FAGE Total 0% Nutrition Facts: 18g Protein per Serving — Highest Protein Density of Any Greek Yogurt Brand (All Sizes and Split Cups Compared)

FAGE Total 0% Plain Nutrition Facts (by serving size)

FAGE sells Total 0% plain in single-serve 5.3oz (150g) cups and larger tubs. Protein and calories scale with the serving, so the number you see depends on how much you eat. The 170g figure is the one most people search for.

All of the sugar is naturally occurring lactose from the milk — the label lists 0g added sugar. There are only three ingredients: grade A pasteurized skimmed milk and live active yogurt cultures.

Why a "0%" Yogurt Still Lists Sugar

This is the most common point of confusion. The "0%" in Total 0% refers to milk fat, not sugar. All dairy milk naturally contains lactose (milk sugar), and some of it survives the straining and culturing process, which is why plain FAGE shows about 6g of sugar per 170g. Nothing sweet is added. If you see a FAGE cup with 9g, 12g, or more sugar, you are looking at a flavored or fruit split-cup, where the honey or fruit compartment adds sugar on top of the plain yogurt base.

FAGE Total 0% vs 2% vs 5%: How Fat Changes the Numbers

FAGE Total comes in three fat levels. Protein stays roughly the same; calories and fat are what move.

For the highest protein-per-calorie ratio, Total 0% wins. The 2% and 5% versions are creamier and more satiating thanks to the fat, at the cost of more calories — a reasonable trade if you are not calorie-restricting and want yogurt to keep you fuller longer.

Is FAGE Total 0% Good for You?

For most goals, it is one of the most efficient protein foods in the dairy aisle. The 18g of protein per 170g is complete dairy protein (it contains all nine essential amino acids), it has zero added sugar, zero fat in the 0% version, and live cultures. That profile fits weight management, muscle maintenance, and high-protein diets well, and a plain cup makes a flexible base you can sweeten yourself with fruit instead of buying a pre-sweetened cup. The main caveats: it contains lactose, so it is not for the dairy-free; and the flavored split-cups add real sugar, so the plain version is the cleaner pick. This is general information, not medical advice.

FAGE Total 0% vs siggi’s, Chobani, Oikos Triple Zero, and Two Good

FAGE Total 0% leads the category on protein density at 20g of protein per 100 calories. Here is how it compares to every major high-protein yogurt brand on the metrics that matter most. Note that serving sizes differ by brand — the per-100-calorie column gives the fairest apples-to-apples comparison.

On pure protein density (grams per 100 calories), plain FAGE Total 0% leads the category at 20g per 100 calories. siggi’s Nonfat Plain is close behind at 17g, and Chobani Nonfat Plain sits at 17.5g — the difference between these three comes down to serving size and price rather than protein efficiency. The brands that use stevia or allulose (Oikos Triple Zero, Two Good) achieve 0g added sugar in flavored cups, which plain FAGE cannot match without adding a fruit compartment. Detailed per-brand breakdowns: siggi’s nutrition guide • Chobani nutrition guide • Oikos Triple Zero nutrition guide • Two Good nutrition guide.

FAGE Split Cups in the US: What Is Actually Sold

FAGE’s split-cup products (yogurt in one compartment, fruit or honey in the other) are a common sight in US grocery stores. An important clarification: the split cups most widely available in the US are the FAGE Total 2% split cups, not the 0% version. The 0% split cups are more common in international markets. Here are the verified nutrition facts for the US Total 2% split cups per 5.3oz (150g) container, cross-verified from the FAGE USA product pages and grocery retailer listings:

Protein drops from 16–18g in plain FAGE Total 0% to 12g in the 2% split cups because the fruit or honey compartment occupies space in the container, diluting the yogurt portion. The Honey split cup is significantly higher in calories (180 vs. 120) due to the concentrated sugar in honey — 28g of total sugar in one cup. All added sugar in the split cups comes from the fruit preparation or honey; there are no artificial sweeteners in any FAGE Total product. If maximum protein is your goal, always buy plain FAGE rather than the split cups.

Frequently Asked Questions

How much protein is in FAGE Total 0%?

FAGE Total 0% plain has 18g of protein per 170g serving (about three-quarters of a cup) and 90 calories. A smaller 5.3oz (150g) single-serve cup has about 16g of protein and 80 calories. It is complete dairy protein with all nine essential amino acids.

How many calories are in FAGE Total 0%?

90 calories per 170g serving of the plain version, or about 80 calories in a 5.3oz cup. Flavored split-cups are higher because the fruit or honey compartment adds calories and sugar.

Why does FAGE Total 0% have sugar if it is 0%?

The 0% refers to milk fat, not sugar. The roughly 6g of sugar per 170g is naturally occurring lactose from the milk — there is 0g added sugar. The only ingredients are skimmed milk and live cultures.

Is FAGE Total 0% better than regular yogurt for protein?

Yes, by a wide margin. Because FAGE is strained, it concentrates protein: 18g per 170g versus roughly 6g in the same amount of regular (unstrained) yogurt, while removing most of the lactose and whey. That makes it one of the most protein-dense options in the dairy aisle.

What is the difference between FAGE Total 0%, 2%, and 5%?

Only the milk fat differs. Total 0% is fat-free (90 cal, 0g fat per 170g), Total 2% is low-fat (~130 cal, ~4g fat), and Total 5% uses whole milk (~160 cal, ~9g fat). Protein stays around 17-18g across all three.

Bottom line: FAGE Total 0% plain delivers 18g protein and 90 calories per 170g serving with no added sugar — the highest protein density of any mainstream Greek yogurt brand at 20g protein per 100 calories. The split cups available in US stores are the 2% version (12g protein per 5.3oz cup, 120–180 calories depending on flavor), not 0%. For the most protein per serving, always choose plain FAGE Total 0%. Compare every major brand side by side in our best Greek yogurt brands guide or browse all high-protein dairy options in the protein snacks directory.