Fage Greek Yogurt Macros: Complete Nutrition Facts by Variety

Fage (pronounced “fa-yeh”) is the original Greek yogurt—literally made in Greece since 1926. When Greek yogurt exploded in America, Fage set the standard for what authentic, protein-dense yogurt should be. Nearly a century later, Fage Total remains the benchmark for premium Greek yogurt.

For macro trackers, Fage offers something special: consistently high protein with minimal ingredients. While competitors add thickeners, sweeteners, and fillers, Fage keeps it simple—milk and live cultures. This purity translates to reliable macros you can count on.

This guide covers every Fage variety’s complete nutrition facts, shows how it compares to competitors, and helps you pick the right fat percentage for your goals.

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

Fage Total Macro Overview

Fage’s main line is “Total,” available in three fat percentages. Here’s the complete breakdown:

Variety	Calories	Protein	Carbs	Fat	Sugar
Total 0% (5.3oz)	90	18g	5g	0g	5g
Total 2% (5.3oz)	140	17g	6g	4g	6g
Total 5% (5.3oz)	190	17g	6g	10g	6g
Total 0% (7oz)	120	23g	7g	0g	6g
Total 0% (17.6oz)	270	54g	15g	0g	15g

Key insight: Protein remains nearly identical across fat percentages (17-18g). You’re choosing between fat-free, reduced-fat, and full-fat based on calorie budget and satiety preferences—not protein content.

Detailed Macro Breakdown by Variety

Fage Total 0% (Fat-Free)

The flagship product for fitness enthusiasts. Maximum protein, minimum calories.

Per 5.3oz (150g) container:

Macro	Amount	% Daily Value
Calories	90	-
Protein	18g	36%
Total Carbs	5g	2%
Sugar	5g	-
Added Sugar	0g	0%
Fat	0g	0%
Calcium	150mg	15%
Potassium	260mg	6%

Ingredients: Grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)

That’s it. Two ingredients. This simplicity is Fage’s hallmark—no thickeners, no stabilizers, no mystery additives.

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

Per 7oz (200g) container:

Macro	Amount
Calories	120
Protein	23g
Carbs	7g
Fat	0g

The larger size offers better value and 23g protein—nearly half the daily minimum for many people in one container.

Per 17.6oz (500g) container:

Macro	Amount
Calories	270
Protein	54g
Carbs	15g
Fat	0g

The bulk container is a meal-prep staple. At 54g protein for 270 calories, it’s one of the most protein-efficient whole foods available.

Fage Total 2% (Reduced Fat)

The middle ground—some fat for creaminess without the full calorie load.

Per 5.3oz (150g) container:

Macro	Amount
Calories	140
Protein	17g
Total Carbs	6g
Sugar	6g
Fat	4g
Saturated Fat	2.5g

Total 2% delivers a richer mouthfeel than 0% while keeping calories moderate. The fat adds satiety—helpful if 0% leaves you hungry.

When to choose 2%: Maintenance calories or moderate cuts where 50 extra calories won’t break your budget but improved texture helps satisfaction.

Fage Total 5% (Full Fat)

The richest, creamiest option—what Greek yogurt tastes like in Greece.

Per 5.3oz (150g) container:

Macro	Amount
Calories	190
Protein	17g
Total Carbs	6g
Sugar	6g
Fat	10g
Saturated Fat	7g

Total 5% is for those who prioritize taste and satiety over calorie efficiency. The 100 extra calories versus 0% come entirely from fat—protein stays at 17g.

Best for: Keto dieters (need the fat), maintenance/bulking phases, or anyone who finds fat-free yogurt unsatisfying.

Fage BestSelf (Lactose-Free)

Fage’s lactose-free line for those with dairy sensitivity.

Per 5.3oz (150g) container:

Macro	Amount
Calories	90
Protein	15g
Total Carbs	7g
Sugar	4g
Fat	0g

BestSelf contains lactase enzyme to break down lactose. Macros are slightly different (15g vs 18g protein) but still excellent for those who can’t tolerate regular Greek yogurt.

Fage Split Cups (Flavored)

Pre-portioned containers with plain yogurt on one side and fruit/toppings on the other.

Per 5.3oz container (varies by flavor):

Flavor	Calories	Protein	Carbs	Sugar	Fat
Strawberry 0%	120	12g	17g	14g	0g
Blueberry 0%	120	12g	17g	14g	0g
Peach 0%	120	12g	17g	14g	0g
Cherry 0%	130	12g	19g	16g	0g
Honey 5%	230	12g	21g	19g	10g
Caramel 5%	230	12g	22g	20g	10g

Note: The fruit side contains added sugar, pushing these closer to dessert territory. The protein drops to 12g because you’re getting less actual yogurt per container.

Fage vs Store-Brand Greek Yogurt

Is the premium worth it? Let’s compare plain fat-free options:

Brand	Calories	Protein	Sugar	Price (approx)
Fage Total 0%	90	18g	5g	$1.79
Chobani Plain Non-Fat	90	17g	4g	$1.59
Kroger Greek Non-Fat	90	15g	5g	$0.89
Oikos Plain Non-Fat	80	15g	4g	$1.29
Great Value Greek	90	14g	5g	$0.78

Verdict: Fage has 3-4g more protein than store brands—about 20% more. At double the price, you’re paying roughly $0.25 for those extra 3g protein. Whether that’s worth it depends on your budget and protein needs.

