste due to the presence of lactic acid. Its texture varies from creamy and runny to stiff and pudding-like.

Baking soda is activated in recipes by yogurt, resulting in fluffy, moist, and light baked items.

It may also be eaten cold with cornbread and pastries, blended with fruit or jam, or added to soups, marinades, and salad dressings.


Theoretically, yogurt may be used in place of sour cream and vice versa. Why? Because they have a sour flavor and a creamy texture.

Greek yogurt is the most exact sour cream substitute. Check the cooking temperature before switching from sour cream to yogurt in recipes since the latter does not tolerate high heat well.

Last but not least, if you are watching your diet and want to maintain your ideal health, you should always cook with yogurt rather than sour cream since yogurt has much less fat and calories.


What is better sour cream or yogurt?

Although both include vitamin B12 and calcium, sour cream has more vitamin A, phosphorus, potassium, riboflavin, and selenium. Greek yogurt, on the other hand, has more potassium and probiotics.

Can I replace sour cream with yogurt?

Yogurt, particularly Greek yogurt, is an excellent alternative for sour cream in dips, salad dressings, and cold soup garnishes. It’s also fantastic in marinades, either on its own or as a substitute for buttermilk.

What’s the difference between yogurt and cream?

The most essential distinction between yogurt and crème fraîche is that yogurt is manufactured from milk, while crème fraîche is prepared from heavy cream; this difference in beginning materials influences the culturing process and, eventually, the taste and texture of the end product.

What is the difference between yogurt and sour milk?

Uncontrolled milk fermentation with naturally occurring microorganisms results in soured milk. Yogurt is made by lactic acid bacteria fermenting milk under controlled conditions.

Is sour cream good for gut health?

Sour cream may help your body absorb fat-soluble vitamins, and certain varieties include probiotics, which may aid with digestion and immunological health.

Can diabetics eat sour cream?

Whole milk, normal yogurt, regular cottage cheese, regular sour cream, and standard half-and-half are the worst dairy options for diabetics. If you’re going to indulge on full-fat cheese, keep your portion size in mind.

Does yogurt and sour cream taste the same?

The primary distinction between the two is that yogurt is thinner and often has a tangier flavor than sour cream. Additionally, yogurts have a substantially lower fat level, which is an enticing attribute in and of itself, but this lower quantity also affects the consistency of your results.

Is Greek yogurt better than sour cream?

Yogurt from Greece

Moreover, Greek yogurt is lower in calories, fat, and protein than full-fat sour cream. Full-fat Greek yogurt has 97 calories, 5 grams (g) of fat, and 9 grams (g) of protein every 3.5 ounces (oz.) (100 g).

Is 1 cup sour cream substitute for yogurt?

Yogurt may be used in place of butter in baking or to make a dip or sauce. That is, if your recipe asks for 1 cup of sour cream, you may use 1 cup of yogurt instead. Full-fat Greek or natural yogurt is ideal, although low-fat or even nonfat yogurt may still be utilized.

Why is plain yogurt better for you than sour cream?

Sour cream is rich in saturated fat, however yogurt contains 79% less saturated fat than sour cream (10.1g of saturated fat per 100 grams against 2.1g of saturated fat in yogurt).

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