Sour cream
Checked by us One serving: 29 g (about 2 tablespoons) · 58 kcal
Little of the nutrients we score, per serving.
Worth knowing: dioxins and dioxin-like PCBs.
Good for
How we counted this
What one serving (29 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
No nutrient we score reaches “some” in one serving. The rest, at “a little” or less, is below.
22 more nutrients at a little or less
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
36.2 µg in one serving: 4% of the 900 µg a day men need, 5% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
29.5 mg in one serving: 3% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.06 µg in one serving: 3% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Learn more
1.08 µg in one serving: 2% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.23 mg in one serving: 1% of the 16 mg a day men need, 2% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
21.6 mg in one serving: 1% of the 1,600 mg a day men need, 2% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.71 g in one serving: 1% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
36.5 mg in one serving: 1% of the 3,400 mg a day men need, 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
5.61 mg in one serving: 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.01 mg in one serving: 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.1 mg in one serving: 1% of the 11 mg a day men need, 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
2.04 mg in one serving: 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.11 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
2.92 mg in one serving: 1% of the 400 mg a day men need, 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.01 mg in one serving: 1% of the 1.2 mg a day men need, 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
1.75 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.44 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.26 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.02 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
An average adult is already at or past the limit from other food.
Learn more
Flagged for sensitive life stages, with no cap for other adults: against EFSA's 2026 tolerable weekly intake (TWI) of 42 pg for 70 kg, about 1,383 g of sour cream a week eaten alone would reach it at the upper bound (mean 0.03036 pg/g). One serving is 2.11% of the weekly limit; a daily serving is 14.8%. The figure is a proxy: 24 CFIA cream samples with 14% to under 22% fat (74.3% non-detects), since the survey has no sour cream category.
1 other measurement of this food, same verdict
An average adult is already at or past the limit from other food.
Learn more
Flagged for sensitive life stages, with no cap for other adults: EFSA's 2026 tolerable weekly intake (TWI) for dioxins and dioxin-like compounds is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg for 70 kg. Eaten alone, about 3,959 g of sour cream a week would reach it at the lower bound (mean 0.01061 pg/g), so that is an upper limit on the grams. One serving is 0.74% of the weekly limit; a daily serving is 5.2%. The figure is a proxy: 24 CFIA cream samples with 14% to under 22% fat (74.3% non-detects), since the survey has no sour cream category.
Checked for preformed vitamin A, cadmium and lead: fine at normal amounts.
Preformed vitamin A (retinol)
Nothing to watchYou’d need about 86 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 35.3 µg
How we got this
2,500 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2024 tolerable upper intake level (UL) for preformed vitamin A is 3,000 µg retinol equivalents a day. A serving carries 35 µg retinol, 1.2% of the UL, and about 2,479 g a day eaten alone would reach it. The figure is a USDA database listing (121 µg per 100 g), not a survey. A pregnancy-specific limit would be stricter, but EFSA 2024 advises against liver, not dairy.
We have no measurement of this in this food, so there is no gram figure.
Learn more
How we got this
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake (TWI) for cadmium is 2.5 µg/kg body weight/week, 175 µg a week for 70 kg. All 3 FDA composites were non-detect at the 1 ppb reporting limit, so no mean can be computed. Even if every composite sat at that limit (0.001 µg/g), 175,000 g a week would be needed to reach it, so the grams figure is at least 175,000 g: a floor, not an estimate.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.01 µg
How we got this
A serving a day adds 0% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 610,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 204 g a week, which stays within the 180,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.047% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Rated without the share a serving adds to an average adult’s intake: the dataset stores no figure to print for this measurement.
