keto friendly sour cream

Is sour cream ketogenic? – (Detailed Guide) – Infographics

Sour cream is a great addition to baked potatoes, ice cream, soup, salads, etc.

You can all these food items without sour cream but, who doesn’t like buttery, thick and tangy textures.

In this article, we will discuss “is our cream is keto-friendly”, “what type of sour cream is best for keto diet”, and “what are the best alternates of sour cream”. We would know all aspects of sour cream on a keto diet.

What is sour cream?

Sour cream is a dairy product, made by fermenting cream with certain bacteria, resulting in a tart and thicken substance.

Its name comes from using the souring process which is the production of lactic acid.

It has been moved with eastern and central European parts to the other parts of the world. It is one of the most common ingredients of food in the US and the UK.

Sour cream tastes rich, thick and tangy.

The US Food and Drug Administration standardize it, a sour ream product can no have less than 18% milk fat content.

Although, some lighter varieties of sour cream made with an equal part of half whole milk and half heavy cream (10.5% of milk fat).

Sour cream is a high-fat product.

Nutrition of sour cream – Does it fit into a keto diet?

According to US food composition database, per servings (2 tbsp or 24g) of sour cream can provide – 

  • Calories – 47.5 kcal
  • Carbohydrate – 1.1g
  • Fiber – 0g
  • Protein – 0.6g
  • Total lipid (fat) – 4.6g
  • Net carbs – 1.1g
  • Lactose – 0.8 g

Vitamins and minerals

1 cup (230 g) of sour cream can also provide a number of vitamins and minerals. 

  1. Vitamin A  – 26% of Daily value 
  2. Riboflavin – 23% of Daily value
  3. Vitamin B6 – 7% of Daily value 
  4. Vitamin B12 – 11%of Daily value 
  5. Calcium – 25% of Daily value
  6. Phosphorus – 26% of Daily value 
  7. Potassium – 9% of Daily Value. [1] [2]

These nutrients are present in abundance while it also contains other vitamins and minerals in a small amount.

It also contains Vitamin C, Vitamin E, Vitamin K, Niacin, Folate, Pantothenic Acid, Magnesium, Sodium, Copper, Selenium, and Zinc. [1] [2]

In conclusion, yes or cream nutrition fits into a keto diet perfectly.

Sour cream on keto – Is sour cream ketogenic?

Yes, traditional or regular sour cream is ketogenic. It contains just 1.1g carbs and 4.6g fat per servings. On a keto diet, you can eat 20-50g carbs in which you can adjust 2-3 servings of sour cream.

Keto diet is low-carb, moderate protein, and a high-fat diet.

Anything that gives higher calories from fat and low calories from carbs can be considered an ideal food for a keto diet.

This is exactly what sour cream does.

Sour cream gives 5% calories from carbs and 90% calories from fat. The glycemic index of sour cream is also low (less than 15).

Sour cream contains lots of micronutrients, the glycemic index is low, and calories from carbs are very low which makes sour cream and ideal condiments for a keto diet.

If you are following a standard keto diet in which you can eat just 20g carbs, you should eat sour cream in moderation or no more than 2 servings, because 2g carbs may not seem a lot but add up quickly with others.

Although, in other keto diets such as targeted keto diet (TKD) and Cyclic Keto diet (CYKD), it will make you full before passing the daily carb limit.

Types of sour cream – Which is the best for a keto diet?

There are three major types of sour creams. Please do not confuse it with varieties of sour creams.

1. Traditional or Regular Sour Cream – 16 – 20% of butterfat. Although you can make some changes and add more fat.

But, whatever it is the best variety of sour cream for a keto diet because it contains more fat and fewer carbs.

2. Reduced-Fat Sour Cream – 40% less fat in comparison to the traditional variety.

You should avoid it over regular sour cream. Although, it does not contain enough carbs to kick you out of ketosis.

3. Non-fat Sour Cream – The fat is absent in this variety. Carrageen and cornstarch are used to preserve cream.

This is the worst type of sour cream for a keto diet.

Nutritional value table of these three sour creams every keto dieters should know

Macros per cup (100g)Normal sour creamReduced-fat sour creamFat-free sour cream
Energy 193 Kcal135 Kcal193 Kcal
Carb 3.5 g 4.3 g 15.6 g
Fat 19.7 g12 g0 g
Protein 2.1 g2.9 g3.1 g
Fiber 0 g 0 g0 g

Make low-carb keto-friendly Sour cream at Home

It is always recommended to make keto foods at home.

It is the simplest recipe of sour cream and more than that it is easy and rewarding.

This recipe does not contain added sugar, additives, thickeners, and preservatives and contains probiotics.

Ingredients 

Instruction 

  • Heat heavy cream for 40 minutes on 60°C
  • Let it cool to room temperature
  • Spil starter culture and stir it gently.
  • Place the jar at warmth place 25°C for 18 hours
  • After that keep sour cream in the refrigerator for 28 days.

Get step by step instruction here

Best Low-carb Brands of Sour cream for the keto diet

You should look for the brands that prioritize organic and high-quality ingredients.

Also, check the label for sweeteners low calories and low carb brands more likely to add artificial sweeteners.

1. Daisy Sour Cream

Image credit – Amazon

Daisy sour cream is made with real dairy ingredients and contains no preservatives.

You get a rich and creamy texture.

Nutrition of Daisy Sour Cream

  • Calories – 60 kcal
  • Carbs – 1g
  • Sugar – 1g
  • Fat – 5g
  • Protein – 1g

2. Organic Valley sour cream 

Image credit – Amazon

Organic Valley sour cream has a tangy and creamy texture.

