Fage Greek Yogurt vs Sardines
Side-by-side macro comparison. Fage Greek Yogurt vs Sardines per their standard serving sizes.
Macro Comparison Table
| Macro | Fage Greek Yogurt | Sardines | Difference |
|---|---|---|---|
| Calories | 90 cal | 191 cal | -53% Fage |
| Protein | 18g | 23g | -22% Fage |
| Carbs | 5g | 0g | 0% Fage |
| Fat | 0g | 11g | -100% Fage |
Differences shown relative to Fage Greek Yogurt. Positive = Fage Greek Yogurt has more.
Quick Take
Fage Greek Yogurt delivers 90 calories per serving with 18g protein, 5g carbs, and 0g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Fage Greek Yogurt saves 101 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Fage Greek Yogurt gives you 101 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Fage Greek Yogurt delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sardines brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Sardines delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Fage Greek Yogurt and Sardines are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Fage Greek Yogurt or Sardines?
Sardines has more protein: 23g vs 18g per serving. That's a difference of 5g.
Which has fewer calories, Fage Greek Yogurt or Sardines?
Fage Greek Yogurt has 90 calories per serving vs 191 calories in Sardines — a difference of 101 calories.
Is Fage Greek Yogurt or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 5g carbs in Fage Greek Yogurt.
Is Fage Greek Yogurt or Sardines better for weight loss?
For weight loss, Fage Greek Yogurt gives you more calorie flexibility (101 cal less per serving). For preserving muscle during a deficit, Fage Greek Yogurt delivers more protein per calorie. Most people on cuts benefit from Fage Greek Yogurt.
Which Is Better for Your Goal?
🔥 Weight Loss
Fage Greek Yogurt
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Sardines
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sardines
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Fage Greek Yogurt and Sardines stack up:
Full Fage Greek Yogurt guide • Full Sardines guide • All comparisons