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

Fage vs Chobani: The Full Comparison

The two premium Greek yogurt giants, compared across multiple factors:

Plain Fat-Free (5.3oz)

Metric	Fage Total 0%	Chobani Plain Non-Fat
Calories	90	90
Protein	18g	17g
Carbs	5g	6g
Sugar	5g	4g
Texture	Dense, thick	Smooth, creamy
Taste	Tangy, tart	Milder, creamier
Ingredients	2 (milk, cultures)	2 (milk, cultures)
Price	$1.79	$1.59

Other Considerations

• Flavor variety: Chobani wins with 30+ flavors vs Fage’s ~15
• Low-sugar options: Chobani has Zero Sugar line; Fage doesn’t
• Authenticity: Fage is actually made in Greece
• Availability: Chobani is more widely stocked

Winner: It’s a tie. Fage edges out on protein (18g vs 17g) and authentic Greek production. Chobani wins on price and variety. Both are excellent—choose based on taste preference.

Fage vs Siggi’s: High-Protein Showdown

Siggi’s Icelandic skyr competes in the premium yogurt space:

Metric	Fage Total 0%	Siggi’s 0% Plain
Calories	90	100
Protein	18g	17g
Carbs	5g	6g
Sugar	5g	4g
Texture	Greek (thick)	Skyr (very thick)
Price	$1.79	$1.89

Nearly identical macros. Siggi’s skyr has an even denser texture and Icelandic heritage. Personal preference rules here—try both.

Where to Buy Fage

Fage is available nationwide but not as ubiquitous as Chobani.

Best prices:

• Costco: Multi-packs of 17.6oz containers at excellent per-ounce rates
• Target: Circle offers frequently discount Fage
• Whole Foods: Regular stock, occasionally on sale
• Trader Joe’s: Doesn’t carry Fage—check competitors
• Amazon Fresh: Convenient but premium pricing

Pro tip: The 17.6oz container is almost always the best value per gram of protein. If you eat yogurt regularly, buy large and portion it yourself.

Diet Compatibility

Keto Diet

Best choice: Fage Total 5% (6g carbs, 10g fat) Good option: Fage Total 0% (5g carbs)

Fage fits keto well. The 5% version provides fat that keto dieters need, while 0% works when you’re getting fat elsewhere. Avoid Split cups (14-20g carbs).

Low-Calorie/Weight Loss

Best choice: Fage Total 0% (90 cal, 18g protein)

The protein-to-calorie ratio is exceptional: 20% protein per calorie. This is meal-replacement territory nutrition in a convenient package.

High-Protein/Muscle Building

Best choice: Fage Total 0% 17.6oz (54g protein)

One large container delivers over a quarter of most muscle-building protein targets. Combine with fruit, granola, or protein powder for a complete meal.

Use our macro calculator to see how Fage fits your specific targets.

Whole30

Plain Fage Total is Whole30 compliant—no added sugar or non-compliant ingredients. Avoid flavored varieties.

Lactose Intolerance

Greek yogurt is naturally lower in lactose than regular yogurt. Fage BestSelf is completely lactose-free for those with true intolerance.

How to Use Fage in Your Macros

Example macro budgets with Fage:

1,500 calorie cut (120g protein target):

• Fage Total 0% 5.3oz = 90 cal, 18g protein
• That’s 6% of calories for 15% of daily protein
• Excellent efficiency for aggressive cuts

2,000 calorie maintenance (150g protein target):

• Fage Total 0% 7oz = 120 cal, 23g protein
• 6% of calories for 15% of daily protein
• Larger size for better value

2,500 calorie lean bulk (200g protein target):

• Fage Total 5% 5.3oz = 190 cal, 17g protein
• Extra calories from fat support surplus
• Still hits 8.5% of protein goal

Meal Ideas with Fage

Ultimate Protein Bowl (50g+ protein)

• Fage Total 0% 17.6oz (270 cal, 54g protein)
• Add: 1 scoop whey protein, berries, cinnamon
• Total: ~400 cal, 75g protein

Macro-Balanced Breakfast

• Fage Total 2% 5.3oz + 1/4 cup granola + honey drizzle
• Total: ~300 cal, 20g protein, 40g carbs, 8g fat

Low-Calorie High-Protein Snack

• Fage Total 0% 5.3oz + sugar-free jam swirl
• Total: ~100 cal, 18g protein

Savory Yogurt Bowl

• Fage Total 0% + cucumber + olive oil + za’atar
• Middle Eastern-inspired, ~150 cal, 19g protein

Post-Workout Recovery

• Fage Total 0% 7oz + banana + honey
• Total: ~250 cal, 24g protein, 45g carbs

Cooking with Fage

Greek yogurt isn’t just for eating straight—it’s a macro-friendly cooking ingredient:

• Sour cream substitute: Same tanginess, 3x the protein
• Mayo replacement: Mix with herbs for creamy dressings
• Baking: Adds moisture and protein to muffins, pancakes
• Marinades: Tenderizes meat while adding tang
• Smoothie base: Creamier than milk with more protein

The Bottom Line

Fage Total is the original Greek yogurt and still among the best. The 18g protein per 90-calorie serving in Total 0% is nearly unbeatable for protein efficiency. While it costs more than store brands, the quality justifies the premium for those who prioritize nutrition.

Choose Fage Total 0% for maximum protein per calorie Choose Fage Total 2% for balanced macros with better texture Choose Fage Total 5% for keto diets or when satiety matters most Avoid Fage Split cups if you’re limiting sugar

For more on building high-protein meals, see our guide on protein as a macronutrient and learn how to hit your macros consistently.

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