Greek Yogurt vs Sour cream, light

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Greek Yogurt

Best for muscle gain

Greek Yogurt

Best for low-carb

Greek Yogurt

Macro Comparison

Greek Yogurt: 100g (100g) | Sour cream, light: 100g (100g)

CaloriesLower is better for weight loss

Greek Yogurt

136

Sour cream, light

ProteinHigher supports muscle growth

9.95g

Greek Yogurt

3.5g

Sour cream, light

CarbsLower for low-carb diets

3.94g

Greek Yogurt

7.1g

Sour cream, light

FatLower for calorie control

1.92g

Greek Yogurt

10.6g

Sour cream, light

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

55%

Greek Yogurt

10%

Sour cream, light

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Per 100g Comparison

Nutrient	Greek Yogurt	Sour cream, light
Calories	73	136
Protein	9.9g	3.5g
Carbs	3.9g	7.1g
Fat	1.9g	10.6g
Fiber	0g	0g
Sugar	3.56g	0.22g
Sodium	34mg	83mg
Cholesterol	10mg	35mg
Saturated Fat	1.23g	6.6g
Potassium	141mg	212mg
Vitamin A	90mcg	90mcg
Vitamin C	0.8mg	0.9mg
Calcium	115mg	141mg
Iron	0.04mg	0.07mg

Which Should You Choose?

For weight loss

Choose Greek Yogurt. With 73 calories and 9.95g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Greek Yogurt. Greek Yogurt delivers 9.95g protein per serving — 6.5g more than Sour cream, light.

For low-carb diets

Choose Greek Yogurt with 3.94g carbs per serving.

Full Greek Yogurt nutrition facts →Full Sour cream, light nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Greek Yogurt or Sour cream, light better for weight loss?

For weight loss, Greek Yogurt is the better choice. Greek Yogurt has 73 calories and 9.95g protein per serving, while Sour cream, light has 136 calories and 3.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Greek Yogurt or Sour cream, light?

Greek Yogurt has more protein per serving. Greek Yogurt provides 9.95g and Sour cream, light provides 3.5g of protein.

Can I eat both greek yogurt and sour cream, light together?

Yes! Combining greek yogurt and sour cream, light gives you 209 calories and 13.45g protein. This combination can work well as part of a balanced meal.

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