Is Sour Cream Keto & How to Use It

So is sour cream keto-friendly

Perhaps one of the best things about adhering to a keto diet is that you can enjoy many things that are not allowed when following other diet plans. Sour cream is one of these keto-friendly food items that fall into this category! Sour cream is a dairy product that will add flavor and creamy richness to your food.

Can You Eat Sour Cream on a Keto Diet?

Yes, you can. Sour cream has a high-fat content and low carb count. Does that sound counterproductive?

People have been hard-wired to assume that low-fat or light items are better for them. When on a ketogenic diet, however, the person uses fat as a lever. Essentially, you are training your body to burn fat instead of glucose to fuel activity.

What is in Sour Cream?

Sour cream is made by mixing cream with a lactic acid culture. The cream can also be soured by lemon juice or vinegar. As the bacteria sours, it thickens. The thickening is what gives it the tangy flavor. Sour cream can also contain a stabilizer such as gelatin to aid in thickening.

People often wonder if sour cream and yogurt are essentially the same thing. They are quite close. While sour cream is made from fermenting cream, yogurt is made by fermenting milk.

Does Sour Cream Have Sugar?

The only sugar found in sour cream is lactose, the naturally found sugar found in milk. This is what causes the carbs in sour cream. Enjoy sour cream, knowing there is no added sugar.

How Many Net Carbs and Calories in Sour Cream?

Regular sour cream is the kind you need to incorporate into your keto diet. 3.5 ounces of regular sour cream has just under 200 calories, 19 grams of fat, and a carb content of 5.

It is important for keto dieters to know that you need to eat traditional sour cream as low-fat and nonfat sour cream have considerably more grams of carbs.

3 Best Types of Sour Cream for Keto

Any of these popular brands of sour cream will fit into your keto diet. It really does come down to taste and preference. It is important to know that low-fat or non-fat sour cream may kick you out of ketosis, so choose the full-fat version for your cooking.

  • Daisy Sour Cream: This well-known brand has 60 calories, 5 grams of fat and just 1 net carb in a 2 tablespoon serving.

  • Kemps: Another popular brand is Kemps. A quick peek at the nutritional label shows 60 calories, 5 grams of fat and 2 carbohydrates for a portion size of two tablespoons.

  • Land O’Lakes: The nutritional facts on Land O’Lakes sour cream is identical to that on the Kemps label.

How to Use Sour Cream in the Keto Diet

So how do you enjoy sour cream if you are eating keto?

  • Condiment: Sour cream can be added to tacos and other foods to give them some zip. The creamy texture makes sour cream one of the best keto additions to a lunch on a low-carb wrap!

  • Dips: Many delicious dips have sour cream as an ingredient. What better way to enjoy your Keto Veggies than dipping them into something delicious?

  • Soups: Creamy soups can be made even creamier, giving them a hint of a tangy taste with a touch of sour cream added in.

  • Cooking: There are many excellent uses for sour cream in Keto Recipes. We will give you some examples of ways to incorporate sour cream into your keto cooking.

How to Cook with Sour Cream

Here are two of our favorite recipes that incorporate sour cream. One is a delicious ranch recipe to be enjoyed as a salad dressing, low-carb sandwich accompaniment, or however you love it!

The second recipe is for a tasty dip sure to please your guests. Lastly, if you want to make your own version of Greek yogurt, we have a recipe for homemade yogurt.

1. Keto Ranch Dressing Recipe


  • 1/3 cup mayonnaise

  • 1/3 cup sour cream

  • 1/4 cup heavy cream

  • 1 tablespoon white wine vinegar or lemon

  • 1 tablespoon parsley (minced)

  • 1 tablespoon minced dill

  • 1 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 1/4 teaspoon black pepper

  • 1/2 teaspoon salt


Mix all ingredients well and put them into an airtight container.

2. Low Carb Keto Sour Cream and Onion Dip

  • 1 cup onion diced

  • 2 tbsp olive oil

  • 1/8 tsp salt

  • 1 cup sour cream

  • 2 cloves garlic minced

  • 4 tbsp mayo

  • 1 stalk green onion (diced)


  • In a small saucepan, saute the onion and garlic in butter.

  • Set the browned onion and garlic in the refrigerator to cool completely.

  • While the mixture is cooling, put the sour cream, mayo, salt, and green onion into a bowl and mix thoroughly.

  • Add the browned mixture to the bowl once it has completely cooled, then mix well.

  • Enjoy with your favorite veggies!