We like to reexamine “unhealthy” foods. Sometimes foods get painted as unhealthy for one factor without considering all of the facts about them. We break down their details to know how or if they can be part of a healthy diet, such as sour cream. Obviously, a potato skin loaded up with sour cream or a plate of nachos smothered in it aren’t healthy, but can this creamy condiment be part of a healthy diet despite being high in fat?

First thing’s first, sour cream is high in fat. There is no getting away from it. There are many arguments back and forth about whether or not dairy fats are good for you. Current research suggests that people who drink whole-fat milk tend to keep a lower and more stable body weight than people who drink low-fat milk. Sour cream has all the benefits of other full-fat dairy products and fermented dairy products. But, a serving of dairy is usually considered to be a cup while a serving of sour cream is two tablespoons. So, you aren’t likely to aid bone health with sour cream.

Some fat is needed to help absorb vitamins A, D, E and K. Because you don’t need to have a large amount of sour cream to get that benefit, the perk may be well worth any drawback. Moreover, sour cream can frequently be a stand-in ingredient for something else in a recipe that may have even more fat, such as mayonnaise. And, unlike mayo, it can contain probiotics that help with digestion and gut health.

Sour cream is low in carbs. However, low-fat sour cream has many fillers that can make the carb content jump dramatically and changes its nutritional profile. On average, a two-tablespoon serving has 59 calories, 5.8 grams of fat, 1.3 grams of fat and 0.7 grams of protein. Because you don’t eat it in large amounts, while it is high in calories and fat, sour cream is unlikely to harm your health.

One nice thing about sour cream is that you can make it in your own home. If you like to know exactly what you are eating, and the calories, you can simply make it yourself with cream, milk and lemon juice! The recipe takes a little time but no real effort! You mix the cream and lemon juice in a jar, add the milk, shake it well and leave it on the counter overnight. And there you have it: sour cream!

You can use a little in soup, have it in a cake instead of butter, use it in salad dressing or any place you want to cut out mayo. Sour cream is tasty, creamy and has a lovely texture that can help stews, dips, sauces and more. It also helps your body absorb vitamins while being low in carbs.

Our final verdict is that — if you are eating it in moderation and paying attention to the label — sour cream can be a part of your healthy diet. If you have health concerns, you should speak to your doctor about your dietary need. Our answer is to stay away from the nachos, but enjoy a little sour cream on your meal!