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Is Sour Cream Keto? The Best Sour Cream to Buy

Is sour cream Keto? Can you have sour cream on a Keto diet? These are the questions I asked myself when trying a Ketogenic diet. If you like sour cream and have the same questions, read through this article to find out if you can have some on a Keto diet.

Is Sour Cream Keto? The Best Sour Cream to Buy
Highlights

What Is Sour Cream?

First things first! Let’s find out what sour cream is made of. Cream in the sour cream suggests that it is a dairy product made from milk. It is made by fermenting regular cream with lactic acid bacteria.

Fermentation increases the thickness of the cream and adds a sour flavor to it, making it an ideal option for different cuisines, which boosts the richness and creaminess of the dishes.

The bacteria most commonly used for fermentation are Lactococcus Lactis and Lactococcus Cremoris, which convert lactose (natural sugar) into lactic acid, which thickens the cream and adds a tangy flavor.

You can use sour cream as a topping for baked potatoes, tacos, and soups or desserts and sauces for increased richness and flavor.

Now that we know what sour cream is and how it gets the sour taste, it’s time to see if it is allowed on a Keto diet.

Learn more: Is Cream Cheese Keto? The Best Keto Cream Cheese

Is Sour Cream Keto-Friendly?

To find out if sour cream is keto-friendly, we first need to learn about the basics and rules of a Keto diet.

The Ketogenic (Keto) diet is a high-fat, low-carb diet that aims to induce ketosis, where the body burns fat instead of carbohydrates to produce energy.

When your carbohydrate consumption is minimized, your body finds no glucose (sugar) to use for energy, so it starts breaking down fat into molecules called ketones in a process called ketosis. Burning fat to produce energy means fat melt and weight loss.

A Keto diet includes the following foods.

Healthy Fats

  • Avocados
  • Olive oil
  • Coconut oil
  • Butter
  • Ghee, and
  • Fatty Cuts of Meat

Proteins

  • Meat (beef, pork, lamb)
  • Poultry (chicken, turkey)
  • Fish
  • Eggs, and
  • Full-Fat Dairy Products

Low-Carb (Non-Starchy) Vegetables

Minimized amounts of

  • Leafy Greens (spinach, kale, lettuce)
  • Broccoli
  • Cauliflower
  • Zucchini, and
  • Bell Peppers

Nuts and Seeds

Moderate amounts of

  • Almonds
  • Walnuts
  • Chia Seeds
  • Flaxseeds

Full-Fat Dairy Products

  • Cheese
  • Cream, and
  • Unsweetened Yogurt

Learn More: Can You Eat Cheese on a Keto Diet? How Much?

Berries

Small amounts of

  • Strawberries
  • Blueberries, and
  • Raspberries

Sweeteners

Non-nutritive sweeteners like stevia and erythritol

Beverages

  • Water,
  • Unsweetened tea, and
  • Coffee

However, remember that the following foods are not allowed on a Ketogenic diet.

  • Carbohydrates: Grains and grain products (wheat, rice, corn, bread, pasta), legumes (beans, lentils), sugary foods and drinks, and starchy vegetables (potatoes, sweet potatoes)
  • Sugary Foods: Candy, cakes, cookies, and sugary beverages
  • Processed Foods
  • Fruits
  • Alcoholic Drinks

So, based on these points, we can conclude that sour cream is generally considered keto-friendly because of low levels of carbohydrates and high levels of fats.

However, the nutrition composition written on the label is essential to check, as it shouldn’t have additives like added sugars or thickeners.

Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

Is Daisy Sour Cream Keto-Friendly?

Daisy is a popular brand that produces sour cream. It can be considered Keto-friendly as it contains simple ingredients (usually only cultured cream), low carbohydrates, and high fats, which align with the ketogenic diet rules.

Is Chipotle Sour Cream Keto-Friendly?

Yes, Chipotle sour cream is generally keto-friendly if consumed in moderation, as it contains only 2 grams of net carbs in a 2 oz. serving.

Is Sour Cream Full of Sugar?

Pure, unflavored sour cream does not naturally contain sugar, but it's best to confirm by checking the ingredient list on the packaging label.

