Is Sour Cream Keto? The Best Sour Cream to Buy

Carbohydrates, Quality, Nutrition Facts of Sour Cream

Sour cream is naturally low in net carbohydrates. Full-fat sour cream contains about 1-3 grams of net carbs per 2-tablespoon, depending on the brand and ingredients.

But light or low-fat varieties contain added starches, which can boost carbohydrates.

Sour cream is made from just two ingredients:

• Cream: The main ingredient in sour cream is cream, the fatty part of milk.
• Lactic Acid Bacteria: Sour cream is made by adding lactic acid bacteria cultures to the cream, which ferment the lactose into lactic acid to thicken the cream and create a sour taste.

The following table also shows the nutrition facts of 100 grams of different kinds of sour cream, i.e., full-fat, low-fat, and no-fat [1].

So, based on these nutrients, is sour cream Keto friendly?

Learn More: What Is a Lazy Keto Diet? How to Do It? [Free 7-Day Meal Plan]

Is Sour Cream Keto Friendly?

The short answer is yes, full-fat sour cream is Keto-friendly. Generally, on a Keto Diet, you can consume about 20-50 grams of net carbs per day.

With only around 1-2 grams of carbohydrates per serving, sour cream can be consumed on a Ketogenic Diet, especially when consumed in small amounts.

Having said that, you need to avoid low-fat or flavored sour cream because they contain more carbohydrates due to added stabilizers, modified corn starch, tapioca starch, maltodextrin, and added sugar.

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If you are following a Keto Diet to improve your epilepsy, PCOS, or blood sugar, choosing clean, high-fat products becomes even more important.

Fortunately, most brands of full-fat sour cream contain minimal ingredients and are safe to use on a Keto Diet.

Another benefit is that sour cream is rich in saturated fats and can help you stay full longer, making it easier to avoid cravings.

Now that we know the answer to the question, “Is sour cream Keto?”, we need to find out how much we consume to enjoy delicious meals and snacks without crossing our daily carb limits.

Learn More: Keto vs Carnivore: The Difference Between Keto and Carnivore

How Much Sour Cream Can You Have on Keto?

Your calorie goals and daily carbohydrate limits determine the amount of sour cream you can consume on a Keto Diet.

While sour cream contains low levels of carbohydrates, it still has some, so you need to consider its carb content in your daily intake.

One serving of sour cream (about 2 tbsp or 30 grams) contains 1-2 grams of carbohydrates. If you must consume 20-50 grams of net carbs daily on a Keto diet, you can have a small serving of sour cream daily.

Some people even consume 1-4 tablespoons per meal without exceeding daily carbohydrate goals.

However, consider your personal goals because you may need to measure portions more carefully.

To lose weight on Keto, don’t overeat sour cream because it is high in calories. You should also balance your carbohydrate intake with protein and calorie consumption.

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Smart Ways to Add Sour Cream to Keto Meals

• Add sour cream to Keto taco bowls.
• Mix sour cream with scrambled eggs to increase fluffiness.
• Add sour cream to the cauliflower mash.
• Use sour cream as a base for ranch or chipotle dips.
• Top chili, casseroles, or roasted meats.
• Add it to smoothies to increase tang and creaminess.

Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

How to Choose the Best Sour Cream for Keto?

Choose full-fat sour cream with minimal ingredients, and consider the following checklist when buying sour cream:

• Full-fat (18%+ milk fat)
• Buy the one that contains only cream and cultures.
• Carbohydrates should be 0-2g per 2 tbsp.
• No added starches
• Try to find grass-fed or organic products.

If you are sensitive to dairy products, you can buy coconut-based sour cream alternatives, but always check carbohydrate counts because they are very different.

If it is still challenging for you to find a proper sour cream for your Keto meals, you can purchase from the following brands.

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The Best Sour Cream Brand to Buy

There are various brands of sour cream that are healthy enough to fit into a Keto Diet due to their low-carbohydrate and high-fat content. Here are some of the best sour cream brands to buy:

• Sierra Nevada Organic Crème Fraîche
• Simple Truth Organic Sour Cream
• Alouette Creme Fraiche

Let’s review their pros and cons and find out why they are among the best brands of Keto-friendly sour cream.

