Fage Total 0% Nonfat Greek Yogurt: Protein, Calories & Labelgrade
Labelgrade: B+ 83 / 100 — Top-tier on protein density, sugar load, sodium load, and ingredient quality. Highest-scoring product across most dimensions in our database so far. The only soft spot is fiber (expected for plain yogurt). Among the highest protein density of any non-meat, non-supplement packaged food on the US market.
The short answer
Fage Total 0% Nonfat Greek Strained Yogurt delivers 18 g of protein per 100 g — about 32.4 g per the 180 g USDA reference serving, or roughly 27 g per the typical 5.3 oz (150 g) retail cup (USDA FDC 2756888). The Labelgrade is B+ (80 / 100): one of the highest protein densities of any non-meat, non-supplement packaged food on the US market, paired with a two-line ingredient list (milk + cultures).
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B | 77 / 100 | 18 g of protein per 100 g — exceptionally high for a packaged food. Plain chicken breast (31 g/100 g) is denser, but Fage beats most everything else short of meat or isolated protein powder |
| Ingredient quality | A- | 85 / 100 | Pasteurized skimmed milk plus five live and active cultures. No thickeners, no added sugar, no stabilizers, no artificial flavors — about as clean as packaged food gets |
| Protein per dollar | N/A | — | Strained Greek yogurts tend to be priced 20–40% above standard yogurts; we’ll add verified per-dollar math in the next refresh |
| Overall | B+ | 80 / 100 | Top-tier whole-food protein in convenience packaging. The straining process concentrates protein and removes whey, justifying the price premium for protein-focused buyers |
How it compares
| Product | Protein per 100 g | Protein per 180 g (USDA serving) | Calories per 180 g |
|---|---|---|---|
| Fage Total 0% Nonfat (this product) | 18 g | 32.4 g | 162 |
| Chobani Plain Non-Fat | 16 g | 28.8 g | 162 |
| Plain cooked chicken breast (benchmark) | 31 g | n/a | ~300 |
Fage edges Chobani by about 13% on protein density. The calorie count is identical at the same serving size, meaning Fage’s protein-to-calorie ratio is slightly better. For someone tracking macros tightly, that’s a real difference over weeks of consumption.
Whole-food equivalent
180 g of Fage Total 0% (32 g protein) is roughly equivalent to 104 g of cooked chicken breast — about 3.7 oz. The yogurt also brings calcium and live probiotic cultures that chicken doesn’t, plus shelf-stability and a lower sodium load (117 mg in the Fage serving vs ~140 mg in 3.7 oz of seasoned chicken).
Scope
This page covers Fage Total 0% Nonfat Greek Strained Yogurt as represented in USDA Branded Foods FDC 2756888 (UPC 00689544083016), at the 180 g USDA reference serving. Fage sells Total 0% in multiple cup sizes (5.3 oz / 150 g, 7 oz / 200 g, 17.6 oz / 500 g tub, 32 oz / 907 g tub) — per-100 g density (and the Labelgrade) is the same across all sizes; per-serving values scale proportionally. Fage also sells Total 2% and Total 5% (full-fat) versions with different macros. Always check the actual cup label.
Ingredients (from the USDA Branded Foods entry)
Grade A pasteurized skimmed milk, live active yogurt cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei).
| Nutrient | Per Serving (180 g (USDA reference)) |
|---|---|
| Calories | 162 |
| Protein | 32.4g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 0g |
| Total Sugars | 9g |
| Sodium | 117mg |
Where to buy
Links below are affiliate links. Buying through them may earn Labelgrade a commission at no extra cost to you. See our affiliate disclosure. The Labelgrade score is not affected by affiliate relationships — see methodology.
Search links are convenience links that may not land on the exact product variant we covered. Always verify the package label (size, UPC) before purchasing.
Frequently Asked Questions
How much protein is in Fage Total 0% Nonfat Greek Yogurt?
18 grams of protein per 100 grams — about 32.4 grams per the 180 g USDA reference serving (USDA FDC 2756888). A typical retail 5.3 oz (150 g) cup contains around 27 g of protein at the same density.
How does Fage Total 0% compare to Chobani Plain Non-Fat?
Fage is denser: 18 g of protein per 100 g vs Chobani's 16 g — about 13% more protein per gram. Per the equivalent 180 g serving, Fage has 32.4 g of protein vs Chobani's 28.8 g.
Does Fage Total 0% have added sugar?
No. The 9 g of sugars per 180 g serving are naturally-occurring lactose from the milk. The full ingredient list is just pasteurized skimmed milk plus five live cultures.
Why is the protein content so high compared to regular yogurt?
Fage strains the yogurt to remove most of the whey (the liquid portion), concentrating the milk solids and protein. A non-strained nonfat yogurt typically contains 4–6 g of protein per 100 g, vs Fage's 18 g per 100 g.
How many calories per serving?
162 calories per 180 g USDA serving — the same as Chobani Plain Non-Fat at the same serving size, despite Fage having more protein, because the protein-to-calorie ratio is higher.
Is Fage Total 0% a 'high protein' food under FDA rules?
Yes — 32.4 g per 180 g serving is 65% of the FDA Daily Value (50 g), well above the 20% threshold required for the 'high in protein' claim. Even a small retail-cup serving qualifies.
Sources
- USDA · ID 2756888 · accessed 2026-05-27
- MANUFACTURER · accessed 2026-05-27
Last verified: 2026-05-27