Is Sour Cream Considered a Carb?

Sour cream, especially pure, unflavored, and unsweetened, does not contain significant amounts of carbohydrates. However, like all dairy products, sour cream contains a small amount of lactose (natural sugar found in milk).

What Is Full-Fat Sour Cream?

As its name suggests, full-fat sour cream is a sour cream that has not been altered to reduce fat content. It is made from cream with a high fat content, around 35% or more.

Learn More: What Is a Lazy Keto Diet? How to Do It? [Free 7-Day Meal Plan]

Ingredients

Sour cream is made from just two ingredients:

  • Cream: The main ingredient in sour cream is cream, the fatty part of milk.
  • Lactic Acid Bacteria: Sour cream is made by adding lactic acid bacteria cultures to the cream, which ferment the lactose into lactic acid to thicken the cream and create a sour taste.

The following table also shows the nutrition facts of 100 grams of different kinds of sour cream, i.e., full fat, low-fat, and no fat (source).

Nutritional Information Regular (Full Fat) Sour Cream Low Fat Sour Cream Nonfat Sour Cream
Calories 198 181 74
Fat 19 grams 14 grams 0 grams
Protein 2 grams 7 grams 3 grams
Carbs 5 grams 7 grams 16 grams

Is It OK on Keto?

Yes, full-fat sour cream is allowed on a Keto diet.

Learn More: The 10 Best Keto Thickeners for Soups and Stews

How Much Sour Cream Can You Have on Keto?

Your calorie goals and daily carbohydrate allowance determine the amount of sour cream you can consume on a Keto diet. Sour cream contains low levels of carbohydrates, but it still contains some, so you need to factor its carb content into your daily intake.

One serving of sour cream (about 2 tbsp or 30 grams) contains 1-2 grams of carbohydrates. If you must consume 20-50 grams of net carbs daily on a Keto diet, you can have a small serving of sour cream daily.

However, you also need to consider protein and calorie consumption and control portions.

The Best Sour Cream to Buy

There are various brands of sour cream that are healthy enough to fit into a Keto diet due to their low-carbohydrate and high-fat content. Here, I will introduce some of the best sour cream brands to buy.

  • Sierra Nevada Organic Crème Fraîche
  • Simple Truth Organic Sour Cream
  • Alouette Creme Fraiche

Let’s review their pros and cons and find out why they are among the best brands of sour cream to buy.

Is Sour Cream Keto?

Sierra Nevada Organic Crème Fraîche Features

Per 2 tbsp (30 g) of this sour cream contains:

  • Net Carbs: 1g
  • Fats: 11g
  • Protein: 0.5g
  • Calories: 100

and is considered Keto-friendly as it is

  • Low in Net Carbs: 3.33g of net carbs per 100g serving;
  • High in Fats;
  • Made with Organic and Clean Ingredients: It is non-GMO and free of artificial preservatives, flavors, colors, non-keto sweeteners, highly refined oils, and food additives.
Sour Cream Keto

Simple Truth Organic Sour Cream Features

Per 2 tbsp (30 g) of this sour cream contains:

  • Net Carbs: 1g
  • Fats: 7g
  • Protein: 1g
  • Calories: 70

and is considered Keto-friendly as it is

  • Low in Net Carbs: 3.33g of net carbs per 100g serving;
  • High in Fats;
  • Made with Organic and Clean Ingredients: It has no artificial preservatives, flavors, colors, non-keto sweeteners, highly refined oils, and food additives.
Is Sour Cream Keto Friendly?

Alouette Creme Fraiche Features

Per 2 tbsp (28 g) of this sour cream contains:

  • Net Carbs: 0.5g
  • Fats: 12gProtein: 0.5g
  • Calories: 110

and is considered Keto-friendly as it is

  • Low in Net Carbs: 1.79g of net carbs per 100g serving;
  • High in Fats;
  • Made with Clean Ingredients: It contains no harmful ingredients like non-keto sweeteners, highly refined oils, and additives.

Learn More: Is Yogurt Keto-Friendly? What Is The Best Keto Yogurt?

Keto Sour Cream Recipes

Let me introduce you to three mouth-watering Keto sour cream recipes. You’ll love them!