Learn More: Zero Carb Foods to Have on Keto and Carnivore Diets

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Sierra Nevada Organic Crème Fraîche Features

It is considered Keto-friendly because it is low in net carbs (3.33g of net carbs per 100g serving), is high in fats, and is made with organic and clean ingredients.

It is non-GMO and free of artificial preservatives, flavors, colors, non-Keto sweeteners, highly refined oils, and food additives.

It is best for Keto foodies who want gourmet quality, people who choose organic and clean-label foods, and use it in sauces, soups, and creamy Keto recipes.

Per 2 tbsp (30 g) of this sour cream contains:

• Net Carbs: 1 g
• Fats: 11 g
• Protein: 0.5 g
• Calories: 100 kcal

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Pros

• Clean Ingredients: Sierra Nevada is known for minimal-ingredient dairy. It has no stabilizers, gums, or modified starch, making it pure dairy.
• Organic & Non-GMO: It is good for people who prioritize clean eating or a Primal or Paleo-inspired approach to Keto.
• Rich Texture: Because crème fraîche is naturally thicker and silkier than sour cream, you can easily add it to sauces, soups, and Keto baked goods without curdling.
• High Fat Content: Its high amounts of fat help support ketosis and make you feel full longer.
• Tangy but Smooth: It is less sour than regular sour cream and more buttery.

Cons

• It has 100 kcal per 2 tbsp, which is not a problem for Keto, but you should track it if you are watching your daily intake.
• It is more expensive than other sour cream brands.
• It is not available in all grocery stores, and is mostly found in Whole Foods, specialty markets, or organic stores.
• It has slightly lower protein than some sour cream varieties, though sour cream is not a protein source for those on a Keto Diet.

Learn More: Lowest Carb Nuts: Best Nuts for Keto and The Worst Keto Nuts

Simple Truth Organic Sour Cream Features

It is considered Keto-friendly because it is low in net carbs (3.33g of net carbs per 100g serving), has high levels of fats, and is made with organic and clean ingredients.

It has no artificial preservatives, flavors, colors, non-Keto sweeteners, highly refined oils, or food additives.

This sour cream is good for everyday Keto cooking, those looking for budget-friendly products, and people who want organic dairy without high prices.

Per 2 tbsp (30 g) of this sour cream contains:

• Net Carbs: 1 g
• Fats: 7 g
• Protein: 1 g
• Calories: 70 kcal

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Pros

• Compared to many organic brands, Simple Truth produces high-quality dairy at a more affordable price.
• It is found at Kroger stores and their nationwide family of brands, making it accessible to many.
• It provides lean ingredients without gums, stabilizers, or added sugars.
• It contains 7g of fat per serving, adding richness without crossing calorie limits.
• It has more protein than some crème fraîches, making it good for those on a Low-Carb Diet.

Cons

• It contains lower fat content (7 g) than premium crème fraîche brands, so it is not as rich or creamy.
• Its texture is slightly lighter. Some people prefer this, but others want thicker, gourmet-style sour cream.
• It can be a bit tangier than other brands because it includes fewer thickening agents.

Learn More: Cooking Fish Sticks in Air Fryer for Keto & Carnivore Meals

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Alouette Creme Fraiche Features

Strict keto or therapeutic keto

Gourmet cooking and high-fat recipes

People who prioritize the creamiest possible texture

Per 2 tbsp (28 g) of this sour cream contains:

• Net Carbs: 0.5 g
• Fats: 12 g
• Protein: 0.5 g
• Calories: 110 kcal

It is Keto-friendly because it has low levels of net carbs (1.79g of net carbs per 100g serving), is high in fat, and contains no harmful ingredients like non-Keto sweeteners, highly refined oils, or additives.

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Pros

• It is the lowest carb option on the list with 0.5g net carbs per serving, making it suitable for Keto, Carnivore Diet, Ketovore Diet, or carb-sensitive individuals.
• It has the highest fat content at 12g per serving, helping induce ketosis and make you feel full.
• Alouette is known for its premium, chef-grade texture.
• It is good for spreading, stirring into hot dishes, and making dips.
• It has a clean and simple ingredient list with no added gums or stabilizers.

