Sour Cream LightvsGreek Yogurt (Nonfat, Plain)
Sour Cream Light has 136 calories and 3.5g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Sour Cream Light vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 60% fewer calories.
Sour Cream Light's natural fat (10.6g/100g) helps your body absorb fat-soluble nutrients like vitamin A and calcium — not all fat is bad, moderate amounts are essential.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
⚠️Things to Watch
Sour Cream Light
High in saturated fat with 6.6g per 100g, which is worth watching if you are managing heart health or cholesterol.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Sour Cream Light | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 136kcal7% | 54kcal3% | +82kcal |
| Protein | 3.5g7% | 9.5g19% | <0.1g |
| Total Fat | 11g14% | 0.24g0% | +10g |
| Saturated Fat | 6.6g33% | 0.14g1% | +6.5g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 35mg12% | 6.0mg2% | +29mg |
| Carbohydrates | 7.1g3% | 3.4g1% | +3.7g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0.22g | — | — |
| ✨Vitamins | |||
| Vitamin A | 90mcg10% | 0mcg0% | +90mcg |
| Vitamin C | 0.90mg1% | 0.30mg0% | +0.60mg |
| Vitamin D | 0.20mcg1% | — | — |
| Vitamin E | 0.30mg2% | — | — |
| Vitamin K | 0.50mcg0% | — | — |
| Vitamin B6 | <0.1mg1% | — | — |
| Vitamin B12 | 0.42mcg18% | — | — |
| Folate | 11mcg3% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | 0.12mg9% | — | — |
| Niacin (B3) | <0.1mg0% | — | — |
| 🔶Minerals | |||
| Sodium | 83mg4% | 37mg2% | +46mg |
| Calcium | 141mg11% | 112mg9% | +29mg |
| Iron | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Potassium | 212mg5% | — | — |
| Phosphorus | 71mg6% | — | — |
| Magnesium | 10mg2% | — | — |
| Zinc | 0.50mg5% | — | — |
| Copper | <0.1mg2% | — | — |
| Selenium | 3.1mcg6% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 136 kcal for Sour Cream Light — that's 152% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Nonfat, Plain) provides more protein with 9.53g versus 3.5g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Nonfat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 10.6g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 6.6g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sour Cream Light: 90mcg vs 0mcg), Vitamin C (Sour Cream Light: 0.9mg vs 0.3mg).
Key Minerals: Notable mineral differences include Iron (Sour Cream Light: 0.07mg vs 0.03mg), Sodium (Sour Cream Light: 83mg vs 37mg), Calcium (Sour Cream Light: 141mg vs 112mg).
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sour Cream Light or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 3.5g for Sour Cream Light.
- Which is lower in calories, Sour Cream Light or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 136 kcal.
- Is Sour Cream Light or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Sour Cream Light has 136 calories and 3.5g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sour Cream Light or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 10.6g.
- Which has more fiber, Sour Cream Light or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.