Sour cream, light vs Greek Yogurt

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

Greek yogurt dominates this matchup: nearly 3x the protein (9.95g vs 3.5g) at roughly half the calories (73 vs 136). Light sour cream still carries 10.6g fat compared to Greek yogurt's 1.92g. Calorie for calorie, Greek yogurt is one of the best swaps you can make for cutting fat and boosting protein intake.

Pro tip

Swap in Greek yogurt anywhere you'd use sour cream — tacos, baked potatoes, dips, dressings. The texture is similar enough that most people won't notice, and you'll save 63 calories while tripling your protein per serving.

Quick Verdict

Best for weight loss

Greek Yogurt

Best for muscle gain

Greek Yogurt

Best for low-carb

Greek Yogurt

Macro Comparison

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

CaloriesLower is better for weight loss

136

Sour cream, light

Greek Yogurt

ProteinHigher supports muscle growth

3.5g

Sour cream, light

9.95g

Greek Yogurt

CarbsLower for low-carb diets

7.1g

Sour cream, light

3.94g

Greek Yogurt

FatLower for calorie control

10.6g

Sour cream, light

1.92g

Greek Yogurt

Protein Efficiency

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

10%

Sour cream, light

55%

Greek Yogurt

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Per 100g Comparison

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

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

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Common Questions

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

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

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

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

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

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

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