Cons

• It is the most calorie-dense of the three, with 110 kcal per 2 tbsp.
• It is expensive.
• It is harder to find than Simple Truth and is usually sold in upscale grocery stores or specialty markets.
• Its buttery, mild profile may be too subtle for people who prefer a sharper sour cream tang.

Learn More: Is Yogurt Keto-Friendly? What Is The Best Keto Yogurt?

Keto Sour Cream Recipes

Let’s learn how to make six mouth-watering Keto sour creams, with easy and quick recipes.

Keto Sour Cream Coffee Cake

To make 12 servings of this Keto sour cream coffee cake for breakfast, you need one hour and an 8-inch round cake pan. Here are the ingredients and instructions.

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Ingredients:

• ½ cup sour cream
• 2 large eggs
• 2 cups almond flour + ½ cup
• ⅓ cup sugar-free chocolate chips
• ¼ cup unflavored whey protein powder or egg white protein powder
• 2 tbsp melted butter
• 2 tsp baking powder
• 1 tsp ground cinnamon
• 1 tsp vanilla extract
• ⅔ cup sweetener + ¼ cup
• ½ tsp salt
• 1 to 2 tbsp water

Instructions:

1. Preheat the oven to 350ºF (175ºC) and grease the cake pan.
2. Line the pan with parchment paper and grease the paper.
3. Whisk the sour cream, eggs, vanilla, and sweetener in a bowl to mix well.
4. Add the almond flour, protein powder, baking powder, cinnamon, and salt.
5. Add water if the mixture is too thick (1 tbsp at a time).
6. Add the chocolate chips and mix well.
7. Pour the batter into the baking pan and spread it to the edges.

To make the crumb topping:

1. Mix the almond flour, sweetener, and butter until coarse crumbs.
2. Sprinkle on top of the cake.
3. Bake for 40 to 50 minutes, until golden brown on the edges.
4. Remove from the oven and let cool.
5. Sprinkle with powdered sweetener, if desired, and enjoy!

Nutrients per Serving:

The table below shows the nutrients found in each serving of this yummy Keto sour cream.

Learn More: 3 Best Keto Salad Dressing Recipes + The Best Brands & Tips

Keto Sour Cream Bread

To make 12 servings of Keto sour cream bread, you need 45 minutes and the following ingredients and instructions.

Ingredients:

• 1/2 cup + 2 tbsp full-fat sour cream
• 3 eggs
• 1 1/2 cups almond flour
• 1 tablespoon sweetener
• 1/4 cup of unsalted butter
• 1 1/4 tsp of baking powder
• 1/4 teaspoon of sea salt

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Instructions:

1. Preheat the oven to 350ºF (175ºC).
2. Sift the almond flour.
3. Mix the almond flour, baking powder, sweetener, and salt in a bowl and set aside.
4. Grease an 8-inch loaf pan with butter and line it with parchment paper.
5. Use a mix and blend the butter and sour cream until fluffy.
6. Add the eggs one at a time and mix well, but avoid overmixing.
7. Add the dry ingredients to the wet ingredients gradually and mix them all using a mixer at a low setting.
8. Pour the batter into the pan.
9. Bake for 30-40 minutes in the center rack. Insert a toothpick into the bread. If it comes out clean, the bread is ready.
10. Remove from the oven and let it cool for 30 minutes.
11. Store in the fridge for up to 5 days or freeze for up to 3 weeks.

Nutrients per Serving:

You can check the nutrients in each serving of this keto-friendly sour cream in the following table:

Learn More: The Healthiest Mayo for Carnivore and Keto Diets

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Keto Sour Cream Dip

To make this Keto sour cream dip, which provides 4 servings in about 25 minutes, you need to prepare the ingredients and follow the instructions given below.