Learn more
How we got this
The dataset’s rating: Nothing to watch: rated by margin of exposure
No cap: no safe threshold is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day), so no grams figure is given. All 3 FDA composites were non-detect at the 4 ppb reporting limit; if every one sat at that limit, a serving would carry 0.117 µg, 0.33% of an average adult's 35 µg/day, and the lower bound is 0.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.01 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for lead (EFSA 2010), so no grams figure is given. Health Canada has no sour cream category, so the figure is for cream: a mean of 0.2254 ng/g across 17 composites, 35.3% non-detects. A daily serving carries 0.0066 µg and adds 0.019% to an average adult's lead intake (35 µg/day), far from doubling it.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
1 g of sugar in a 29 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Lactose: 3.4 g per 100 g, so about 1 g in a 29 g serving. · US food database (USDA SR Legacy) · grade B
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 29 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
More nutrients per serving, counted together
The other toppings or condiments and dressings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Parmesan- More calcium (346 mg vs 29.5 mg)
- More protein (10.4 g vs 0.71 g)
- More niacin (2.42 mg vs 0.23 mg)
Chia seeds, ground and chia seeds- More omega-3: ALA (5,206 mg vs 21.6 mg)
- More niacin (4.7 mg vs 0.23 mg)
- More selenium (16.1 µg vs 1.08 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Parmesan
- More calcium (346 mg vs 29.5 mg)
- More protein (10.4 g vs 0.71 g)
- More niacin (2.42 mg vs 0.23 mg)
Sauerkraut6 kcal in 29 g (this food: 58)
Soy sauce15 kcal in 29 g (this food: 58)
Building muscle: more protein and more calories, per 100 g.
- Parmesan35.8 g protein · 392 kcal per 100 g
Cream cheese6.2 g protein · 350 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
Pumpkin seeds29.9 g protein · 515 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Sour cream, cultured (regular, about 18-20% milk fat)
How the serving was set: 30 mL, 2 tbsp (Health Canada TRA item D.14, sour cream: 30 mL; grams from the CNF servingsize web service, food 152, measure 30ml = 0.29164, so 29.164 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.074 g | 0.02 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Calcium | 101 mg | 29.49 mg | 51.01 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| 112.036 mg | 32.71 mg | 56.58 mg | second database · not used | Canadian Nutrient File 2026 #152 | C | |
| Carbohydrate | 4.63 g | 1.35 g | 2.34 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Choline | 19.2 mg | 5.61 mg | 9.7 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Energy | 198 kcal | 57.82 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fat | 19.35 g | 5.65 g | 9.77 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Cholesterol | 59 mg | 17.23 mg | 29.8 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total saturated | 10.14 g | 2.96 g | 5.12 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Folate | 6 µg | 1.75 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Iron | 0.07 mg | 0.02 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Magnesium | 10 mg | 2.92 mg | 5.05 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Niacin (B3, niacin equivalents) | 0.784 mg | 0.23 mg | 0.4 mg | listed used | Canadian Nutrient File 2026 #152 | C |
| Phosphorus | 76 mg | 22.19 mg | 38.38 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Potassium | 125 mg | 36.5 mg | 63.13 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Protein | 2.44 g | 0.71 g | 1.23 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Riboflavin (B2) | 0.168 mg | 0.05 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Selenium | 3.7 µg | 1.08 µg | 1.87 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Sodium | 31 mg | 9.05 mg | 15.66 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Sugars | 3.41 g | 1 g | 1.72 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Thiamin (B1) | 0.02 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin A | 124 µg | 36.21 µg | 62.63 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin B12 | 0.21 µg | 0.06 µg | 0.11 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin B6 | 0.041 mg | 0.01 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin C | 0.9 mg | 0.26 mg | 0.45 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin E | 0.38 mg | 0.11 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin K1 | 1.5 µg | 0.44 µg | 0.76 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Water | 73.07 g | 21.34 g | 36.9 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Zinc | 0.33 mg | 0.1 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 25 µg | 7.3 µg | 12.63 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Copper | 0.018 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Ash | 0.51 g | 0.15 g | 0.26 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Sucrose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Glucose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Energy | 830 kj | 242.36 kj | 419.19 kj | listed used | US food database (USDA SR Legacy) #171257 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin A, IU | 447 iu | 130.52 iu | 225.76 iu | listed used | US food database (USDA SR Legacy) #171257 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin D2 (ergocalciferol) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Cryptoxanthin, beta | 1 µg | 0.29 µg | 0.51 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocopherol, gamma | 0.3 mg | 0.09 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocotrienol, alpha | 0.02 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin K (Menaquinone-4) | 6 µg | 1.75 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Folate, food | 6 µg | 1.75 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Folate, DFE | 6 µg | 1.75 µg | 3.03 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Betaine | 0.6 mg | 0.18 mg | 0.3 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tryptophan | 0.042 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Threonine | 0.142 g | 0.04 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Isoleucine | 0.163 g | 0.05 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Leucine | 0.322 g | 0.09 g | 0.16 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Lysine | 0.275 g | 0.08 g | 0.14 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Methionine | 0.078 g | 0.02 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Cystine | 0.029 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Phenylalanine | 0.157 g | 0.05 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Tyrosine | 0.152 g | 0.04 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Valine | 0.195 g | 0.06 g | 0.1 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Arginine | 0.117 g | 0.03 g | 0.06 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Histidine | 0.092 g | 0.03 g | 0.05 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Alanine | 0.116 g | 0.03 g | 0.06 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Aspartic acid | 0.262 g | 0.08 g | 0.13 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Glutamic acid | 0.673 g | 0.2 g | 0.34 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Glycine | 0.076 g | 0.02 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Proline | 0.31 g | 0.09 g | 0.16 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Serine | 0.191 g | 0.06 g | 0.1 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total trans | 0.796 g | 0.23 g | 0.4 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 4:0 | 0.031 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 6:0 | 0.203 g | 0.06 g | 0.1 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 8:0 | 0.145 g | 0.04 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 10:0 | 0.378 g | 0.11 g | 0.19 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 12:0 | 0.447 g | 0.13 g | 0.23 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 14:0 | 1.626 g | 0.47 g | 0.82 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 16:0 | 5.154 g | 1.5 g | 2.6 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 18:0 | 1.832 g | 0.53 g | 0.93 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 20:0 | 0.027 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 18:1 | 4.129 g | 1.21 g | 2.09 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:2 | 0.648 g | 0.19 g | 0.33 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:3 | 0.074 g | 0.02 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:4 | 0.025 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 22:6 n-3 (DHA) | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 22:0 | 0.011 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 14:1 | 0.134 g | 0.04 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 16:1 | 0.294 g | 0.09 g | 0.15 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 20:1 | 0.029 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:5 n-3 (EPA) | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 22:5 n-3 (DPA) | 0.011 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total monounsaturated | 4.594 g | 1.34 g | 2.32 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total polyunsaturated | 0.8 g | 0.23 g | 0.4 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 15:0 | 0.171 g | 0.05 g | 0.09 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 17:0 | 0.108 g | 0.03 g | 0.05 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| SFA 24:0 | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| TFA 18:1 t | 0.666 g | 0.19 g | 0.34 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| TFA 18:2 t not further defined | 0.13 g | 0.04 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:2 CLAs | 0.081 g | 0.02 g | 0.04 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 24:1 c | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:2 n-6 c,c | 0.008 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 16:1 c | 0.294 g | 0.09 g | 0.15 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 18:1 c | 3.463 g | 1.01 g | 1.75 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:2 n-6 c,c | 0.438 g | 0.13 g | 0.22 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:3 