Photo: Eli Verenich

Which is healthier sour cream or cottage cheese?

What's more, cottage cheese is much lower in calories and fat and higher in protein than sour cream. Half a cup (105 g) contains 88 calories, 2.5 g of fat, and 11.5 g of protein. For reference, half a cup (120 g) of sour cream contains 238 calories, 23 g of fat, and just 3 g of protein ( 9 , 11 ).

healthline.com - The 7 Best Substitutes for Sour Cream - Healthline

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This article lists the 7 best substitutes for sour cream, including how to use them. While sour cream is a popular food for many, some people can’t or don’t want to use it due to preferences, intolerances, or allergies. The lactic acid causes the cream to become more acidic, resulting in a tangy, sour taste. It is made by combining cream, which is the high fat layer skimmed off the top of whole milk, with lactic acid bacteria. These bacteria consume the sugar in the cream, also known as lactose, and release lactic acid as a waste product ( 1 ). It is often used as a condiment atop dishes like soups and baked potatoes, but it can also be used as an ingredient in baked goods like cakes, cookies, and biscuits. Sour cream is a high fat ingredient featured in a variety of dishes. For those who choose to avoid sour cream due to health reasons or personal preferences, there are many dairy-based and non-dairy alternatives available.

Fortunately, plenty of dairy and non-dairy alternatives make excellent replacements for it.

Some people can’t or won’t eat this popular condiment for many reasons.

You may need to substitute sour cream for a variety of reasons, including:

1–4: Dairy-based substitutes

There are several good dairy options for replacing sour cream, including Greek yogurt, cottage cheese, crème fraîche, and buttermilk.

1. Greek yogurt

Greek yogurt makes an excellent stand-in for sour cream.

While regular yogurt contains a higher percentage of liquid, or whey, Greek yogurt has been strained to remove a large portion of its whey. The result is a thicker, tangier version of yogurt that is very similar to sour cream. What’s more, Greek yogurt is lower in calories and fat and higher in protein than full-fat sour cream. Full-fat Greek yogurt contains 97 calories, 5 grams (g) of fat, and 9 g of protein per 3.5 ounces (oz.), or 100 g. The same amount of full-fat sour cream contains 198 calories, 19 g of fat, and 6 g of protein ( 9 , 10 ). Greek yogurt can be used as a substitute for sour cream in dips, dressings, and toppings.

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summary Greek yogurt is a strained yogurt that has a thick texture similar to sour cream. However, it is lower in calories and fat and can be used as a replacement for sour cream in many recipes.

2. Cottage cheese

This cheese has a rich history. In fact, the name cottage cheese is thought to have been coined in the 18th century when American settlers used milk leftovers from butter-making to create a soft cheese in their small homes called cottages. Cottage cheese is a cheese curd product. Curds are the solid parts of milk that are leftover from the cheesemaking process, while whey is the liquid portion. It is mild with a soft and creamy texture. Furthermore, it is offered in a variety of fat percentages and curd sizes, ranging from small to large. What’s more, cottage cheese is much lower in calories and fat and higher in protein than sour cream. Half a cup (105 g) contains 88 calories, 2.5 g of fat, and 11.5 g of protein. For reference, half a cup (120 g) of sour cream contains 238 calories, 23 g of fat, and just 3 g of protein ( 9 , 11 ). This cheese makes an excellent substitute for sour cream that is lower in fat and higher in protein. In fact, one cup (210 g) of cottage cheese can be blended with 4 tablespoons (tbsp.), or 60 milliliters (ml), of milk and 2 teaspoons (10 ml) of lemon juice to replace sour cream in any recipe. summary Cottage cheese is a soft, mild cheese that is lower in calories and fat and significantly higher in protein than sour cream. It can be combined with milk and lemon juice to be used in place of sour cream in recipes.

3. Crème fraîche

Crème fraîche literally means fresh cream. This dairy product is very similar to sour cream and made by adding a bacterial culture to heavy cream. While similar to sour cream, crème fraîche has a thicker, cheese-like consistency and its flavor is less tangy.

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Unlike cottage cheese and Greek yogurt, it contains a higher amount of fat and calories than sour cream. Thus, it may not be the best choice for those counting calories. A one-oz. (28-g) serving packs 110 calories and 11 g of fat, which is nearly double the amount in sour cream ( 9 , 12 ). Although crème fraîche is a calorie-dense food, its high fat content makes it an ideal ingredient in sauces and soups, as you can boil it without worrying about separation. Crème fraîche can be used as an easy one-to-one substitute for sour cream, but keep in mind that its milder flavor may come across in the taste of the food. summary Crème fraîche is very similar to sour cream but higher in fat and calories. It can be used as a one-to-one replacement, yet its mild flavor may change the taste of recipes.

4. Buttermilk

Traditionally, the term buttermilk referred to the liquid leftover from the process of making butter from cultured cream (1). This process involved leaving milk out to rest for a period of time. It allowed the cream and milk to separate, leaving the thick cream top used in butter making. During the resting period, naturally occurring lactic acid bacteria fermented the milk sugars, resulting in a tangy liquid called buttermilk. Though it’s still common in India and Pakistan, it’s used less often in the West. Though its tangy taste is similar to that of sour cream, it is a liquid and can only be used as a replacement for sour cream in baked goods or dressings.

healthline.com - The 7 Best Substitutes for Sour Cream - Healthline

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