Ingredients:

• 1 cup sour cream
• 1 tbsp butter
• 1 cup onion
• 1 stalk green onion
• 4 tbsp mayo
• 2 tbsp olive oil
• 2 tsp minced garlic
• ½ tsp salt

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Instructions:

1. Add oil to a non-stick skillet over medium heat.
2. Cook chopped onions in the hot skillet for 2 to 3 minutes.
3. Add butter and salt and sauté for 15 minutes over lowered heat until onions begin to caramelize.
4. Add garlic, stir frequently, and cook for a few minutes.
5. Remove the onions and place them in the freezer for 5 minutes to cool.
6. Mix the sour cream, mayonnaise, green onions, and cooled onions well, and enjoy!

Nutrients per Serving:

Here are the nutrients you can gain from consuming each serving of this Keto-friendly sour cream.

Learn More: High Protein Lasagna Recipe with Cottage Cheese for Keto

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Keto Cauliflower Mash with Sour Cream

Cauliflower mash is a classic Keto dish, and adding sour cream makes it rich and silky. You can serve it with steak, roasted chicken, or salmon. Here are the ingredients and instructions to make 4 servings in about 20 minutes.

Ingredients:

• 1 medium cauliflower head
• 2-3 tbsp sour cream
• 2 tbsp butter
• 1 clove minced garlic
• 1 tsp salt and pepper

Instructions:

1. Cut the cauliflower into florets and steam or boil for 10-12 minutes until very soft.
2. Drain well to remove excess moisture.
3. Add the cooked cauliflower to a food processor or mixing bowl.
4. Add sour cream, butter, garlic, salt, and pepper.
5. Blend or mash until smooth and creamy.
6. Taste and adjust seasoning. Add more sour cream if needed.
7. Serve warm and enjoy!

Nutrients per Serving:

The table below shows the nutrients per serving of this Keto-friendly sour cream dish.

Learn More: 5 Best Keto Fat Bombs with Recipes: Why and When to Use Them

Keto Taco Bowl with Sour Cream

This delicious bowl contains seasoned beef, avocado, lettuce, cheese, salsa, and sour cream. Let’s make 4 servings in less than 30 minutes.

Ingredients:

• 1 lb ground beef
• Taco seasoning (no sugar)
• 1-2 cups chopped lettuce
• 1 cup (4 oz.) shredded cheese
• 1 cup diced (150 g) tomatoes
• 2 medium avocados (300-360 g whole) sliced avocado
• ½ cup (120 g) sour cream

Instructions:

1. Brown the ground beef in a skillet over medium heat.
2. Add sugar-free taco seasoning and a splash of water. Simmer until thickened.
3. Prepare the bowl base by adding chopped lettuce to each serving dish.
4. Add a scoop of seasoned beef on top.
5. Add shredded cheese, diced tomatoes, and sliced avocado.
6. Finish with a generous spoonful of sour cream.
7. Serve immediately and enjoy!

Nutrients per Serving:

Here are the nutrients per bowl of this yummy Keto meal:

Learn More: What Is a Ketovore Diet? Meal Plan, Food List

Keto Sour Cream Pancakes

These fluffy pancakes use almond flour and sour cream and make a nutritious breakfast. Let’s make 2 servings in about 10-12 minutes.

Ingredients:

• 2 eggs
• ¼ cup sour cream
• ¼ cup almond flour
• ½ tsp vanilla
• ½ tsp baking powder

Instructions:

1. Whisk the eggs, sour cream, vanilla, and almond flour together in a bowl.
2. Add baking powder and stir until a smooth batter forms.
3. Heat a non-stick skillet over medium-low heat.
4. Lightly grease the pan with butter or oil.
5. Pour small amounts of batter into the skillet.
6. Cook for 2-3 minutes per side until golden and set.
7. Serve warm with butter, sugar-free syrup, or berries.

Nutrients per Serving:

The table below shows the nutrients you can get from each serving of this dish:

Learn More: Is Peanut Butter Keto? Top 4 Brands and 6 Alternatives

Some of the individuals on a Keto Diet consume Greek yogurt instead of sour cream. Let’s check them and see which one is a better choice for a healthy and nutritious Keto Diet.

Sour Cream vs. Greek Yogurt: Which Is Better for Keto?

