Sour cream: nutritional value, chemical composition and calorie content

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Thick and rich sour cream, commonly used for baked potatoes, salads, casseroles, and sauces, is a high-calorie, high-fat food. Although it does contain some calcium, it is important to consider the nutritional value of sour cream before incorporating it into your diet on a regular basis.

How is it made?

Production of ordinary sour cream starts with cream. They go through a fermentation process when the manufacturer combines them with specialized bacteria.

To put it simply, sour cream is created by a process in which bacteria are added to pasteurized cream and heated to 22 degrees Celsius. The mixture is then left alone until the desired density is reached. This process produces lactic acid, which is the reactant that gives sour cream its sour taste. The fat content of the product depends on the type of cream used in the production. Light sour cream is made from low-fat milk or cream, which reduces itsfat and calories. In addition to fat, light sour cream contains many good and bad nutrients.

Lactic acid microorganisms give sour cream its characteristic taste, and the thickness of the cream contributes to its consistency. Full-fat sour cream should have at least 20 percent fat, while low-fat sour cream should have 25 percent less. In turn, fat-free sour cream should contain less than 0.5 g of fat for every 50 grams.

Calories

The nutritional value of 20% sour cream per tablespoon is 23 calories. Of these, 93 percent is fat, and the rest is a small amount of carbohydrates and protein. The share of saturated fat, which, according to doctors, increases the risk of heart disease by increasing the concentration of cholesterol in the blood, is 60 percent. Other fats in sour cream are monounsaturated and polyunsaturated and are considered he althier. The nutritional value of 15% sour cream, made from reduced fat milk, is 20 calories per tablespoon, of which 81 percent is fat. As in the first case, 60 percent of fat is saturated.

Chemical composition

The nutritional and energy value of sour cream per tablespoon is as follows. This amount of product contains only 0.35 grams of carbohydrates, which makes it a low-carb food. Other ingredients include 0.42 g of sugar and 0.25 g of protein. A tablespoon of sour cream gives you 13 mg of calcium - a small percentage of yourdaily requirement of 1000 mg. The product also contains some iron, with only 10 mg of sodium, 17 mg of potassium and a small amount of B vitamins (thiamin, riboflavin and niacin).

What is the best way to eat it?

Try not to eat too much of this product due to its high saturated fat and high calorie content. When using full-fat sour cream, measure your serving with a measuring spoon to avoid adding more calories to your food than you intended. The nutritional value of low fat sour cream is 11 calories per tablespoon. Try to use it for cooking.

Fat

Light sour cream contains less fat than full fat sour cream, but its content is still moderately high. The nutritional value of 100g (15%) sour cream contains 15 grams of total fat, 7.5 of which are saturated. The latter causes plaque to form in the arteries and increases the risk of heart disease. The recommended daily intake of total fat is 25 to 35 percent of total calories, and saturated calories should be no more than 7 percent. If you consume 2,000 calories a day, that equates to 50 to 70 grams of total fat, including 14 grams of saturated fat.

Proteins and carbohydrates

Proteins and carbohydrates, along with fats, are macronutrients. The body needs these nutrients in large amounts for optimal functioning. Recommended Daily Value of Proteinis 46 grams for women and 56 grams for men. Both genders should aim for a minimum of 130 grams of carbs per day.

Light sour cream contains more carbohydrates than protein. The nutritional value of sour cream in 100g is about 3 grams of protein and 4 grams of carbohydrates. Adding light sour cream to potatoes will greatly increase the carbohydrate content of this side dish and slightly increase the protein content. By the way, one medium-sized young potato contains 37 grams of carbohydrates and 5 grams of protein.

Cholesterol

Meat and animal products, including dairy, contain large amounts of natural cholesterol. Although the body needs this substance to form cells and produce hormones, excess amounts have the same arterial clogging effect as saturated fat. The recommended daily intake of cholesterol is 300 mg for he althy adults and 200 mg for people with coronary heart disease. Light sour cream contains 39 milligrams of this substance per 100 gram serving.

Calcium

Calcium is an electrolyte mineral needed for strong bones and teeth, muscle contraction and relaxation, hormone release and heart rate. Light sour cream has a moderate amount. A 100 gram serving contains 104 milligrams. The daily recommended calcium intake is 1,000 milligrams per day for men aged 19 to 70, 1,000 milligrams per day for women aged 19 to 50, and 1,200 milligrams per day for women over 70.years.

Vitamin A

Vitamin A is a vision-enhancing antioxidant that also strengthens connective tissue and maintains he althy skin. Men over the age of 14 should receive at least 900 micrograms per day, while women in the same age group should consume 700 micrograms. Light sour cream contains 102 micrograms per 100 gram serving. To increase the benefits for the body, consume it with certain foods. So, sweet potatoes have a high concentration of vitamin A. Adding a spoonful of light sour cream to this vegetable will allow you to get a dish with a high content of this compound.

Riboflavin

The nutritional value of sour cream (one hundred grams) includes 12 percent of the recommended daily dose of riboflavin. Your body cannot produce or store this nutrient, so it's important that you get the right amount from your diet. Riboflavin helps convert food into energy.

Phosphorus

Phosphorus is essential for bone he alth and the conversion of macronutrients into useful forms. Since the nutritional content of sour cream includes this mineral, it works in conjunction with B vitamins to ensure the normal functioning of many bodily processes, including kidney, muscle, and nerve function. One serving provides 13% of the Recommended Daily Allowance for Phosphorus.

Vitamin B12

Sour cream fills your body with vitamin B_{12, a nutrient that keeps nerve cells he althyand enhances immune function. Researchers have found that this compound may prevent systemic lupus erythematosus, which is an autoimmune disease that affects the kidneys, skin, and joints.}

What can be said in conclusion?

Dairy products can be included in most people's diets, including sour cream. In moderation, it can be very beneficial as it contains a ton of vitamins and minerals. However, due to its high fat content, it is recommended to control portion size.