Fage Greek Yogurt vs Spinach
Side-by-side macro comparison. Fage Greek Yogurt vs Spinach per their standard serving sizes.
Macro Comparison Table
| Macro | Fage Greek Yogurt | Spinach | Difference |
|---|---|---|---|
| Calories | 90 cal | 7 cal | +1186% Fage |
| Protein | 18g | 0.9g | +1900% Fage |
| Carbs | 5g | 1.1g | +355% Fage |
| Fat | 0g | 0.1g | -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. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: Spinach saves 83 calories per serving — meaningful over a week of meals. For protein density per calorie, Fage Greek Yogurt wins at 80% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Spinach gives you 83 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. Fage Greek Yogurt brings 90 calories — useful when you're chasing a surplus and struggling to eat enough. Fage Greek Yogurt delivers 18g 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 Spinach are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Fage Greek Yogurt or Spinach?
Fage Greek Yogurt has more protein: 18g vs 0.9g per serving. That's a difference of 17.1g.
Which has fewer calories, Fage Greek Yogurt or Spinach?
Spinach has 7 calories per serving vs 90 calories in Fage Greek Yogurt — a difference of 83 calories.
Is Fage Greek Yogurt or Spinach better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 5g carbs in Fage Greek Yogurt.
Is Fage Greek Yogurt or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (83 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
Fage Greek Yogurt
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Spinach
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 Spinach stack up:
Full Fage Greek Yogurt guide • Full Spinach guide • All comparisons