Many people, especially those on a Keto Diet, compare sour cream with Greek yogurt when planning snacks, dips, or toppings. Both foods are suitable for a low-carb lifestyle, but they have different fat, carbohydrate, and protein content.

Greek yogurt has more protein but is also slightly higher in carbohydrates. It is lower in calories, which is an advantage for some and a disadvantage for others.

However, sour cream is richer, more satisfying, and generally lower in carbohydrates, making it a more Keto-friendly choice.

To easily compare their nutrients, you can check the table below, which shows nutrients per 100 grams of full-fat sour cream and plain, full-fat Greek yogurt.

Learn More: Are Chia Seeds Keto? Benefits, Risks, & Chia Pudding Recipe

So, according to the table above, you can choose sour cream when you want to make low-carb, high-fat, and creamy dips or toppings, and choose Greek yogurt when you want higher protein and slightly more tang.

Learn More: What Is Ketovore Diet? Meal Plan, Food List

Drawbacks and When to Avoid Sour Cream on Keto

While we have found that the answer to the question, “Is sour cream Keto?”, is yes, there are some situations where it may not be the best choice.

First, it is high in calories, so if you are on a Keto Diet for weight loss, you must do careful portion control because it is easy to overconsume high-calorie foods even if they are low in carbohydrates.

Second, dairy can cause inflammation or be difficult to digest for some people. If you experience bloating, skin reactions, or headaches after eating dairy, test sour cream in small amounts or choose non-dairy alternatives.

Finally, flavored sour creams, like chipotle or onion, contain added sugars or starches, which can spike carbohydrates quickly, so stick to plain full-fat sour cream and add your own spices.

Summary

So, the answer to the question, “Is sour cream Keto?”, is positive, but always check the labels to ensure the product you are buying is low-carb and has no additives to impact your ketosis.

Sour cream is one of the simplest, tastiest, and most Keto-friendly dairy products you can include in your meal plan.

By choosing full-fat versions with clean ingredients and using the recipe ideas above, you can enjoy sour cream regularly without compromising your Keto Diet goals.

Learn More: Is Lamb Healthier than Beef for Keto and Carnivore Diets?

FAQs

Now that we have answered the question, “Is sour cream Keto?”, let’s find answers to the most frequently asked questions about sour cream in a Keto Diet.

Is Sour Cream Keto?

Yes, full-fat sour cream is naturally low in carbs and high in fat, making it a Keto-friendly food. Ensure it contains only cream and cultures with no added starches or sugars.

How Much Sour Cream Can You Have on Keto?

You can consume 1-4 tablespoons of sour cream per meal. Just choose full-fat varieties and avoid low-fat or flavored sour creams.

How Many Carbs Are in Sour Cream?

Full-fat sour cream contains about 1-2g of net carbs per 2 tablespoons. Low-fat versions contain 3-5g for the same amount.

Is Greek Yogurt Better Than Sour Cream for Keto?

Not usually. Greek yogurt has more protein but more carbs. Sour cream is higher in fat and lower in carbs, which more suitable for Keto and Carnivore.

Can I Eat Sour Cream Every Day on Keto?

Yes, but don’t overconsume it because it can exceed your daily calorie limit.

Is Daisy Sour Cream Keto-Friendly?

Daisy is a popular brand that produces sour cream. It can be considered Keto-friendly as it contains simple ingredients (usually only cultured cream), low carbohydrates, and high fats.

Is Chipotle Sour Cream Keto-Friendly?

Yes, Chipotle sour cream is generally Keto-friendly if consumed in moderation, as it contains only 2 grams of net carbs in a 2-oz serving.

Is Sour Cream Full of Sugar?

Pure, unflavored sour cream does not contain sugar, but it's wise to check the ingredient list on the packaging label.

Is Sour Cream Considered a Carb?

Sour cream, especially pure, unflavored, and unsweetened, does not contain high amounts of carbohydrates. However, like all dairy products, sour cream contains a small amount of lactose (milk sugar).

What Is Full-Fat Sour Cream?

Full-fat sour cream has not been altered to reduce fat content. It is made from cream with a high fat content, around 35% or more.