Chobani Greek Yogurt Macros: Complete Nutrition Facts by Flavor

Chobani revolutionized the American yogurt market when it launched in 2007, bringing thick, protein-packed Greek yogurt to mainstream consumers. Today, it’s the best-selling Greek yogurt brand in the United States, and for good reason—the macros are genuinely impressive for a convenient snack food.

Whether you’re tracking macros for weight loss, muscle building, or just trying to hit your daily protein goals, Chobani offers options across the spectrum. From the protein-dense Plain Non-Fat to the indulgent Flip line, understanding the macro differences helps you choose the right one for your goals.

This guide breaks down the complete nutrition facts for every major Chobani variety, compares them to competitors, and shows you exactly how to fit Chobani into your macro targets.

Related: Understand what macros are and why they matter for your nutrition goals.

Chobani Macro Overview

What makes Chobani stand out is the protein content. Greek yogurt is strained to remove whey, concentrating the protein while reducing carbs compared to regular yogurt. Here’s how Chobani’s main lines compare:

Variety	Calories	Protein	Carbs	Fat	Sugar
Plain Non-Fat (5.3oz)	90	17g	6g	0g	4g
Plain Whole Milk (5.3oz)	130	13g	6g	6g	4g
Zero Sugar (5.3oz)	60	12g	4g	0g	0g
Less Sugar (5.3oz)	120	12g	9g	2.5g	9g
Fruit on Bottom (5.3oz)	140	12g	18g	2.5g	15g
Flip (5.3oz)	190	11g	21g	7g	15g
Complete (5.3oz)	110	15g	10g	2g	6g

Key insight: The protein varies by only 6g across all varieties (11-17g), but calories range from 60 to 190. The difference is almost entirely sugar and fat from flavorings and mix-ins.

Detailed Macro Breakdown by Line

Chobani Plain (Non-Fat)

The gold standard for macro-conscious eaters. Plain Non-Fat delivers the most protein per calorie of any Chobani product.

Per 5.3oz (150g) container:

Macro	Amount	% Daily Value
Calories	90	-
Protein	17g	34%
Total Carbs	6g	2%
Sugar	4g	-
Added Sugar	0g	0%
Fat	0g	0%
Calcium	150mg	10%
Potassium	240mg	6%

The 4g of sugar is entirely natural lactose—no added sweeteners. This makes Plain Non-Fat ideal for low-sugar diets while still providing complete nutrition.

Macro ratio: 76% protein, 24% carbs, 0% fat

Chobani Plain (Whole Milk)

For those who prefer creamier texture and don’t mind extra calories from fat.

Per 5.3oz (150g) container:

Macro	Amount
Calories	130
Protein	13g
Total Carbs	6g
Sugar	4g
Fat	6g
Saturated Fat	4g

The fat makes this more satiating and adds richness, but you trade 4g of protein compared to non-fat. Best for those not strictly cutting calories.

Chobani Zero Sugar

Launched to compete in the low-sugar market, Zero Sugar uses stevia and monk fruit for sweetness without carbs.

Per 5.3oz (150g) container:

Macro	Amount
Calories	60
Protein	12g
Total Carbs	4g
Sugar	0g
Fat	0g
Fiber	3g

Available flavors: Mixed Berry, Strawberry, Vanilla, Peach, Blueberry, Raspberry

Zero Sugar is the best choice for strict low-carb diets. With only 60 calories and 12g protein, you get excellent protein density—20% of your protein per calorie needs in one container.

Macro ratio: 80% protein, 20% carbs, 0% fat

Chobani Less Sugar

A middle ground between plain and fruit-flavored, Less Sugar varieties contain 45% less sugar than traditional fruit yogurts.

Per 5.3oz (150g) container:

Macro	Amount
Calories	120
Protein	12g
Total Carbs	9g
Sugar	9g
Added Sugar	5g
Fat	2.5g

Available flavors: Wild Blueberry, Monterey Strawberry, Gili Cherry, Madagascar Vanilla

Less Sugar provides flavor satisfaction while keeping macros reasonable. The 9g sugar is half what you’d find in regular fruit-on-bottom varieties.

Chobani Fruit on the Bottom

The classic flavored Greek yogurt with real fruit at the bottom of the container.

Per 5.3oz (150g) container:

Macro	Amount
Calories	140
Protein	12g
Total Carbs	18g
Sugar	15g
Added Sugar	11g
Fat	2.5g

Popular flavors: Strawberry, Blueberry, Peach, Black Cherry, Mango, Raspberry, Vanilla

These are higher in sugar than the “health food” reputation suggests. The 11g added sugar is significant if you’re limiting intake. However, the protein remains solid at 12g.

Chobani Flip

The “dessert” of the Chobani line—yogurt plus crunchy mix-ins like chocolate, nuts, and cookie pieces.

Per 5.3oz (150g) container (varies by flavor):

Flavor	Calories	Protein	Carbs	Fat	Sugar
Almond Coco Loco	190	11g	19g	8g	13g
Cookie Dough	200	11g	23g	7g	17g
Peanut Butter Dream	200	12g	17g	9g	12g
S’more S’mores	190	10g	23g	7g	16g
Key Lime Crumble	190	10g	25g	6g	17g

Flip products are treats, not health foods. They work within flexible dieting when you want something sweet, but the sugar content rivals candy bars. Budget accordingly.

Chobani Complete

Designed for active lifestyles, Complete adds fiber, vitamins, and extra nutrients beyond standard Greek yogurt.

Per 5.3oz (150g) container:

Macro	Amount
Calories	110
Protein	15g
Total Carbs	10g
Fiber	3g
Sugar	6g
Fat	2g

Complete includes added vitamin D, vitamin B12, and zinc. The 15g protein with only 6g sugar makes it one of the better flavored options for macro-focused eating.

