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Sour Cream Calories vs. Yogurt Calories

by
author image Kendra Gutschow
Registered Dietitian Kendra Gutschow combines her communications and nutrition expertise by translating scientific research for consumer media, most recently for the communications department of the American Diabetes Association. Gutschow completed the coordinated program in dietetics at the University of Texas and holds a Bachelor of Science from Vanderbilt University.
Sour Cream Calories vs. Yogurt Calories
A bowl of sour cream on a wooden table. Photo Credit Halfpoint/iStock/Getty Images

If you're looking for a way to reduce calories in your diet while increasing nutrition, consider plain, low-fat yogurt as a replacement for sour cream. With similar texture, consistency and flavor, it's a swap that you won't regret.

Nutrition Breakdown

Once you see the nutrition breakdown of plain, low-fat yogurt versus low-fat sour cream, it just makes sense to make the switch. Cup per cup, sour cream packs 330 calories and 18 grams of saturated fat, while yogurt has only 150 calories and 3 grams of saturated fat. As an added bonus, a cup of yogurt gets you 450 mg of valuable calcium, while sour cream has only 250 mg.

How to Make the Switch

Plain yogurt makes a great topping wherever you might have used sour cream. Think tacos, nachos, baked potatoes, or add a dollop to soups, chili or stews. Try making a savory vegetable dip by combining low-fat yogurt with fresh herbs. You can even replace up to half of the fat in your baked goods with plain, low-fat yogurt to save fat and calories. Start today by making the smarter choice the next time you find yourself in the dairy aisle.

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