Fage vs Chobani vs Oikos Pro: Greek Yogurt Compared
Three of the highest-protein-density packaged dairy products on the US market, side-by-side. Oikos Pro wins on grams-per-cup. Fage wins on density per gram without additives. Chobani is the price-conscious option that still beats almost everything else on the shelf.
The short answer
Oikos Pro Vanilla has the highest protein density (20 g per 100 g) thanks to added whey protein concentrate, plus the highest per-cup protein delivery (~20 g per single-serve cup). Fage Total 0% is the densest clean-ingredient option (18 g per 100 g) with only milk plus live cultures on the label. Chobani Plain Non-Fat is the value play at 16 g per 100 g with the same ultra-short ingredient list as Fage. All three score in the B+ range on Labelgrade, separated by 1-3 points.
Side-by-side
| Fage Total 0% | Chobani Plain Non-Fat | Oikos Pro Vanilla | |
|---|---|---|---|
| Labelgrade | B+ 83 / 100 | B+ 82 / 100 | B+ 82 / 100 |
| Protein per 100 g | 18 g | 16 g | 20 g |
| USDA reference serving | 180 g | 180 g | 240 g |
| Protein per USDA serving | 32.4 g | 28.8 g | 48 g |
| Calories per USDA serving | 162 | 162 | 336 |
| Sugars per USDA serving | 9 g (lactose only) | 10.8 g (lactose only) | 7.2 g (lactose + small added) |
| Sodium per USDA serving | 117 mg | 117 mg | 108 mg |
| Added sugar | 0 g | 0 g | Yes (small amount) |
| Sweetener | None | None | Sugar + stevia leaf Reb M |
| Flavor | Plain | Plain | Vanilla |
| Protein source | Strained milk only | Strained milk only | Strained milk + added whey concentrate |
| Number of ingredient lines | 2 (milk + cultures) | 2 (milk + cultures) | ~9 (milk, whey, sugar, stevia, etc.) |
Where Oikos Pro wins
- Highest protein density. 20 g per 100 g — about 11% more than Fage and 25% more than Chobani.
- Most protein per cup. Around 20 g in a single-serve retail cup vs 17 g (Fage) and 14 g (Chobani). For hitting a daily protein target with fewer cups, Oikos Pro is more efficient.
- Already flavored. Comes in vanilla (also chocolate, strawberry, mixed berry, etc.) — no need to add honey, fruit, or stevia yourself.
- Slightly lower lactose. Around 5 g per 100 g vs 5–6 g for the plain strained options, because added whey concentrate dilutes the milk-sugar ratio.
Where Fage Total 0% wins
- Cleanest ingredients (tied with Chobani). Just Grade A pasteurized skimmed milk plus five live and active cultures. No protein additives, no sweeteners, no thickeners.
- Highest density without supplementation. 18 g per 100 g achieved through straining alone — the cleanest path to high protein density in dairy.
- No artificial or non-nutritive sweeteners. If you want sweetness, you add it yourself (honey, fruit) and control the amount.
- Stronger ingredient-quality score. A- on Labelgrade's ingredient dimension vs B for Oikos Pro.
Where Chobani wins
- Typically the lowest price per ounce. Chobani Plain Non-Fat is usually the most affordable of the three at retail.
- Cleanest ingredients (tied with Fage). Cultured nonfat milk plus six live and active cultures — same two-line ingredient profile as Fage with an extra live culture (L. Rhamnosus).
- Best protein-per-dollar. Despite the lower per-100 g density, the lower price typically makes Chobani the value leader on a per-gram-protein basis.
- Widest retail distribution. Stocked in nearly every US grocery store, including more dollar stores and convenience chains than Fage or Oikos Pro.
Who should buy which
Buy Oikos Pro if you're hitting a daily protein target, want the most protein per spoonful, and don't mind a longer ingredient list including added sugar and stevia. Best for busy macro-tracking or as a meal-replacement-adjacent food.