Chobani vs Generic Greek Yogurt

How does Chobani compare to store-brand Greek yogurt?

Brand	Calories	Protein	Sugar	Price (approx)
Chobani Plain Non-Fat	90	17g	4g	$1.59
Kroger Greek Non-Fat	90	15g	5g	$0.89
Great Value Greek Non-Fat	90	14g	5g	$0.78
Kirkland Greek Non-Fat	100	18g	7g	$0.62/ea bulk

Verdict: Store brands are significantly cheaper with comparable macros. Chobani has slightly more protein and less sugar in some cases, plus uses only non-GMO ingredients. The premium price buys ingredient quality and brand consistency, not dramatically different nutrition.

Chobani vs Fage: Head-to-Head

Fage is Chobani’s main premium competitor. Here’s how they stack up:

Plain Non-Fat (5.3oz):

Metric	Chobani	Fage
Calories	90	90
Protein	17g	18g
Carbs	6g	5g
Sugar	4g	5g
Texture	Smooth, creamy	Dense, thick
Price	$1.59	$1.79

Winner: Nearly a tie. Fage has 1g more protein and denser texture. Chobani is slightly cheaper with more flavor options. Choose based on texture preference and which is on sale.

For more Greek yogurt comparisons, see our complete Greek yogurt macros guide.

Chobani vs Oikos: Budget Comparison

Oikos (Danone) is often priced between Chobani and store brands.

Plain Non-Fat (5.3oz):

Metric	Chobani	Oikos
Calories	90	80
Protein	17g	15g
Carbs	6g	6g
Sugar	4g	4g
Price	$1.59	$1.29

Chobani edges out Oikos on protein (17g vs 15g) but costs more. For pure macro efficiency on a budget, Oikos delivers good value.

Where to Buy Chobani

Chobani is widely available at nearly every grocery store in the United States.

Best prices typically found at:

• Costco: Multi-packs at $0.70-0.80 per container
• Target: Regular sales bring prices to $1.00-1.25
• Walmart: Everyday low pricing around $1.37
• Grocery store sales: Weekly BOGO deals often available
• Amazon Fresh: Convenient but rarely cheapest

Pro tip: Buy plain in bulk and add your own fruit, honey, or protein powder. You’ll get better macros and save money compared to pre-flavored options.

Diet Compatibility

Keto Diet

Best choice: Chobani Zero Sugar (4g net carbs) Avoid: Flip and Fruit on Bottom (17-25g carbs)

Zero Sugar varieties can fit keto macros in moderation. Plain works too at 6g carbs. Fruit varieties will likely exceed your daily carb limit in one serving.

Low-Calorie/Weight Loss

Best choice: Chobani Zero Sugar (60 cal, 12g protein) Good option: Plain Non-Fat (90 cal, 17g protein)

Both deliver exceptional protein per calorie. Zero Sugar wins for strict calorie counting; Plain Non-Fat wins for protein density.

High-Protein/Muscle Building

Best choice: Plain Non-Fat (17g protein) Alternative: Complete (15g protein plus added nutrients)

For maximizing protein intake, plain varieties deliver the most. Double up with a 32oz container for 68g protein at 360 calories—excellent for bulking or cutting.

Vegetarian

All Chobani varieties are vegetarian-friendly. Greek yogurt is an excellent protein source for vegetarians struggling to hit protein targets.

Lactose Intolerance

Greek yogurt contains less lactose than regular yogurt due to straining. Many lactose-intolerant people tolerate Chobani well, though individual responses vary.

How to Fit Chobani in Your Macros

Using our macro calculator, here’s how Chobani fits common daily targets:

1,600 calorie fat loss (130g protein):

• Chobani Zero Sugar = 60 cal, 12g protein (3.75% of calories, 9% of protein)
• Excellent macro efficiency for cutting

2,200 calorie maintenance (165g protein):

• Chobani Plain Non-Fat = 90 cal, 17g protein (4% of calories, 10% of protein)
• Great protein boost without denting calorie budget

2,800 calorie muscle gain (180g protein):

• Chobani Flip = 190 cal, 11g protein (7% of calories, 6% of protein)
• Room for treats when bulking; protein still helps

Meal Ideas with Chobani

High-Protein Breakfast Bowl

• Chobani Plain Non-Fat + 1 scoop protein powder + berries
• Total: ~250 cal, 40g protein

Low-Calorie Snack

• Chobani Zero Sugar + cinnamon
• Total: 60 cal, 12g protein

Macro-Friendly Dessert

• Chobani Less Sugar + dark chocolate chips (1 tbsp)
• Total: ~175 cal, 13g protein, satisfies sweet cravings

Post-Workout Parfait

• Chobani Plain + granola (1/4 cup) + honey (1 tsp)
• Total: ~250 cal, 20g protein, 35g carbs for recovery

The Bottom Line

Chobani delivers on its protein promises. Even the most indulgent Flip varieties contain more protein than most snack foods, and the Plain Non-Fat version offers one of the best protein-to-calorie ratios of any whole food.

Choose Chobani Zero Sugar if you’re cutting calories or carbs Choose Chobani Plain Non-Fat if you want maximum protein Choose Chobani Less Sugar if you want flavor with reasonable macros Choose Chobani Flip if you’re flexible dieting and want a treat

For more on fitting dairy into your nutrition plan, see our guide on how to count macros and understand why protein matters in our protein macronutrient guide.

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Nutrition information sourced from Chobani’s official website and USDA FoodData Central. Values may vary slightly by production batch. Always check packaging for the most accurate information.