Mashed potatoes. Burritos. Chili. Baked potatoes. Nachos. Tacos. Quesadillas. Chips and dip. Stews and soups. What do all of these crave-able foods have in common? They are often served with sour cream.
These foods are rarely considered “health foods” (with the exception of stews and soups, depending on how they are prepared.) But what about this creamy companion? Is sour cream healthy? Like many foods, it depends on how it’s prepared, along with the individual factors and goals of the person consuming it – however, broadly speaking – it’s OK to consume in moderation. We go over everything you need to know about sour cream.
Is sour cream healthy?
Sour cream is essentially what it sounds like – “sour” and “cream.” It is made of lactic acid-containing bacteria and dairy cream, making it a fermented dairy product. Fermented foods are a source of probiotics, which are vital for many bodily functions. Stephanie Schiff, RDN, CDN, CDCES a Registered Dietitian and Certified Diabetes Care and Education Specialist with Huntington Hospital in New York says probiotics can:
- Aid the digestive system. “They protect the inside of your gut and they help regulate bowel movements,” she says.
- Probiotics make short-chain fatty acids. These short-chain fatty acids have some anti-inflammatory and other protective properties.
- They produce neurotransmitters. “A lot of people don’t know that serotonin and dopamine are produced in the gut,” she explains. Schiff further explains that eating prebiotics and probiotics may improve symptoms of depression and anxiety.
Dairy products are also a good source of vitamin D, calcium and protein.
Sour cream is slightly high in fat, however. In small portions, it’s not likely to have a large impact on calorie consumption. One serving of sour cream (one tablespoon) has 24 calories.
There’s one important caveat – the healthiness level of sour cream will not make a chimichanga a healthy food. Sour cream is rarely consumed on its own, and the healthiness of the dish is going to be more dependent on what it’s served with.
Is sour cream bad for high blood pressure?
The first step in nutritional changes for high blood pressure is to limit sodium intake. Sour cream is not a significant source of sodium (about 4 mg per serving, which is less than 1% of the recommended daily intake.) However, it is also recommended to eat foods low in fat as well. Sour cream does contain a few grams of fat – some of it the harmful saturated kind. The good news is that there are low-fat forms of sour cream that you can use as an alternative.
Is sour cream healthier than yogurt?
It depends.
Yogurt is usually lower in fat and probiotics than sour cream. However, flavored yogurt may contain much more sugar. However, the unflavored kind of yogurt may actually be a healthier alternative to sour cream, if you are seeking that creamy, slightly sour flavor.
Whether it’s to cool down a spicy dish or to elevate a neutral flavor, sour cream is an addition you can feel good about.
Is yogurt good for you?It's nutrient-rich and high in protein.
Cottage cheese has many health benefits.Should you eat it every day?
FAQs
Sour cream is slightly high in fat, however. In small portions, it's not likely to have a large impact on calorie consumption. One serving of sour cream (one tablespoon) has 24 calories. There's one important caveat – the healthiness level of sour cream will not make a chimichanga a healthy food.
Is there anything healthy about sour cream? ›
Sour cream has been used widely for its health benefits for many years. While it has numerous health benefits, try not to use sour cream as a primary source of nutrition. The main health benefits of sour cream come from probiotics. Probiotics are healthy live bacteria that live in the human gut.
Is it okay to eat a lot of sour cream? ›
Eating sour cream in moderation is fine as long as you can tolerate dairy and lactose-based foods. If you have issues with lactose, you may want to avoid sour cream. Most sour cream is high in fat and calories, so eating more than a serving suggestion may be bad for heart health.
Which is healthier, cheese or sour cream? ›
One ounce of cheese contains 100 calories and 8.5 grams of fat. 5 grams of saturated fat. One ounce of sour cream contains 120 calories and 10 grams of fat, 7 grams of saturated fat.
What is a healthy alternative to sour cream? ›
Greek yogurt is one of the best swaps for sour cream that you can find. (Just be sure to look for plain Greek yogurt, not the flavored variety.) It has a similar creamy texture and that characteristic tang; plus, it's a healthy ingredient that'll add protein to your dish.
