Sour Cream and Plain Yogurt: Substitutions

I attend weekly parenting/parenting skills classes at a local nonprofit. Sometimes it's a lot like group discussions and other times it's more of a demonstration. Well, this week we had a nutrition class focusing on dairy. The presenter claimed that plain yogurt is akin to sour cream. I had to test this theory out and, as it turns out, tonight was taco night.

Substitute Yogurt for Sour Cream

I was so nervous because I, personally, don't particularly like yogurt. Actually, I just started eating sour cream a few years ago. Well, tacos and similar dishes have a very distinctive taste and I figured it was the best place to risk this substitution. I was absolutely stunned that, plain yogurt does, in fact, taste like sour cream and work as a substitute.

OK, that's great and all, but that doesn't mean that you're going to switch, right? Well, switching to fat free plain yogurt is way better for you. This is how the nutritional facts line up.

Fat Free Sour Cream vs Fat Free Yogurt Nutritional Facts

  • Calories: 120 vs 70
  • Fat & Cholesterol: 0 for both
  • Sodium: 180mg vs 90mg
  • Potassium: 390mg vs 70mg
  • Carbs: 18g vs 11g
  • Protein: 6g vs 7g

Other Good Points

Fat Free Plain Yogurt
  • No saturated fat
  • No cholesterol
  • Very high in calcium
  • High in magnesium
  • Very high in phosphorus
  • Very high in riboflavin
  • High in vitamin A
  • Very high in vitamin B12
Fat Free Sour Cream
  • No saturated fat
  • No cholesterol
  • Very high in calcium
  • High in vitamin A
So, go ahead, give it a try! And thanks to Calorie Count for providing me (and anyone else who wanted to look it up) all this information.


  1. I think it depends on the brand of yogurt. The organic yogurt I bought once tastes way more like sour cream than Yoplait does. But I guess IN something, you probably couldn't tell the difference.

    1. I just bought store brand, and that's what I used for nutrition comparison too.


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