Calories in Sour Cream: Nutrition Facts & Serving Sizes
Per 1 cup (230g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of sour cream (12g) contains about 16.3 calories with 1.3g of fat, making it a moderate-calorie condiment. Per 100g, sour cream provides 136 calories with 3.5g of protein, 10.6g of fat, and 7.1g of carbs. Sour cream is made from fermented cream, giving it a tangy flavor and a slightly lower calorie count than heavy cream (340 cal/100g). The calcium content is notable at 141mg per 100g, contributing to daily bone health needs. Vitamin A is at 90mcg per 100g, and vitamin B12 at 0.4mcg per 100g. The fat composition includes 6.6g of saturated fat per 100g, which is worth monitoring on heart-healthy diets. Sour cream contains live cultures from fermentation (similar to yogurt) in non-pasteurized varieties. For anyone tracking macros, sour cream is calorie-moderate and works well as a topping for tacos, chili, baked potatoes, and Mexican dishes where a small tablespoon adds creamy richness.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (230g) | 312.8 | 8.1g | 16.3g | 24.4g | 0g |
| 1 tablespoon (12g) | 16.3 | 0.4g | 0.9g | 1.3g | 0g |
| 100g | 136 | 3.5g | 7.1g | 10.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 136 | 7% |
| Protein | 3.5g | 7% |
| Total Fat | 10.6g | 14% |
| Saturated Fat | 6.6g | 33% |
| Total Carbohydrates | 7.1g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 0.2g | |
| Sodium | 83mg | 4% |
| Cholesterol | 35mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.6g | 2% |
| Cholesterol | 35mg | 12% |
| Calcium | 141mg | 11% |
| Iron | 0.1mg | 1% |
| Potassium | 212mg | 5% |
| Vitamin A | 90mcg | 10% |
| Vitamin C | 0.9mg | 1% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 10mg | 2% |
| Phosphorus | 71mg | 6% |
| Zinc | 0.5mg | 5% |
| Selenium | 3.1mcg | 6% |
| Folate | 11mcg | 3% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sour Cream
Sour cream provides modest nutritional benefits alongside its culinary value. The 141mg of calcium per 100g supports bone density and muscle function. A tablespoon provides about 17mg of calcium, which contributes to the daily 1,000mg target alongside other dairy sources. The vitamin A content (90mcg per 100g) supports vision, immune function, and skin health.
Sour cream made from live cultures contains probiotic bacteria similar to yogurt. These live cultures support gut microbiome diversity and digestive health. However, heat-treated or ultra-pasteurized sour cream may not contain live cultures. Look for labels that state "contains live active cultures" for probiotic benefits.
The fermentation process that creates sour cream partially breaks down lactose, making it more digestible for people with mild lactose intolerance compared to regular cream or milk. The fat content provides fat-soluble vitamins (A, D, E, K) that require dietary fat for absorption.
For anyone tracking macros, sour cream is a useful condiment that adds creaminess and tanginess with fewer calories than mayonnaise (680 cal/100g) or full-fat cream cheese (342 cal/100g). A tablespoon adds only 16 calories while significantly enhancing the eating experience of diet staples like chili, tacos, and baked potatoes.
Dietary Considerations
Sour cream is naturally gluten-free but is not vegan or dairy-free. It is not keto-friendly in large amounts due to the carbs from lactose, but a tablespoon serving (0.9g carbs) is manageable on keto. For weight loss, sour cream is a reasonable condiment choice in measured portions. The low per-tablespoon calorie count makes it more diet-friendly than many creamy alternatives.
Daily Intake (100g)
100g of sour cream provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sour cream?
One tablespoon of sour cream (12g) has about 16 calories. Per 100g, sour cream contains 136 calories. A half-cup serving has about 156 calories.
Is sour cream good for weight loss?
Sour cream is a moderate-calorie condiment that can fit into a weight loss diet in small amounts. At 16 calories per tablespoon, it adds creamy richness without a huge calorie cost. The key is controlling portion size.
How much protein in sour cream?
Sour cream has 3.5g of protein per 100g. A tablespoon (12g) provides only 0.4g of protein. Sour cream is not a meaningful protein source. Greek yogurt (59 cal/100g, 10g protein/100g) is a leaner, higher-protein substitute.
Is sour cream keto-friendly?
Sour cream is keto-friendly in small amounts. A tablespoon contains only 0.9g of carbs. Full-fat sour cream fits well into keto macros as a condiment. Just watch portion size as the carbs add up quickly with larger servings.
Can you substitute Greek yogurt for sour cream?
Yes, plain Greek yogurt is an excellent sour cream substitute with more protein (10g vs 3.5g per 100g) and fewer calories (59 vs 136 cal per 100g). It works well in most recipes and as a topping. Full-fat Greek yogurt most closely mimics sour cream's texture.
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