Lots of people ask is sour cream keto-friendly? This is a great question to have answered if you are looking at this diet. Sour cream is made from full-fat cream and is high in fat but low in carbs, which makes it perfect for ketogenic diets. We also go over the nutritional information so that you can see just how much fat is found in your favorite snack!
Sour Cream Nutrition Facts
Sour cream is made up of fat, carbs, and protein. Sour cream has around 31 calories per teaspoon and from these ingredients, 86% of the calories are made up from fat. For this reason, it’s a great treat as you can add some to your potatoes knowing that there will be fewer carbohydrates coming into your diet!
The total percentage breakdown on sour cream is:
- 86% Fat
- 0% Carbs
- 14% Protein
The nutrition facts for Sour Cream show just how much fat one serving holds at 86%. With 14% or 0 grams being those pesky carbs which may seem high but when looked at in comparison to other dairy products like cheese which usually have higher amounts of both protein and carbohydrates, Sour Cream is an amazing keto-friendly food.
Can You Eat Sour Cream on Keto?
To eat a keto-friendly diet, you need to follow a low-carb diet that is high in fat.
The keto diet helps your body to burn away the stored fats on your body so that you can get back to a healthy weight, and it also puts you into ketosis where your body starts making Ketones for energy rather than using sugars from carbohydrates or glucose.
To stay in ketosis while eating low carb sour cream on keto, you need to make sure it is the full-fat version and not reduced-fat or non-fat because they contain too many carbohydrates which will likely kick you out of ketosis. The word “ketone” describes what happens when our body starts using ketones for energy rather than glucose like it normally does.
Keto diets are becoming increasingly popular since we now know that ketones can be produced without any changes to your weight loss efforts through exercise or medication (by simply cutting back on carbs).
How to Use Sour Cream on Keto
- Sour cream is a keto staple that can be used as an alternative to mayonnaise in sandwiches and wraps. A few ways you could use it are by spreading it on bread, or as a dip for vegetables such as celery sticks or carrot sticks.
- Use sour cream as a binder for ground beef or turkey meatballs. You can prepare ground beef or turkey by mixing it with sour cream, eggs, salt, and pepper. Roll the meat into small balls then bake them until they’re browned on all sides for a few minutes in an oven set to 350°.
- Add sour cream to your favorite soup, such as chicken noodle, tomato, or broccoli cheddar. You can also add sour cream to your favorite stew or chili. Some people might not be too keen on the idea of adding a dollop of fat into their diet, but it’s important to remember that in order for keto to work properly you need quality fats. Sour cream is one way out of many that allow you to get that.
- Mix sour cream with lemon juice and dill for a delicious dip for vegetables like celery sticks or carrot sticks. This is an excellent dip for raw vegetables that you might have in the fridge.
- Try using sour cream instead of butter when you’re making mashed potatoes. It will add some richness to the dish while also providing that creaminess most people crave when it comes to potatoes.
- A keto diet is difficult for many reasons but one of them is being able to find new ways so you can have what you want without compromising your goals in any way. Sour cream provides a solution for those looking for
- Mix it with avocado to make guacamole.
How to Buy The Best Keto-Friendly Sour Cream?
I am a big fan of sour cream, but I also follow the keto diet. When it comes to buying sour cream for my keto-friendly recipes, I always try to buy the best quality that won’t break my carb budget. There are so many different brands and varieties out there that finding one can be quite challenging. That’s why in this blog post, I will give you tips on how to find the perfect one for your needs!
Avoid artificial sweeteners
The first tip is to avoid any artificial sweeteners. These are typically used in store-bought sour cream and you do not want them on your keto diet. This will throw off your carb count for the day, which defeats the purpose of a strict low-carb diet like this one!
Look at the fat content
My second piece of advice would be to look at the fat content before anything else when buying sour cream. The higher percentage there is, the better it tastes (to me). If I had time to make my own creamy concoction from scratch with high-fat ingredients, I wouldn’t bother looking for store-bought sour creams that were already prepped anyway.
Look for high-fat but not margarine produced sour creams
Third, if I could find a high-fat sour cream that was not margarine-based, then I would recommend buying it. If you’re looking for something with just the right amount of fat and enough flavor to satisfy your taste buds as well as those counting macros on the keto diet, this is the type you should go for.
Avoid non-GMO and no preservatives tags
Fourth, if you can find a sour cream that is not made from GMO-sourced ingredients and does not contain any preservatives then I would say go for it. Keep in mind, however, this category of products isn’t always easy to come by so don’t have your hopes up too high when looking around the store.
Grass-Fed Keto Creamer
Grass-fed Keto Creamer is the only keto-approved creamer formulated with grass-fed collagen and grass-fed butter. It’s also 100% natural, non-GMO, gluten-free, dairy-free, soy-free, and has no added sugar.
You can try Grass-Fed Keto Creamer, This one is my favorite.
Keto Bomb Grass-Fed Keto Creamer is a rich creamy coffee creamer that provides clean energy for your morning. Featuring MCT Oil C8 (caprylic acid), Their keto creamers are designed to help you feel full and increase energy.
Manufactured under the highest quality standards, LevelUp Grass-fed Creamer provides the highest quality ingredients in the perfect formulation with zero compromises.
– Only LevelUp Grass-fed Creamer is formulated with Clean MCT Oil – sustainably sourced, highly ketogenic, C8 MCT oil for optimal ketone production, natural energy, satiety, and gut health.
– Their 100% natural flavors are like no other. Sweetened flavors (the “Original” flavor contains stevia) are sweetened without any artificial sweeteners or sugar alcohols. Unsweetened flavors contain erythritol and monk fruit extract only. All of their products are gluten-free and dairy-free!
Keto-friendly foods can be difficult to find, and many of the traditional favorites have too many carbs for a keto diet. But sour cream is an exception! It’s naturally high in fat with only two grams of carbohydrates per tablespoon.
Plus, it tastes great on tacos or as a dip for your favorite vegetables. Sour cream isn’t just delicious; it also provides added flavor without adding any excess calories as cheese does!
Be sure to read the nutrition label before buying so you don’t get more than you bargained for from added sugar or other hidden ingredients that increase carb counts: but when consumed in moderation, sour cream is one keto food worth enjoying!
Paoli, A et al. “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets.” European journal of clinical nutrition vol. 67,8 (2013): 789-96. doi:10.1038/ejcn.2013.116
Rebecca Marie, MA, LMHC, LPC, MAA is a Licensed Mental Health Counselor and is an expert in anxiety, stress, depression, and relationship issues.