Sour cream and keto diet | 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 would know “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.

is sour cream is keto friendly, health benefits of sour cream

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 Europe 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.

Types of sour cream

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

  • Traditional or Regular Sour Cream – 16 – 20% of butterfat
  • Reduced-Fat Sour Cream – 40% less fat in comparison to the traditional variety
  • Non-fat Sour Cream – The fat is absent in this variety. Carrageen and corn starch are used to preserve cream.

Nutritional values of sour cream

According to US food composition database, 1 cup (230g) of sour cream can provide – 

  • Energy               455kcal
  • Protein               5.61g
  • Total lipid (fat)    44.5g
  • Carbohydrate    10.6g
  • Lactose    7.84 g

In addition to this, 1 cup of sour cream can also provide a number of vitamins and minerals. It can provide you a 26% RDI value of vitamin A, 23% RDI value of Riboflavin, 7% RDI value of vitamin B6, 11% RDI value of vitamin B12, 25% RDI value of Calcium, 26% RDI value of Phosphorus, 9% RDI value of potassium, etc. [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]

Nutritional value of other versions of sour cream 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
Protien 2.1 g2.9 g3.1 g
Fiber 0 g 0 g0 g

Is sour cream is keto-friendly?

If you are looking for “Is sour cream is keto-friendly?”, then you might be familiar with the keto diet

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 carb and 90% calories from fat. The glycemic index and glycemic load of sour cream are also low (less than 15).

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

If you are asking a straight answer to this question, I will say yes sour cream is ketogenic.

Health benefits of sour cream

1.  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]

2. Good for Bone health

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

3. Maintain cell health

Vitamin B12 helps to maintain cell health in our bodies. It helps1 to repair, formation and maintain red blood cells in our body.

4. Eye health

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

5. Immunity power

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

Bad sides 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 considered healthy fats. So, you should avoid saturated fat.

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 vs sour cream

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 vs sour cream

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 vs sour cream

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 vs sour cream

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

Some other questions of sour cream on a keto diet

Q1. Can you eat sour cream on a keto diet?

Ans.  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.

Q2. What kind of sour cream for the keto diet

Ans. If you look nutritional value than normal sour cream is best for the keto diet.

Q3. how much sour cream on the keto diet?

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

Q4. is sour cream vegan?

Ans. 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.

Final words

Yes, sour cream is ketogenic. You can eat sour cream on a keto diet. It’s also loaded with vitamins and minerals. It also 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.


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