Keto Sour Cream Coffee Cake

To make this Keto sour cream coffee cake for breakfast, you need to have a cake pan around the 8-inch round to make a cake for 12 servings in 65 minutes tops. Here are the ingredients and instructions.

Ingredients

  • ½ cup sour cream
  • 2 large eggs
  • 2 cups almond flour + ½ cup
  • ⅓ cup sugar-free chocolate chips
  • ¼ cup unflavored whey protein powder or egg white protein powder
  • 2 tbsp melted butter
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract
  • ⅔ cup sweetener + ¼ cup
  • ½ tsp salt
  • 1 to 2 tbsp water

Instructions

  1. Preheat the oven to 350ºF and grease the cake pan.
  2. Line the pan with parchment paper and grease the paper.
  3. Whisk the sour cream, eggs, vanilla, and sweetener in a bowl to mix well.
  4. Add the almond flour, protein powder, baking powder, cinnamon, and salt.
  5. Add water if the mixture is too thick (1 tbsp at a time).
  6. Add the chocolate chips and mix well.
  7. Pour the batter into the baking pan and spread to the edges.

To make the crumb topping:

  1. Mix the almond flour, sweetener, and butter until coarse crumbs.
  2. Sprinkle on top of the cake.
  3. Bake for 40 to 50 minutes, until golden brown on the edges.
  4. Remove from the oven and let cool.
  5. Sprinkle with powdered sweetener, if desired, and enjoy!

Keto Sour Cream Bread

To make 12 servings of Keto sour cream bread, you need 45 minutes and the following ingredients and instructions.

Ingredients

  • 1/2 cup + 2 tbsp full-fat sour cream
  • 3 eggs
  • 1 1/2 cups almond flour
  • 1 tablespoon sweetener
  • 1/4 cup of unsalted butter
  • 1 1/4 tsp of baking powder
  • 1/4 teaspoon of sea salt

Instructions

  1. Preheat the oven to 350 degrees.
  2. Sift the almond flour.
  3. Mix the almond flour, baking powder, sweetener, and salt in a bowl and set aside.
  4. Grease an 8-inch loaf pan with butter and line with parchment paper.
  5. Use a mix and blend the butter and sour cream until fluffy.
  6. Add the eggs one at a time and mix well, but avoid overmixing.
  7. Add the dry ingredients to the wet ingredients gradually and mix them all using a mixer at a low setting.
  8. Pour the batter into the pan.
  9. Bake for 30-40 minutes in the center rack. Insert a toothpick into the bread. If it comes out clean, the bread is ready.
  10. Remove from the oven and let it cool for 30 minutes.
  11. Store in the fridge for up to 5 days or freeze for up to 3 weeks.

Learn More: What Is Ketovore Diet? Meal Plan, Food List

Keto Sour Cream Dip

To make this Keto sour cream dip, which contains 315kcal and provides four servings, you need to prepare the ingredients and follow the instructions given below.

Ingredients

  • 1 cup sour cream
  • 1 tbsp butter
  • 1 cup onion
  • 1 stalk green onion
  • 4 tbsp mayo
  • 2 tbsp olive oil
  • 2 tsp minced garlic
  • ½ tsp salt

Instructions 

  1. Add oil to a non-stick skillet over medium heat.
  2. Cook chopped onions in the hot skillet for 2 to 3 minutes.
  3. Add butter and salt and sauté for 15 minutes over lowered heat until onions begin to caramelize.
  4. Add garlic, stir frequently, and cook for a few minutes.
  5. Remove the onions and place them in the freezer for 5 minutes to cool.
  6. Mix the sour cream, mayonnaise, green onions, and cooled onions well, and enjoy!

Learn More: Can You Eat Onions on a Carnivore Diet? [Expert Guide]

Summary

Sour cream is a Keto-friendly ingredient, which can be a part of many delicious Keto dishes—the important point when including sour cream in your Keto diet is its caloric and carbohydrate content.

Although we need to consume healthy fats in a Ketogenic diet, we still need to do careful portion controls to avoid consuming too many calories to be able to reach our health and fitness goals, especially weight loss.

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