KETO VERDICTYES
Sour cream is keto-friendly when used in tablespoon-level portions. It provides high fat with ~4.6g net carbs per 100g (≈1.4g per 2 Tbsp/30g), making it easy to fit into macros as a topping, sauce base, or baking add-in.
Is Sour Cream Keto?
Other Dairy
Sour cream is keto-friendly when used in tablespoon-level portions. It provides high fat with ~4.6g net carbs per 100g (≈1.4g per 2 Tbsp/30g), making it easy to fit into macros as a topping, sauce base, or baking add-in.
- Net carbs (100g)4.6g
- Protein (100g)2.8g
- Fat (100g)20g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.6g
Total Carbs
4.6g
Fiber
0g
Protein
2.8g
Fat
20g
Calories
198
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Portion-friendly: ~1.4g net carbs per 2 Tbsp (30g) fits most keto plans
- High fat content boosts satiety and can support ketone production
- Fermentation reduces some lactose vs. fresh milk products
- Creamy texture replaces higher-carb thickeners in sauces/dressings
- Minimal impact on carbs when used as a topping or mix-in
- Available in full-fat versions that align with keto macros
HEALTH BENEFITS
- May contain live cultures if labeled with active probiotics (brand-dependent)
- Provides fat to aid absorption of fat-soluble vitamins (A, D, K)
- Source of calcium supporting bone health
- Contains choline which supports brain and liver function
- Can improve meal satisfaction, helping portion control overall
- Lower lactose than many fresh dairy products due to fermentation
PREPARATION SUGGESTIONS
BAKED POTATO TOPPING
Top roasted vegetables (cauliflower, broccoli) with sour cream, chives, and bacon bits for a satisfying keto side dish.
CREAMY SALAD DRESSING
Mix with olive oil, vinegar, and herbs like dill and garlic to create a ranch-style dressing with probiotics for salads.
TACO TOPPING
Use as a topping for lettuce-wrapped tacos or cauliflower rice tacos. Cools and balances spicy meats perfectly.
SOUP ENRICHMENT
Stir into hot soups after cooking to add creaminess and tangy flavor. Works well in vegetable and broth-based soups.
CREAMY SAUCE BASE
Mix with mustard, Worcestershire sauce, and garlic to create an excellent steak sauce that's completely keto-friendly.
BAKING INGREDIENT
Use in keto baking as a substitute for milk or cream. Adds moisture and tang to low-carb baked goods.