n-6 c,c,c | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 17:1 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:3 | 0.019 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total trans-monoenoic | 0.666 g | 0.19 g | 0.34 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Fatty acids, total trans-polyenoic | 0.13 g | 0.04 g | 0.07 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.068 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:3 n-3 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 20:3 n-6 | 0.018 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| PUFA 22:4 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| MUFA 18:1-11 t (18:1t n-7) | 0.158 g | 0.05 g | 0.08 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Lactose | 3.41 g | 1 g | 1.72 g | listed used | US food database (USDA SR Legacy) #171257 | C |
| Lutein + zeaxanthin | 4 µg | 1.17 µg | 2.02 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Manganese | 0.015 mg | 0 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Niacin (B3, preformed) | 0.093 mg | 0.03 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Pantothenic acid (B5) | 0.472 mg | 0.14 mg | 0.24 mg | listed used | US food database (USDA SR Legacy) #171257 | C |
| Retinol | 121 µg | 35.33 µg | 61.11 µg | listed used | US food database (USDA SR Legacy) #171257 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake (TWI) for cadmium is 2.5 µg/kg body weight/week, 175 µg a week for 70 kg. All 3 FDA composites were non-detect at the 1 ppb reporting limit, so no mean can be computed. Even if every composite sat at that limit (0.001 µg/g), 175,000 g a week would be needed to reach it, so the grams figure is at least 175,000 g: a floor, not an estimate. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.047% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for sensitive life stages, with no cap for other adults: EFSA's 2026 tolerable weekly intake (TWI) for dioxins and dioxin-like compounds is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg for 70 kg. Eaten alone, about 3,959 g of sour cream a week would reach it at the lower bound (mean 0.01061 pg/g), so that is an upper limit on the grams. One serving is 0.74% of the weekly limit; a daily serving is 5.2%. The figure is a proxy: 24 CFIA cream samples with 14% to under 22% fat (74.3% non-detects), since the survey has no sour cream category. · CFIA dioxins in dairy (2019–2021) · B
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged for sensitive life stages, with no cap for other adults: against EFSA's 2026 tolerable weekly intake (TWI) of 42 pg for 70 kg, about 1,383 g of sour cream a week eaten alone would reach it at the upper bound (mean 0.03036 pg/g). One serving is 2.11% of the weekly limit; a daily serving is 14.8%. The figure is a proxy: 24 CFIA cream samples with 14% to under 22% fat (74.3% non-detects), since the survey has no sour cream category. · CFIA dioxins in dairy (2019–2021) · B
- Lead · Nothing to watch: rated by margin of exposure · No cap: no safe threshold is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day), so no grams figure is given. All 3 FDA composites were non-detect at the 4 ppb reporting limit; if every one sat at that limit, a serving would carry 0.117 µg, 0.33% of an average adult's 35 µg/day, and the lower bound is 0. · US FDA Total Diet Study (2018–2020) · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for lead (EFSA 2010), so no grams figure is given. Health Canada has no sour cream category, so the figure is for cream: a mean of 0.2254 ng/g across 17 composites, 35.3% non-detects. A daily serving carries 0.0066 µg and adds 0.019% to an average adult's lead intake (35 µg/day), far from doubling it. · Health Canada Total Diet Study, trace elements · B
- Milk allergy · Worth knowing · Milk is a Health Canada priority allergen; Health Canada's page names sour cream among the common sources of milk. · Health Canada, Milk - a priority food allergen · A
- Preformed vitamin A (retinol) · Nothing to watch: under the limit · No cap: EFSA's 2024 tolerable upper intake level (UL) for preformed vitamin A is 3,000 µg retinol equivalents a day. A serving carries 35 µg retinol, 1.2% of the UL, and about 2,479 g a day eaten alone would reach it. The figure is a USDA database listing (121 µg per 100 g), not a survey. A pregnancy-specific limit would be stricter, but EFSA 2024 advises against liver, not dairy. · US food database (USDA SR Legacy) · C
Oxalate, phytate and gut-tolerance measurements
- lactose: 3.41 g/100 g · fresh weight, as sold · database listing (USDA SR Legacy 171257, cultured sour cream); not a measurement in a paper · grade B · US food database (USDA SR Legacy)
Sources
- CFIA, Food Safety Action Plan targeted survey: dioxins and dioxin-like compounds in dairy products 2019-2021 (open data resource 906855be-4166-44df-a5bf-c90a3c45e61b; Cream n=67, Cheese n=120, Milk 39, Kefir 70 samples)
cfia-dioxins-dairy-2019-2021· dataset · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Milk - a priority food allergen
hc-milk-allergen· page · Government of Canada terms (Crown copyright) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.