Sour Cream: Calories, Nutrition Facts, and Health Benefits (2026)

Sour cream contains 59 calories per 2 tablespoons (30 g), with 5.8 g of fat and 3.2 g of saturated fat. It has 0.7 g of protein, 1.4 g of carbohydrates, and 1.1 g of sugar. This dairy product is low in fiber, providing about 30 mg of calcium per serving.

This page provides comprehensive information on sour cream, focusing on its nutritional profile per 2 tablespoons (30 g) and per 100 g. Additionally, it explores its impact on common dietary goals and compares it to other dairy products and alternatives.

Sour Cream Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for sour cream, detailing its macronutrient composition and key vitamins and minerals.

Values are for 2 tbsp (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	59	198	3%
Protein	0.7 g	2.4 g	1%
Carbohydrates	1.4 g	4.6 g	1%
Fiber	0.0 g	0.0 g	0%
Sugar	1.1 g	3.5 g	-
Fat	5.8 g	19.4 g	7%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	42 mg	141 mg	1%
Saturated Fat	3.2 g	10.6 g	16%
Calcium	30 mg	101 mg	2%

About 9% of sour cream calories come from carbohydrates, 5% from protein and 86% from fat.

Sour Cream by Health Goal

The by-goal ratings section assesses sour cream's suitability for various dietary objectives, highlighting its strengths and weaknesses.

Goal	Rating	Why
Weight loss	Excellent	59 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 0 per serving
Bone health	Fair	Provides 30 mg calcium (2% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 0.7 g per serving

Sour Cream and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Sour Cream has a glycemic load of about 0 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Sour Cream Compares to Other Dairy and Alternatives

In the comparison table, sour cream is evaluated against other dairy products and plant-based alternatives to provide context for its nutritional value.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Sour Cream	198	2.4	19.4	101
Heavy Cream	340	2.8	36.1	65
Cream Cheese	350	6.2	34.0	98
Yogurt	61	3.5	3.3	121

Sour Cream Myths, Checked

Sour cream is a major source of calcium , Misleading. Portions are small, so it adds little calcium despite being dairy.

Low-fat sour cream tastes the same , Misleading. It cuts calories but often adds starches and tastes more tangy.

How to Track Sour Cream

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sour cream accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 tbsp of sour cream?

Two tablespoons of sour cream contain 59 calories, making it a relatively low-calorie option for adding creaminess to dishes.

Is sour cream good for weight loss?

Sour cream can be included in a weight loss diet in moderation, as it is low in calories, but its high fat content should be considered.

Can people with diabetes eat sour cream?

People with diabetes can eat sour cream, as it has a glycemic load of about 0 per serving, meaning it does not significantly impact blood sugar levels.

How much calcium is in sour cream?

Sour cream provides about 30 mg of calcium per 2 tablespoons, contributing to daily calcium intake but not as a primary source.

Is sour cream high in sugar?

Sour cream is not high in sugar, with only 1.1 g of sugar per serving, making it a suitable choice for low-sugar diets.

Is sour cream unhealthy?

Sour cream can be part of a healthy diet when consumed in moderation, as it is high in fat but also provides essential nutrients.

Key Takeaways

• Sour cream contains 59 calories per 2 tbsp (30 g).
• It has 5.8 g of fat, including 3.2 g of saturated fat.
• Each serving provides 30 mg of calcium.
• Sour cream has 1.4 g of carbohydrates and 1.1 g of sugar.
• It is low in protein, with only 0.7 g per serving.
• The glycemic load of sour cream is about 0, making it diabetes-friendly.