By Elizabeth Burt, R.D., LD; Reviewed by Hope Warshaw, R.D., CDE, BC-ADM
When your recipe calls for: Sour cream
Use this instead: Fat-free plain yogurt
Best for: Sauces and some baked goods
Sour cream is cream treated with lactic acid to give it the trademark tangy flavor. Yogurt has a slightly different tang, but it's a good substitute in most savory sauces and dips. For sweet dips and sauces, you can use a flavored fat-free yogurt, such as vanilla or strawberry. Yogurt will also yield similar results when substituted for sour cream in baked goods.
1 cup sour cream: 370 calories, 38 g fat (22 g sat. fat), 4 g protein
1 cup fat-free plain yogurt: 130 calories, 0 g fat, 13 g protein
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