What is sour cream?

Sour cream has become a regular product in many grocery baskets. It´s the perfect addition to baked potatoes

Before I answer the question “Is sour cream healthy” we first have to take a look at what sour cream actually is.

Sour cream is a dairy product made by fermenting regular cream. Lactic acid bacteria then thickens the cream. It has about 18-20% butterfat. That´s relatively low-fat percentage considering creme fraiche has 40% butterfat.


Sour cream is a healthy substitute for mayonnaise for example. See calories, nutrition facts and the best homemade recipe for this healthy dip. #sourcream #health #nutrition #healthylifestyle #healthyliving #homemade

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Is sour cream healthy?

Sour cream has some nutritional benefits that you can´t deny. It´s a perfect dip when you aim to eat a healthy diet. You can use it as a replacement for mayonnaise or add it to your salad instead of a heavy ranch dressing. It makes your dishes taste so much fresher and more tasteful.

Don´t be fooled by the fat content of sour cream. It actually has a lot of health benefits. Sour cream offers a good amount of protein, calcium, vitamin B2, phosphorus, potassium and vitamin B12. That makes it a perfect fitness food and helps with building muscles and maintaining a healthy weight.



If you are working on your fitness goals and want to build muscles and lose some weight, adding sour cream to your diet is beneficial. The recommendation for an average adult is 50 – 80 gr. daily. However, the amount of protein depends on your body weight and your activity level as well as your fitness goals. If your goal is to build muscle mass, then it is probably good when your daily intake is around 1,5 gr. of protein per kg of your body weight. Sour cream is perfect for bodybuilding.



Calcium is perfect to help strengthen your bones (read more about the health benefits of minerals). It has also positive effects on your nerve excitability. It makes your mind and body sharp.

Calcium has the biggest amount of all minerals in your body and it is mostly tied to phosphorus.


Vitamin B2

B vitamins are especially important for converting food into energy (read more about B vitamins and weight loss). B2 (also known as riboflavin) supports converting protein into muscle cells. Plus, the fatty acid synthesis is dependent on riboflavin.

Your body cannot produce this vital nutrient so it´s even more important to supply your system with it by eating the right food.



Phosphorus is the second most common mineral in your body. It is essential for bone health and solid teeth. Phosphorus regulates acid-base balance and supports energy production.

In processed foods phosphorus is often used as a preservative because of its water-retaining characteristics.


Vitamin B12

Sour cream is healthy because it provides some amount of the highly beneficial vitamin b12.

Vitamin B12 is produced by bacteria in the human and animal gut. That being said, a deficiency is very likely if you suffer from gut problems or cut animal products out of your diet.

As an important coenzyme, it is used by cells and has an important impact on building red blood cells, nerve protection, neurotransmitter synthesis and energy metabolism (especially protein metabolism).


How do you make homemade sour cream?

Now that you heard all the health benefits of sour cream you probably wonder about the best quick sour cream recipe. Don´t worry, I got you covered. This recipe is for 2 servings:

  • 250 gr. low-fat curd
  • 100 gr. creme fraiche
  • fresh, chopped herbs (you can also take frozen herbs)
  • 0,5 onion (fine chopped)
  • 1,5 tbsp vinegar
  • 0,4 tbsp sugar
  • 0,5 tsp salt
  • 0,25 tsp pepper

You can influence the taste by using different types of vinegar. Instead of the regular vinegar, you can use herbal flavored products.


Sour cream calories 

Sour cream is a healthy substitute for some fatty, unhealthy dips like mayonnaise. See sour cream calories compared with creme fraiche, low-fat curd, and mayonnaise.


Sour Cream
Creme Fraiche
Low Fat Curd
Protein gr
Calcium mg
Vitamins B2 mg
Phosphorus mg
Fat gr

As you can see with this chart sour cream is a good choice when you are looking for a healthy dip. If you are looking for a healthier substitute than sour cream try low-fat curd. It is low in fat, perfect protein source and has a decent amount of calcium.

Chop your favorite herbs and add them with a little salt and pepper to the low-fat curd. If you prefer a smoother texture you can add a little bit of water and stir with a whisk until smooth.


Can you freeze sour cream?

In general, you can answer this question with “Yes”. You can freeze leftover sour cream but the freezing process will affect the consistency. If you don´t mind the consistency there is no downside for you. But if you like your sour cream to be smooth you will be disappointed when you defrost the sour cream.

It is likely that the fat is separated from the other ingredients. The consistency will be more like cottage cheese. But on the positive side, flavor and taste will still be the same.

Defrosting tip:

When you defrost sour cream put it in the fridge. Now, wait for a few hours until it is fully thawed.

That´s not a quick solution but the safest. You can´t use the microwave and heat it up. If you decide to put it on the kitchen counter it will defrost unevenly.

When food is thawing uneven there is a chance for bacteria to work their evil in the warmer areas.