It is completely organic and contains no antibiotics and toxic pesticides.

Nutrition of Organic Valley sour cream

  • Calories – 60 kcal
  • Carbs – 2g
  • Sugar – 1g
  • Fat – 5g
  • Protein – 1g

3. Kalona Super Organic 

Image credit – Amazon

Kalona Super Organic super organic. It is minimally processed and its unique flavor makes it special.

It also got 4.7 stars out of 5 stars based on 13 user ratings at amazon.

Nutrition of Kalona Super Organic

  • Calories – 60 kcal
  • Carbs – 2g
  • Sugar – 1g
  • Fat – 6g
  • Protein – 1g

4. Horizon Organic Sour cream 

Image credit – Amazon

Horizon Organic Sour cream is made with the best quality products. It is gluten-free, made with non-GMO ingredients.

And also contains live and active acidophilus and bifidobacterium cultures

Nutrition of Horizon Organic Sour cream

  • Calories – 60 kcal
  • Carbs – 2g
  • Sugar – 1g
  • Fat – 5g
  • Protein – 1g

Best substitutes of sour cream for the keto diet

Keto dieters consume sour cream in different ways.

It’s often used as a condiment. While sour cream is a very popular food, but some do not or can not use due to intolerance, preference or allergies to dairy products.

1. Greek Yogurt

It is an excellent substitute for sour cream on a keto diet. It also has thick textures like sour cream.

Greek Yogurt is lower in calories and fat, but higher in protein. 

100g Greek Yogurt can provides

  • 85 kcal
  • 3.3g net carbs 
  • 5.3g fat 
  • 7.3g protein. 

2. Cottage Cheese

It another high-protein product for keto-diet.

Cottage cheese is a curd product. It has a mild, soft and creamy texture.

100g Cottage cheese can provide 

  • 98 kcal
  • 3.4g net carbs
  • 4.3g fat
  • 11g protein.

3. Crème Fraîche

Crème Fraîche similar to sour cream, but in this lactic acid bacteria are added to heavy cream.

It has a thicker, cheese-like and less tangy flavor. It contains higher fat content.

100g Crème Fraîche can provide 

  • 193 kcal
  • 3.5g net carbs
  • 19.7g fat
  • 2.1g protein.

Non-dairy alternates of sour cream

4. Coconut Milk

It is the best non-diary alternative to sour cream. 

Coconut milk is liquid expressed from grated meat and water. Do not confuse with coconut water. It is a vegan and lactose-free substitute for sour cream.

100g Coconut Milk can provide 

  • 230 kcal
  • 3.3g net carbs
  • 24g fat
  • 2.3g protein
  • Calories – 60 kcal
  • Carbs – 2g
  • Sugar – 1g
  • Fat – 5g
  • Protein – 1g

Health benefits of sour cream

Sour cream has lots of health benefits because it contains antioxidants and micronutrients –

1. Maintain cell health

Vitamin B12 helps to maintain cell health in our bodies.

It helps to repair, form and maintain red blood cells in our body.

2. Eye health

One cup contains 26% RDI value of vitamin A. vitamin A is associated with eye health.

3.  Rich in nutrients

Sour cream contains lots of vital nutrients. It also contains Vitamin C, Vitamin E, Vitamin K, Niacin, Folate, Pantothenic Acid, Magnesium, Sodium, Copper, Selenium, and Zinc. [1] [2]

4. Good for Bone health

It contains phosphorus and calcium, which is essential to maintaining bone and teeth health.

5. Immunity power

Vitamin A increases immunity against infections. It increases white blood cell activity that may help to fight with infections.

Downsides of Sour cream

Sour cream is high in saturated fat. 1 cup(230g) contains 45g total fat and 26g saturated fat. Saturated fat isn’t healthy fat.

Final words

Yes, sour cream is ketogenic. You can eat sour cream on a keto diet. It is also loaded with vitamins and minerals and has some health benefits.

It is high fat and very low carb food which makes it an ideal food for a keto diet. 

But, if you do not want to use sour cream on a keto diet, there are other keto-friendly options available such as Greek Yogurt, Cottage Cheese, Crème Fraîche, etc. These are the dairy alternative of sour cream. 

There are non-dairy options also available for keto diet such as soy, coconut milk.

Most Frequently Asked Question

What is the best sour cream brand?

These are some brands of sour cream you can buy their sour cream from Amazon. Just click on them –
1. Kalona Super Organic sour cream 
2. Horizon Organic Sour cream 
3. Organic Valley’s sour cream 
4. Daisy’s Sour Cream

Can you eat sour cream on a keto diet?

Yes, you can eat sour cream on a keto diet. It contains very low net carbs and high fat, which is good for a ketogenic diet.

What kind of sour cream for the keto diet

If you look at nutritional value then normal sour cream is best for the keto diet.

How much sour cream on the keto diet?

You can eat sour cream as per tradition servings per meal. It will be totally fine.

Is sour cream vegan?

Vegan excludes all the animal products from their diet. Sour cream made of animal milk and vegan also excludes animal milk from their diet. So, if you are strictly vegan, then sour cream isn’t for you. But you can try other non-dairy alternatives.

Sources

Wikipedia “https://en.wikipedia.org/wiki/Sour_cream

Healthline “https://www.healthline.com/nutrition/sour-cream-substitutes

The spruce Eat “https://www.thespruceeats.com/what-is-sour-cream-1808232

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