What is the disadvantage of sour cream? ›
Saturated fat is the predominant fat in sour cream. In fact, about half of the calories in regular sour cream come from saturated fat. Excess intake of saturated fat may cause some people to produce more LDL (bad) cholesterol. If these levels become too high, your risk of heart disease may increase over time ( 7 ).
Which is healthier, yogurt or sour cream? ›
Yogurt is usually lower in fat and probiotics than sour cream. However, flavored yogurt may contain much more sugar. However, the unflavored kind of yogurt may actually be a healthier alternative to sour cream, if you are seeking that creamy, slightly sour flavor.
Is sour cream bad for cholesterol? ›
Products like ice cream, sour cream, cream cheese — almost anything made from milk — are high in cholesterol. Several studies have shown that the fat found in dairy can raise your LDL (“bad”) cholesterol level, so avoid eating these products on a regular basis.
What happens if you eat too much sour stuff? ›
Some can't handle even a single Sour Patch Kid. But rest assured, that tart burn can do real damage to your mouth. Sour candy is highly acidic, and excess exposure to acid can absolutely burn you—especially the tender skin on the tongue and cheeks.
Is daisy sour cream healthy? ›
Contains a high level of saturated fat
Saturated fat is not an essential nutrient and with increasing intakes there is a increased risk of coronary heart disease (IOM 2005a; USDA and DHHS 2010). For this reason it has long been known as a "bad" fat that raises the "bad" cholesterol, LDL.
Sour cream isn't the healthiest mayonnaise substitute, but it it's definitely lower in calories, and has a really similar feel to it – it can be used in almost every single dish as a mayo substitute. Whether you're making a chicken salad, a tuna or potato salad, a sandwich, homemade ranch, a wrap, etc.
Is sour cream anti-inflammatory? ›
In one recent meta-analysis, researchers actually found that dairy had a modest anti-inflammatory effect in individuals with metabolic disorders. Much of these effects can be attributed to the fermented dairy products such as kefir, yogurt, or sour cream that can easily be incorporated into a healthy diet.
Is sour cream good for high blood pressure? ›
Avoid foods such as aged cheeses, aged meats, anchovies, avocados, chocolate, pickled herring, sherry, sour cream, wine and yogurt. Avoid all alcohol, caffeine, and tobacco products. tyramine and its precursor tyrosine. Combining MAO inhibitors with tyramine causes the blood pressure to soar.
Is there a healthy sour cream? ›
Sour cream is high in saturated fats, so limiting your intake and focusing on healthy options is best. If you only have 1 or 2 tablespoons of full-fat sour cream as an occasional garnish, it's probably not a big concern, though. Alternatively, you could switch to light, low-fat, or fat-free versions.
Can you freeze sour cream? ›
You absolutely can freeze sour cream. As with any food, freezing will stop the growth of microorganisms indefinitely, keeping it safe until you thaw it for reuse. The caveat is that like other dairy products, sour cream will lose some of its thickness and smooth, creamy texture once it's frozen and thawed.
Is sour cream healthier than mayonnaise? ›
Sour cream isn't the healthiest mayonnaise substitute, but it it's definitely lower in calories, and has a really similar feel to it – it can be used in almost every single dish as a mayo substitute. Whether you're making a chicken salad, a tuna or potato salad, a sandwich, homemade ranch, a wrap, etc.
Is sour cream good or bad cholesterol? ›
Products like ice cream, sour cream, cream cheese — almost anything made from milk — are high in cholesterol. Several studies have shown that the fat found in dairy can raise your LDL (“bad”) cholesterol level, so avoid eating these products on a regular basis.
Does sour cream raise your blood sugar? ›
The glycemic index of sour cream is estimated to be about 56, making this a low to moderate glycemic food. But the serving size is small. The glycemic load of a 2-tablespoon serving is estimated to be between 0 and 1. Glycemic load takes portion size into account when predicting a food's impact on blood sugar.
