Sour Cream LightvsGreek Yogurt (Low Fat, Plain)
Sour Cream Light has 136 calories and 3.5g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Greek Yogurt (Low Fat, Plain) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Sour Cream Light vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 46% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat, less sodium.
Sour Cream Light provides 212mg of potassium per 100g — important for muscle function and hydration.
Greek Yogurt (Low Fat, Plain) edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 136kcal7% | 73kcal4% | +63kcal |
| Protein | 3.5g7% | 9.9g20% | <0.1g |
| Total Fat | 11g14% | 1.9g2% | +8.7g |
| Saturated Fat | 6.6g33% | 1.2g6% | +5.4g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 35mg12% | 10mg3% | +25mg |
| Carbohydrates | 7.1g3% | 3.9g1% | +3.2g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.22g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 90mcg10% | 90mcg10% | — |
| Vitamin C | 0.90mg1% | 0.80mg1% | +<0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | 0.30mg2% | <0.1mg0% | +0.26mg |
| Vitamin K | 0.50mcg0% | 0.20mcg0% | +0.30mcg |
| Vitamin B6 | <0.1mg1% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0.52mcg22% | <0.1mcg |
| Folate | 11mcg3% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.23mg18% | <0.1mg |
| Niacin (B3) | <0.1mg0% | 0.20mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 83mg4% | 34mg1% | +49mg |
| Calcium | 141mg11% | 115mg9% | +26mg |
| Iron | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Potassium | 212mg5% | 141mg3% | +71mg |
| Phosphorus | 71mg6% | 137mg11% | <0.1mg |
| Magnesium | 10mg2% | 11mg3% | <0.1mg |
| Zinc | 0.50mg5% | 0.60mg5% | <0.1mg |
| Copper | <0.1mg2% | <0.1mg2% | <0.1mg |
| Manganese | — | <0.1mg0% | — |
| Selenium | 3.1mcg6% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 136 kcal for Sour Cream Light — that's 86% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.5g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 10.6g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 6.6g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Sour Cream Light: 0.2mcg vs 0mcg), Vitamin E (Sour Cream Light: 0.3mg vs 0.04mg), Vitamin B6 (Greek Yogurt (Low Fat, Plain): 0.055mg vs 0.02mg).
Key Minerals: Notable mineral differences include Selenium (Greek Yogurt (Low Fat, Plain): 12.4mcg vs 3.1mcg), Sodium (Sour Cream Light: 83mg vs 34mg), Phosphorus (Greek Yogurt (Low Fat, Plain): 137mg vs 71mg).
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.5g for Sour Cream Light.
- Which is lower in calories, Sour Cream Light or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 136 kcal.
- Is Sour Cream Light or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Sour Cream Light has 136 calories and 3.5g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sour Cream Light or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 10.6g.