How much protein is in Fage Greek Yogurt?

December 30, 2025 •

3 min read

Greek yogurt is made by straining regular yogurt to remove most of its liquid whey, which creates a denser, creamier product with a much higher protein concentration. This unique process is what makes Fage Greek yogurt a particularly rich source of protein compared to conventional yogurt.

Quick Summary

An overview of the protein content in various Fage Greek yogurt products, explaining how different fat percentages affect nutrition and discussing the brand's straining process for a high protein count. Includes a detailed comparison of popular varieties.

Key Points

Fage Total 0% Protein: Contains approximately 10.3g of protein per 100g serving, making it a powerful, non-fat protein source.
Fage Total 2% Protein: Offers a rich texture with around 9.9g of protein per 100g, balancing fat and protein content.
Fage Total 5% Protein: The full-fat option, providing about 9.0g of protein per 100g for a richer flavor profile.
Straining Process: Fage's high protein count is due to its straining method, which removes whey and concentrates milk solids.
Satiety and Weight Management: The high protein content in Fage can increase feelings of fullness, which aids in managing appetite and weight.
Other Fage Products: Protein content varies across the brand's product line, including Split Cups and lactose-free options, so always check the label for specifics.

Fage Total 0% Plain: The Non-Fat Protein Powerhouse

Fage Total 0% is a non-fat strained Greek yogurt known for its exceptionally high protein content despite having no fat. This makes it a popular choice for those focused on muscle building, weight management, and increasing satiety with fewer calories. The straining method removes the watery whey, concentrating the protein from the milk solids. A typical 100g serving of Fage Total 0% contains approximately 10.3g of protein, with variations depending on regional markets. Its creamy texture proves that you don't have to sacrifice taste for a fat-free, protein-rich option.

The Importance of High Protein in Fage

The high protein content in Fage contributes to several health benefits. Protein is a macronutrient essential for repairing muscle tissue, making it an excellent post-workout snack. It also helps promote feelings of fullness, or satiety, which can help manage overall calorie intake and support weight loss efforts. The protein found in Fage is considered a complete protein source, meaning it provides all nine essential amino acids that the body cannot produce on its own.

Fage Total 2% Plain: The Low-Fat Compromise

For those who prefer a balance of creamy texture and lower fat, Fage Total 2% offers a compelling option. This variety has a slightly richer mouthfeel than the 0% version, but still maintains a high protein count. A 100g serving typically contains about 9.9g of protein, though this can vary slightly by region and serving size. The addition of a small amount of fat enhances the flavor and texture without significantly increasing the calorie count, making it a great middle-ground choice.

Fage Total 5% Plain: The Full-Fat Indulgence

Fage Total 5% is the full-fat option in the Total line, providing the richest and most decadent texture. While it contains more fat, it still delivers a significant amount of protein. A 100g serving of Fage Total 5% has around 9.0g of protein, and it is a favorite for those who enjoy a richer yogurt experience. The higher fat content can also contribute to satiety, and some nutritional studies have even linked full-fat dairy products to a reduced risk of obesity.

Comparison of Fage Total Varieties

To help visualize the nutritional differences, here is a comparison table of the protein and fat content per 100g serving of Fage's most popular varieties:


Feature	Fage Total 0% Plain	Fage Total 2% Plain	Fage Total 5% Plain
Protein (per 100g)	~10.3g	~9.9g	~9.0g
Fat (per 100g)	0g	2.0g	5.0g
Calories (per 100g)	~54 kcal	~70 kcal	~93 kcal

The Straining Process: Fage's Secret to High Protein

Fage's secret to its high protein content lies in its meticulous straining process, which is a traditional Greek method. The company uses approximately four litres of milk to produce just one kilo of its thick, strained yogurt. This method removes the liquid whey, concentrating the milk solids, which contain the protein. The result is the signature thick and creamy texture that Fage is known for, along with a dense nutritional profile. This differs significantly from regular, unstrained yogurts, which typically have a much lower protein content per serving.

What About Other Fage Products?

Beyond the Total line, Fage also offers other products with varying protein levels. For example, Fage Total Split Cups, which pair the plain yogurt with fruit or honey, have a higher sugar content but still offer a considerable amount of protein. Fage's TruBlend lactose-free option is also protein-rich, catering to those with lactose sensitivities. It is always recommended to check the specific nutrition label on the product packaging, as formulations can vary slightly by region and flavor.

Conclusion: Choosing the Right Fage for Your Goals

Whether you prioritize the highest protein content, a balance of low fat and flavor, or the richest indulgence, Fage offers a Greek yogurt variety to meet your needs. The straining process used to create Fage yogurt naturally elevates its protein content, making it an excellent and satisfying choice for anyone looking to increase their protein intake, manage weight, or simply enjoy a nutrient-dense snack. By understanding the differences between the 0%, 2%, and 5% options, you can make an informed decision that aligns with your dietary and wellness goals. You can find more nutritional information on the official Fage USA website.

Note: Nutritional values can be subject to slight variations based on product, serving size, and region. Always check the label on the product you purchase for the most accurate information.

Frequently Asked Questions

Fage Total 0% plain Greek yogurt generally contains the highest protein concentration per 100g, with approximately 10.3g, making it the top choice for maximizing protein intake.

Fage is known for its high protein content, which is a result of its traditional straining process. A typical 6-ounce serving of plain, non-fat Greek yogurt, like Fage, can have over double the protein of regular yogurt.

Yes, there is a slight variation. As the fat percentage increases from 0% to 5%, the protein content per 100g tends to decrease slightly, with the fat-free version having the highest concentration.

Yes, as a dairy product, Fage Greek yogurt is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own.

The high protein content in Fage can support weight loss efforts by increasing satiety and helping to control appetite, leading to a reduction in overall calorie intake.

Fage yogurt achieves its thick and creamy consistency through a special straining process, where excess liquid whey is removed. This also concentrates the protein and gives it a denser texture.

Yes, nutritional values can differ based on regional product formulations and packaging. It is always best to check the specific nutritional information on the label for the most accurate details for your location.