Are you pregnant and looking for an answer to the question, “Can I eat sour cream while pregnant?” If so, then you’ve come to the right place! Knowing what foods are best for your baby is incredibly important during pregnancy, and that’s why we’re here to help. In this blog post, we will provide you with all of the information needed on eating sour cream while pregnant. We’ll cover safety concerns regarding consumption of this dairy product while also offering guidance on how much you can enjoy as part of a healthy pregnancy diet — plus some alternatives if necessary! Read on to learn more!
But first, how do I know all of this? Hi — I’m Hilary — The Pregnancy Nurse 👩⚕️. I have been a nurse since 1997 and I have 20 years of OB nursing experience, I am also the curly head behind Pulling Curls and The Online Prenatal Class for Couples. 🩺 I have talked with thousands of pregnant woman about their cravings during pregnancy and then they say — is it even OK to eat sour cream? So, let me answer that question for you!
Oh, and grab my healthy eating guide while you’re here:
Can you eat sour cream while pregnant?
The simple answer is yes, you can enjoy sour cream while pregnant. However, as with most dairy products, it’s best to choose a pasteurized variety that has been processed at a higher temperature to kill any harmful bacteria.
Be sure to check the label on your sour cream container to make sure that it states “pasteurized”. Additionally, it’s important to check the expiration date and consume your sour cream before it expires.
Some recipes call for Crème fraîche which is SIMILAR to sour cream (but I think a bit more tart and thinner) However, that one is less-likely to be pasteurized (although it looks like most varities are pasteurized that are sold in the US).
So, there’s your main answer — but keep reading to learn a bit more about sour cream, and also some alternatives that might “hit the spot” but fill a few more of your pregnancy nutritional needs.
Are there any risks associated with eating sour cream during pregnancy
When it comes to food safety while pregnant, the biggest risk is listeriosis. This is a type of infection caused by eating certain types of bacteria that can be found in unpasteurized dairy products. Though pasteurization greatly reduces this risk, it’s still important to check labels and expiration dates to make sure your sour cream is safe to eat.
Additionally, it’s important to practice proper food safety habits when preparing the sour cream, such as washing hands before and after handling it. Also, make sure that your sour cream is stored in a fridge that keeps a temperature below 40 degrees.
Of course, one of the biggest risks with pregnancy is forgetting stuff like this — which is why I have a super-fancy pregnancy planner. 🙂
What is sour cream and what are its nutritional benefits?
Sour cream is a dairy product made from fermenting regular milk cream with lactic acid bacteria. It has a thick, creamy texture and tart flavor that is popular in many dishes such as tacos and baked potatoes. While it’s generally considered safe during pregnancy, there are some nutritional benefits associated with consuming this food. Sour cream is packed with calcium, protein and Vitamin A, making it a beneficial source of these nutrients during pregnancy.
How much sour cream can you safely eat during pregnancy?
You may be craving sour cream at every meal — is that OK?
The amount of sour cream you can safely eat while pregnant will depend on your daily caloric needs. Generally speaking, no more than 4 ounces (1/2 cup) of pasteurized sour cream should be consumed per day. This serving size provides approximately 150 calories and 14 grams of fat, making it a great choice for getting essential nutrients like calcium, protein and Vitamin A in your diet. But, if you’re loving the tart cold taste of sour cream, there are some alternatives that might hit the spot too!
Sour Cream Alternatives:
If you’re looking for a way to get the same creamy texture and taste as sour cream without consuming dairy, there are a few different options worth exploring:
- Greek yogurt is an excellent sour cream alternative due to its similar texture and tart flavor (it also has protein in it which is a big win when you’re growing a baby)
- Additionally, there are many commercially available vegan-friendly sour cream substitutes made from ingredients like cashews, tofu or coconut
If you’re wanting sour cream a LOT — try a plain greek yogurt and see if that’s as good. If so, it tends to have less fat and more protein. For me, that works most of the time — but sometimes I just want that creamy sour cream texture.
Don’t forget to grab my safe pregnancy eating guide with more tips like this:
Some recipes that include sour cream for pregnant women:
I love these pineapple sour cream enchiladas
Tacos are an easy meal to make and can “tick” a lot of nutritional boxes (meat, cheese, veggies, sour cream makes this a good choice) — I share how I make mine in my post on 5 fast dinners.
If you’re in love with tangy foods, you could always try a sour cream coffee cake for breakfast!
Want something warm and sour-cream-y — try some stroganoff!
This cucumber salad would be a good way to pair some veggies with the tangy taste too!
In conclusion, it is safe to consume sour cream while pregnant as long as it is pasteurized and kept within its expiration date. While there are some risks associated with consuming unpasteurized dairy products, they can be greatly reduced by following proper food safety practices.
Do you want to feel more prepared for your DELIVERY? Come join me in The Online Prenatal Class for Couples — we can get you prepared (and feeling prepared) in just a few hours!
And, if you’re not quite sure you’re ready for that whole thing, check out my free prenatal class. It’s your first step toward getting in the driver’s seat of your birth.
- About the Author
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A nurse since 1997, she has worked in various fields including pediatrics, geriatrics & hospice.
She has 20 years of labor and delivery experience in the San Jose, CA and Phoenix, AZ areas.