Running Warehouse banner

Trail Running Course

Low Fat, High Protein Substitute for Sour Cream

Many people enjoy sour cream on or in a whole host of meals. I enjoy it periodically. My wife makes some great chicken enchiladas that includes this calorically dense product. Yummy!

The issue with sour cream it is mostly fat. So the calories add up quickly. If an athlete or anyone for that matter is trying to maintain or lose weight, the sour cream calories will quickly take the place of other healthy food items you could have consumed throughout the day. Or, you could start adding on weight. For most people and athletes, this is not a desire.

My mother (thanks mom!) recently made me aware of a great alternate to sour cream that tastes the same, similar consistency and texture, contains no fat, and is high in protein. This potential replacement is plain Greek Yogurt.

Yogurt? Yes, the plain version without any fruit.


My first experience with Greek Yogurt was on a burrito. If I hadn’t known what it was, I would have easily said sour cream. It was definitely tasty.

Nutritional Breakdown

So how do the two stack up against each other on the fat/calorie and protein side of things?

Horizon Organic Sour Cream:

  • 60 calories per 2 tablespoons (50 calories from fat)
  • 1 gram protein per 2 tablespoons

Stonyfield Farm Organic Plain Greek Yogurt


  • 120 calories per 1 cup (0 calories from fat)
  • 23 grams of protein per 1 cup

It may not be really easy to compare so let’s increase the sour cream serving size to one cup so that we can compare apples to apples.

Horizon Organic Sour Cream (one cup per serving):

  • 480 calories per 1 cup (400 calories from fat)
  • 8 grams protein per 1 cup

Now the difference becomes quite apparent.

  • 120 calories vs. 480 calories per 1 cup
  • 23 grams protein vs. 8 grams protein per 1 cup

Lower calories, more protein, same great taste (if you like this sort of thing), Greek Yogurt seems to be the winner for any runner, athlete, or person concerned about their caloric intake.

I currently have only used Greek Yogurt as a topping so I am not completely sure how it will work in a cooked dish/meal but next time we make our chicken enchiladas we will let you know how it turns out.

Have you tried or used Greek Yogurt as a sour cream substitute for a topping or in a cooked meal? What did you think of it?

Be active – Feel the buzz!

David –

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

Comments are closed.