While thick, rich Greek yogurt and sour cream have similarities in both taste and texture, they're quite different nutritionally. Greek yogurt has very little whey, the watery component that is present in most thinner yogurts, so it's just as thick as sour cream. Greek yogurt offers far more protein, as well as less fat and cholesterol.
Types
Both Greek yogurt and sour cream come in full-fat and reduced-fat varieties. The full-fat versions are made with cream or whole milk, which has at least 3.25 percent milk fat. Lower-fat varieties have less fat and cholesterol per serving and as a consequence contain fewer total calories. Sour cream does not traditionally come flavored, nor does Greek yogurt; however, some yogurt companies do add fruit, vanilla or other natural flavors to their products.
Nutrition Facts
The nutritional differences between fat-free and full-fat varieties of both Greek yogurt and sour cream can be dramatic. While nonfat Greek yogurt has just 130 calories per cup, no fat, 9 g carbohydrates, 9 g sugar and 23 g protein, 1 cup of the full-fat type has 300 calories, 23 g fat, 7 g carbohydrates, 7 g sugar and only 15 g protein. A cup of sour cream is still far richer, however, with 445 calories and 45 g of fat but just 5 g protein, 6.5 g carbohydrates and 8 g sugar. Reduced-fat sour cream has a slightly more positive nutritional profile, with 325 calories, 7 g protein, 29 g fat, 10 g carbohydrates and 0.5 g sugar per cup; and a cup of fat-free sour cream has 175 calories, 7 g protein, no fat, 36 g carbohydrates and 1 g sugar. While full-fat sour cream has 120 mg cholesterol per cup, Greek yogurt has none.
Alternatives
One alternative to sour cream and Greek yogurt is traditional yogurt. While it has a thinner consistency and less protein than Greek yogurt per serving, nonfat varieties are also likely to have fewer calories. If fat and calories aren't a concern, crème fraiche makes a valid substitute for sour cream in baked goods and desserts, and it has a similar nutritional profile.
Considerations
Both sour cream and Greek yogurt have positive nutritional properties, especially the fat-free varieties. In addition to serving up calcium, which can maintain and build bone health, they contain healthy amounts of protein. ChooseMyPlate.gov reports getting enough lean protein in your diet helps grow, repair and build skin, muscle, bone and blood tissue. Eating low-fat protein can also have a satiating effect, which may work to curb your total calorie consumption. An added bonus to Greek yogurt is that it contains probiotics, beneficial bacteria that may be able to treat or prevent some digestive disorders, according to dietitian Katherine Zeratsky. Before you use either Greek yogurt or sour cream to fulfill any specific purpose in your diet, get approval from your doctor or a registered dietitian.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices From the Protein Foods Group?; June 4, 2011
- MayoClinic.com; Probiotics: Important for a Healthy Diet?; Katherine Zeratsky, R.D., L.D.; April 17, 2010
- LIVESTRONG.com MyPlate: Calories in Fage Total 0% Greek Yogurt
- LIVESTRONG.com MyPlate: Calories in Nestle Greek Yogurt (Plain)
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