Greek Yogurt vs Sour Cream
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Yogurt (Greek) vs Cream (Sour): nutrition per 100 g
| Per 100 g | Yogurt (Greek) | Cream (Sour) |
|---|---|---|
| Calories | 83 kcal | 196 kcal |
| Protein | 8.1 g | 3.1 g |
| Carbohydrate | 12.2 g | 5.6 g |
| Fat | 0.2 g | 18 g |
| Fibre | 0.6 g | 0 g |
| Allergens | Milk | Milk |
Vitamins and minerals per 100 g
| Nutrient | Yogurt (Greek) | Cream (Sour) |
|---|---|---|
| Calcium, Ca | 97 mg | 107.2 mg |
| Choline, total | 14 mg | 19.2 mg |
| Copper, Cu | 0.02 mg | 0 mg |
| Folate, DFE | 20 ug | 6 ug |
| Folate, food | 20 ug | 6 ug |
| Folate, total | 20 ug | 6 ug |
| Iron, Fe | 0.09 mg | 0 mg |
| Magnesium, Mg | 10.4 mg | 10.11 mg |
| Manganese, Mn | 0.03 mg | 0 mg |
| Niacin | 0.21 mg | 0.1 mg |
| Pantothenic acid | 0.36 mg | 0.47 mg |
| Phosphorus, P | 113 mg | 102 mg |
| Potassium, K | 133 mg | 153.8 mg |
| Riboflavin | 0.25 mg | 0.17 mg |
| Selenium, Se | 9.8 ug | 3.7 ug |
| Sodium, Na | 32 mg | 50.04 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Vitamin A, IU | 4 iu | 447 iu |
| Vitamin A, RAE | 0 ug | 124 ug |
| Vitamin B-12 | 0.45 ug | 0.06 ug |
| Vitamin B-6 | 0.05 mg | 0.04 mg |
| Vitamin C, total ascorbic acid | 0.2 mg | 0.9 mg |
| Vitamin D (D2 + D3) | 1 ug | 0 ug |
| Zinc, Zn | 0.46 mg | 0.39 mg |
Yogurt (Greek) is higher in protein and carbohydrate, and the leaner, lower-calorie choice. Cream (Sour) is higher in fat. That makes Yogurt (Greek) more relevant when you want protein for fullness or recovery, and Cream (Sour) when you want a richer, higher-fat option.
Full nutrition facts: Yogurt (Greek) ยท Cream (Sour)
Bottom line
Per 100 g, Greek Yogurt provides 83 kcal, 8.1 g protein, 12.2 g carbohydrate, 0.2 g fat and 0.6 g fiber; Sour Cream provides 196 kcal, 3.1 g protein, 5.6 g carbohydrate, 18 g fat and 0 g fiber.
Looking beyond the macronutrients, Greek Yogurt is the better source of vitamin D, while Sour Cream is the better source of vitamin A (see the vitamins and minerals table below).
Greek yogurt is strained milk with the protein concentrated; sour cream is cultured cream, so it is mostly fat. Plain Greek yogurt swaps into dips and toppings with a similar tang at a fraction of the calories.
In short: for weight loss or a bigger portion at the same calories, Greek Yogurt; for protein and muscle, Greek Yogurt. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.