Greek Yogurt vs Sour Cream
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Yogurt (Greek, Plain, Whole Milk) vs Cream (Sour): nutrition per 100 g
| Per 100 g | Yogurt (Greek, Plain, Whole Milk) | Cream (Sour) |
|---|---|---|
| Calories | 94 kcal | 196 kcal |
| Protein | 8.8 g | 3.1 g |
| Carbohydrate | 4.8 g | 5.6 g |
| Fat | 4.4 g | 18 g |
| Fibre | 0 g | 0 g |
| Allergens | Milk | Milk |
Vitamins and minerals per 100 g
| Nutrient | Yogurt (Greek, Plain, Whole Milk) | Cream (Sour) |
|---|---|---|
| Calcium, Ca | 110.9 mg | 107.2 mg |
| Choline, total | 15.1 mg | 19.2 mg |
| Copper, Cu | 0.01 mg | 0 mg |
| Folate, DFE | 5 ug | 6 ug |
| Folate, food | 5 ug | 6 ug |
| Folate, total | 5 ug | 6 ug |
| Magnesium, Mg | 10.7 mg | 10.11 mg |
| Manganese, Mn | 0.01 mg | 0 mg |
| Niacin | 0.23 mg | 0.1 mg |
| Pantothenic acid | 0.33 mg | 0.47 mg |
| Phosphorus, P | 125.9 mg | 102 mg |
| Potassium, K | 146.9 mg | 153.8 mg |
| Riboflavin | 0.24 mg | 0.17 mg |
| Selenium, Se | 9.7 ug | 3.7 ug |
| Sodium, Na | 33.76 mg | 50.04 mg |
| Thiamin | 0.06 mg | 0.04 mg |
| Vitamin A, IU | 15 iu | 447 iu |
| Vitamin A, RAE | 2 ug | 124 ug |
| Vitamin B-12 | 0.75 ug | 0.06 ug |
| Vitamin B-6 | 0.04 mg | 0.04 mg |
| Vitamin C, total ascorbic acid | 0 mg | 0.9 mg |
| Zinc, Zn | 0.47 mg | 0.39 mg |
Yogurt (Greek, Plain, Whole Milk) is higher in protein, and the leaner, lower-calorie choice. Cream (Sour) is higher in fat. That makes Yogurt (Greek, Plain, Whole Milk) 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, Plain, Whole Milk) · Cream (Sour)
Bottom line
Per 100 g, Greek Yogurt (plain) provides 94 kcal, 8.8 g protein, 4.8 g carbohydrate, 4.4 g fat and 0 g fiber; Sour Cream provides 196 kcal, 3.1 g protein, 5.6 g carbohydrate, 18 g fat and 0 g fiber.
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.