Sour cream 20%: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Sour cream 20%: 198 kcal, 2.4 g protein, 19.4 g fat and 4.6 g carbohydrate per 100 g. A typical portion is 1 tablespoon (20 g): about 40 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in saturated fat · 46%
- Good source of vitamin A · 16%
- Good source of vitamin B2 (riboflavin) · 14%
- Good source of phosphorus · 11%
- Good source of calcium · 10%
- Low in carbohydrate
| Nutrition | per 100 g | % daily value | portion (20 g) | % daily value |
|---|---|---|---|---|
| Calories | 198 kcal | 10% | 40 kcal | 2% |
| Protein | 2.44 g | 5% | 0.49 g | 1% |
| Fat | 19.4 g | — | 3.87 g | — |
| Carbohydrate | 4.63 g | — | 0.93 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 3.41 g | 4% | 0.68 g | 1% |
| Saturated fat(limit) | 10.1 g | 46% | 2.03 g | 9% |
| Sodium(limit) | 31 mg | 1% | 6.2 mg | 0% |
| Vitamin A | 124 µg | 16% | 24.8 µg | 3% |
| Vitamin B2 (riboflavin) | 0.17 mg | 14% | 0.03 mg | 3% |
| Phosphorus | 76 mg | 11% | 15.2 mg | 2% |
| Calcium | 101 mg | 10% | 20.2 mg | 2% |
| Vitamin B12 | 0.21 µg | 9% | 0.04 µg | 2% |
| Selenium | 3.7 µg | 7% | 0.74 µg | 1% |
Typical portion: 1 tablespoon, 20 g, about 40 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: sour cream, smetana.
About this food: Sour cream 20%
Sour cream is where small spoons add up. The USDA entry is plain cultured sour cream, with 19.4 g of fat and 198 kcal per 100 g, and Ukrainian smetana at 20% fat lands close to it. Lighter 10% and 15% versions exist, and thick market smetana can go well above 30%, so check the pack.
Log it by the spoon, but be honest about the spoon. A level tablespoon is about 20 g, giving 40 kcal, while a heaped spoon dropped into borshch is easily 30 to 40 g. Weighing a few spoonfuls once on a kitchen scale tells you what your own spoon holds.
In Ukraine it goes into borshch, onto varenyky, syrnyky, potato pancakes and cold soups, and each of these quietly adds a serving or two. It is usually stirred into the bowl at the table, so count it per plate. A garlic and dill sauce made with smetana often replaces mayonnaise, and the same rule applies: weigh the mixture.
Fresh smetana should list cream and starter culture on the label, and thick farm product usually has a short shelf life. Do not boil it: add it off the heat, otherwise it splits into curds. An opened tub kept cold lasts only a few days.
What it is high and low in
No nutrient in 100 g of sour cream 20% reaches 20% of the daily reference, but it is a good source of vitamin A (16%), vitamin B2 (riboflavin) (14%), phosphorus (11%) and calcium (10%).
It is also high in nutrients with a daily limit: saturated fat (46%) (share of the daily limit). It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared sour cream 20% with the five foods in our table that are closest in composition (Feta (brynza), Mozzarella, Whole milk 3.25%, Plain whole-milk yogurt and Milk 2%), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 4th of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Sour cream 20% | 198 | 2.4 | 19.4 | 4.6 | 0 |
| Feta (brynza) | 265 | 14.2 | 21.5 | 3.9 | 0 |
| Mozzarella | 299 | 22.2 | 22.1 | 2.4 | 0 |
| Whole milk 3.25% | 61 | 3.2 | 3.3 | 4.8 | 0 |
| Plain whole-milk yogurt | 61 | 3.5 | 3.3 | 4.7 | 0 |
| Milk 2% | 50 | 3.3 | 2 | 4.8 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food at a different fat level has different numbers; the difference is almost all fat. Sour cream 20%: 198 kcal and 2.4 g protein per 100 g; Reduced-fat sour cream (12%): 135 kcal and 2.9 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171257: "Cream, sour, cultured"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of sour cream 20%?
198 kcal per 100 g, with 2.4 g protein, 19.4 g fat and 4.6 g carbohydrate. A typical portion (1 tablespoon, 20 g) has about 40 kcal.
How much protein is in sour cream 20%?
100 g has 2.4 g of protein, which is 5% of a 50 g daily reference, and a typical portion (20 g) has 0.5 g. Protein supplies 5% of its calories.
Which vitamins and minerals does sour cream 20% contain?
The most per 100 g, as a share of the daily reference: vitamin A 124 µg (16%); vitamin B2 (riboflavin) 0.17 mg (14%); phosphorus 76 mg (11%); calcium 101 mg (10%). Every other tracked vitamin or mineral is under 10% or has no USDA value.