Buy Fage Total 0% if ingredient simplicity matters and you're willing to pay a small premium for it. Best for people who want pure whole-food protein with no sweeteners they didn't add themselves, or who use yogurt as a culinary ingredient (cooking, marinating, dipping).
Buy Chobani Plain Non-Fat if you want the cleanest ingredient profile at the lowest cost. Best for daily volume consumption — large tub purchases for meal prep, family use, or any situation where protein-per-dollar matters most.
How they were graded
All three products were graded using the same five-dimension formula at /methodology: protein density (35%) + ingredient quality (30%) + sugar load (15%) + sodium load (15%) + fiber (5%). Data comes from USDA FoodData Central: Fage (FDC 2756888), Chobani (FDC 2755837), Oikos Pro (FDC 2755594).
Frequently Asked Questions
Which Greek yogurt has the most protein — Fage, Chobani, or Oikos Pro?
Oikos Pro is densest at 20 g of protein per 100 g, boosted by added whey protein concentrate. Fage Total 0% is next at 18 g per 100 g (achieved through straining alone). Chobani Plain Non-Fat is third at 16 g per 100 g. Per the typical retail single-serve cup, Oikos Pro delivers about 20 g of protein, Fage about 17 g, and Chobani about 14 g.
Which has the cleanest ingredients?
Fage and Chobani are tied for cleanest — both list only milk plus live cultures. Fage uses Grade A pasteurized skimmed milk + 5 cultures; Chobani uses cultured nonfat milk + 6 cultures. No thickeners, no added sugar, no sweeteners in either. Oikos Pro is more complex: it adds whey protein concentrate, tapioca starch, sugar, stevia leaf Reb M, natural flavors, and potassium sorbate.
Does any of them contain added sugar?
Fage Plain and Chobani Plain Non-Fat have zero added sugar — the sugars listed (9–11 g per 180 g serving) are all naturally-occurring lactose from milk. Oikos Pro Vanilla contains some added sugar plus stevia leaf Reb M, but the total sugars per serving (7.2 g per 240 g) are still low because lactose is partially removed during straining.
Which is best for muscle building?
Oikos Pro wins on per-cup protein delivery (around 20 g per single-serve cup), which is the highest of any commonly-stocked Greek yogurt. Fage Total 0% is the strongest "clean whole-food" option (17 g per cup). If you're hitting a daily protein target and want the most protein per spoonful, Oikos Pro is the choice. If you want the cleanest ingredient profile and don't mind one extra cup, Fage delivers similar daily totals.
Which is lowest calorie?
All three are extremely calorie-efficient for protein delivery. Per the equivalent 180 g comparison, Fage and Chobani both come in at 162 calories. Oikos Pro at 240 g reference serving is 336 calories but delivers 48 g of protein — about 7 calories per gram of protein, the same ratio as the others.
How does the strained-milk approach differ from added-protein?
Fage and Chobani concentrate protein by straining out whey (the liquid portion of yogurt), leaving the milk solids and casein behind. Oikos Pro starts with strained yogurt then adds whey protein concentrate on top, pushing density above what straining alone can achieve. Both routes deliver real protein; the trade-off is ingredient simplicity (Fage/Chobani win) vs density per spoonful (Oikos Pro wins).
Which is the best value per gram of protein?
We'll add verified per-gram-protein pricing as we sample current retail. Generally: Chobani is priced lowest per ounce, Fage is mid-range, and Oikos Pro tends to be priced ~30-60% above plain strained yogurts. On a per-gram-of-protein basis, the gap usually narrows but Chobani and Fage typically still win.
Which has the most lactose?
Chobani Plain Non-Fat lists the most sugars per 180 g (10.8 g), followed by Fage (9 g) and Oikos Pro (~5 g per equivalent serving, since added whey concentrate dilutes the lactose ratio). All three are tolerable for many people with mild lactose intolerance because straining removes a substantial portion of milk sugars. Confirm with your own tolerance.