scored 25/100
Sour cream is a fermented dairy product made by culturing regular cream with lactic acid bacteria, providing probiotics, fat-soluble vitamins, and bioavailable nutrients that support gut health and nutrient absorption.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 25.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Sour cream originates from Eastern European and Russian culinary traditions, where fermentation naturally preserved dairy. The fermentation process creates beneficial lactic acid bacteria (primarily Lactobacillus) and lactic acid, which lower the pH and enhance digestibility compared to unfermented cream. Rich in fat-soluble vitamins A, D, E, and K2—especially when sourced from grass-fed dairy—sour cream provides bioavailable calcium and phosphorus for bone health. The probiotics generated during fermentation support gut microbiome diversity and may enhance intestinal barrier function, critical for healthy aging. Unlike regular cream, the fermentation process partially breaks down lactose, making it more tolerable for those with lactose sensitivity. Full-fat sour cream contains conjugated linoleic acid (CLA) and butyrate-producing precursors that support metabolic health. The live cultures present may promote short-chain fatty acid production in the colon, linked to reduced inflammation and improved glucose regulation. For longevity, moderate consumption of high-quality, full-fat sour cream—particularly from grass-fed sources—can contribute to a healthy microbiome, nutrient absorption, and sustained energy without excessive caloric load.
Fermentation generates Lactobacillus species that colonize the intestinal tract, promoting beneficial microbial diversity and producing short-chain fatty acids that reduce inflammation
High fat content and presence of lipase from fermentation improve bioavailability of vitamins A, D, E, and K2, essential for bone health, immune function, and arterial elasticity
Fermentation process reduces lactose content by 20-30% through bacterial metabolism, making it suitable for lactose-sensitive individuals
Fermentation reduces phytic acid and increases mineral bioavailability; fat-soluble vitamin K2 activates bone-building proteins (osteocalcin)
Conjugated linoleic acid and fermentation byproducts promote healthy body composition and support colon epithelial cell health
Consuming fermented dairy with midday meals enhances fat-soluble vitamin absorption from accompanying foods and supports digestive enzyme activity; avoids potential sleep disruption from rich, high-fat foods
Breaks a fast
Sour cream is best consumed with other foods to maximize nutrient synergy and minimize digestive stress
Per 100 g of the default form. Bars show how much higher or lower sour cream is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sour Cream is classified as a dairy. Sour cream is a fermented dairy product made by culturing regular cream with lactic acid bacteria, providing probiotics, fat-soluble vitamins, and bioavailable nutrients that support gut health and nutrient absorption.
Sour Cream scores 25/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B6, Vitamin A, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 30 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 30 g serving has about 1.4 g of net carbs (1.4 g total minus 0 g fiber).
Best in the midday. Consuming fermented dairy with midday meals enhances fat-soluble vitamin absorption from accompanying foods and supports digestive enzyme activity; avoids potential sleep disruption from rich, high-fat foods
A typical serving is around 30 g (~59 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sour cream alongside several other dairy sources.
Sour Cream falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Sour Cream pairs nicely with: Pair with beets or leafy greens because fat-soluble vitamins in sour cream enhance absorption of fat-soluble antioxidants and minerals from vegetables; Combine with fatty fish (salmon, mackerel) because synergistic vitamin D and omega-3 content optimizes bone health and anti-inflammatory effects; Mix into soups or stews with herbs (dill, parsley) because fat emulsifies herb phytochemicals, increasing their bioavailability; Use as topping for legumes (lentils, chickpeas) because probiotics and fats aid protein digestion and reduce antinutrient burden from legume lectins.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients sour cream contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sour creamcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.