How many carbs are in Fage yogurt? A Comprehensive Breakdown

January 1, 2026 •

3 min read

Plain Fage yogurt is surprisingly low in carbohydrates, with the exact amount varying depending on the fat percentage. This detailed guide answers the question of how many carbs are in Fage yogurt across its different varieties, helping you make an informed choice for your dietary needs.

Quick Summary

Fage Total plain Greek yogurt contains a low number of carbohydrates, primarily from natural milk sugars. The specific carb count varies by fat percentage, with plain varieties being suitable for low-carb and keto diets.

Key Points

Plain vs. Flavored: Plain Fage yogurt has a minimal carb count from natural lactose, whereas flavored versions contain high levels of added sugar.
Low Carb Profile: Plain Fage is an excellent choice for low-carb and keto diets due to its low sugar content.
Straining Process: The Greek yogurt straining process naturally reduces the lactose (and thus, carb) content compared to regular yogurt.
Carb Consistency: The carbohydrate count is very similar across Fage Total 0%, 2%, and 5% plain varieties, with the fat content being the main nutritional differentiator.
Protein Powerhouse: All Fage Greek yogurt varieties are high in protein, which supports satiety and muscle health.
DIY Customization: To maintain a low-carb profile, add your own low-carb toppings like nuts, seeds, or berries to plain Fage instead of buying flavored versions.

Understanding Carbs in Plain Fage Yogurt

Unlike many other yogurt brands, plain Fage Total Greek yogurt contains no added sugar. The carbohydrates present in plain Fage come exclusively from naturally occurring lactose in the milk. The straining process used to create Greek yogurt removes a significant portion of the whey, which also reduces the lactose content compared to regular yogurt, resulting in a lower overall carbohydrate count. This makes plain Fage a popular choice for those monitoring their carb intake, including people on ketogenic or low-carb diets.

The carb count in plain Fage is quite consistent across its different fat percentages, which include the Total 0% (nonfat), Total 2% (lowfat), and Total 5% (whole milk) varieties. The difference in fat content does not significantly alter the carbohydrate level in the plain versions.

Fage Total Plain Yogurt Breakdown (per 6oz/170g serving)

Fage Total 0% (Nonfat): Approximately 5 grams of total carbohydrates, with 5 grams of sugar (lactose) and 0 grams of dietary fiber. It is also an excellent source of protein, with about 18 grams per serving.
Fage Total 2% (Lowfat): Approximately 5.1 grams of total carbohydrates. This includes about 5.1 grams of sugar (lactose) and 0 grams of dietary fiber. It provides around 17 grams of protein.
Fage Total 5% (Whole Milk): Approximately 5.1 grams of total carbohydrates, including 5.1 grams of sugar (lactose) and 0 grams of dietary fiber. It offers roughly 15.2 grams of protein.

The Impact of Flavor and Add-ins

While plain Fage is naturally low in carbs, the picture changes dramatically with flavored varieties. These options often have significant amounts of added sugar, drastically increasing the carbohydrate count. For example, a flavored Fage Greek yogurt can contain more than 15 grams of sugar and carbs per serving, making it unsuitable for strict low-carb or keto diets. If managing carb intake is a priority, it is always best to choose the plain version and add your own low-carb flavorings, such as a few berries, nuts, or a sugar-free sweetener.

Fage Yogurt vs. Other Yogurt Types

Greek yogurt, including Fage, stands apart from standard yogurt and even other Greek yogurt brands in its nutritional profile. The intense straining process not only thickens the yogurt but also concentrates the protein and reduces the sugar content. This makes it a superior option for muscle building, satiety, and digestive health.

Comparison Table: Fage Total Plain (per 6oz serving)


Variety	Total Carbs (g)	Protein (g)	Fat (g)	Added Sugar	Best For
Fage Total 0%	5	18	0	No	Lowest calorie, high protein
Fage Total 2%	~5.1	~17	~3.4	No	Balanced fat and protein
Fage Total 5%	~5.1	~15.2	~8.5	No	Creamiest texture, highest fat

Note: Nutrient values for 2% and 5% are approximate, scaled from 7.1oz serving data.

Practical Tips for Managing Carbs with Fage Yogurt

For those on a keto or low-carb diet, enjoying Fage yogurt requires mindful choices. Here are some actionable tips:

Stick to Plain: Always opt for the plain varieties (Total 0%, 2%, or 5%) to avoid added sugars and control your carb intake.
Portion Control: While plain Fage is low-carb, it's not carb-free. Be mindful of your serving size, especially if you eat other carb sources throughout the day.
DIY Flavoring: Create your own delicious, low-carb toppings. Combine your plain Fage with items like zero-sugar sweeteners, a small handful of low-carb berries (strawberries, raspberries), chopped nuts, or chia seeds.
In Savory Dishes: Use Fage as a high-protein, low-carb base for savory dips, sauces, or dressings, replacing higher-carb ingredients like sour cream or mayonnaise.
Check Labels: Always double-check the nutrition label, especially when buying different varieties or sizes, as formulations and serving sizes can vary by country or product line.

Other Nutritional Benefits of Fage Yogurt

Beyond its low-carb profile, Fage yogurt offers several other nutritional advantages. It is a fantastic source of protein, supporting muscle repair and satiety. The live and active cultures provide probiotics that promote digestive health by balancing gut bacteria. Additionally, Fage is a good source of calcium, which is crucial for maintaining strong bones.

Conclusion

Ultimately, the number of carbs in Fage yogurt is quite low for its plain varieties, making it an excellent option for those following a low-carb or keto lifestyle. Plain Fage Total 0%, 2%, and 5% all contain a minimal amount of natural milk sugars, with no added sugars. By avoiding the flavored versions and choosing plain, you can enjoy a protein-rich, probiotic-filled food without compromising your dietary goals. For more information on the full range of Fage products, visit the official website. [usa.fage/products/yogurt/fage-total-0]

Frequently Asked Questions

Yes, Fage yogurt contains carbohydrates, but the amount is very low in the plain Greek varieties. The carbs come from naturally occurring lactose, the sugar found in milk.

Yes, plain Fage yogurt is suitable for a ketogenic diet, particularly the Total 0% or Total 5% versions. With only about 5-6 grams of carbs per serving, it can be incorporated into a low-carb meal plan with careful portioning.

Plain Fage has carbs only from natural lactose, whereas flavored versions have a higher carb count because of added sugars. These additional sweeteners can increase the carb content significantly.

A 6oz serving of Fage Total 0% Plain Greek yogurt contains approximately 5 grams of total carbohydrates, with all of them being from natural sugars.

Plain Fage Total Greek yogurt has no added sugar. However, the flavored varieties contain added sugars, so it is important to check the label.

The plain varieties of Fage Greek yogurt are very low in sugar, containing only the lactose naturally found in milk. Flavored versions, however, are not considered low in sugar.

To reduce carbs, use plain Fage yogurt and add low-carb flavorings yourself. This can include small amounts of berries, nuts, or zero-sugar sweeteners, avoiding pre-flavored versions with high amounts of added sugar.