Is 0% Fage Better Than 5% Fage? The Ultimate Greek Yogurt Showdown

November 29, 2025 •

4 min read

According to nutritional data, a standard 170g serving of 0% Fage contains just 90 calories, while the same size serving of 5% Fage contains nearly double, at 190 calories. But does that calorie count definitively mean that 0% Fage is better than 5% Fage? The answer depends entirely on your specific health objectives, from weight management to flavor preference.

Quick Summary

A comparison of 0% and 5% Fage reveals key differences in calories, fat, and satiety. The best option depends on your dietary goals, whether prioritizing low-calorie intake or seeking long-lasting fullness.

Key Points

Calories: 0% Fage has significantly fewer calories per serving (90 vs 190 for a 170g serving), making it better for calorie-restricted diets.
Satiety: 5% Fage's higher fat content slows digestion, providing a longer-lasting feeling of fullness compared to 0% Fage.
Protein: Both 0% and 5% Fage contain the same high amount of protein per serving (18g for a 170g serving).
Taste & Texture: 5% Fage is noticeably richer and creamier due to the fat, while 0% is thicker but has a tangier flavor.
Blood Sugar: The fat in 5% Fage can help moderate blood sugar spikes by slowing down the absorption of carbohydrates.
Culinary Versatility: 0% Fage can be a great low-calorie substitute for ingredients like sour cream, while 5% is better for richer, creamier applications.

Fage Yogurt: A Nutritional Breakdown

Fage Total Greek Yogurt is a popular choice for its thick, creamy texture and high protein content. The primary difference between the 0% and 5% varieties lies in their fat and calorie content, which directly impacts their nutritional profile and effect on your body. Both are strained Greek yogurts, meaning they undergo a process that removes excess whey, resulting in a dense product rich in protein. However, the fat level from the original milk is what ultimately defines these two products.

Comparing the Nutritional Facts

When we look at a standard serving size (approx. 170g or 6oz), the differences become clear. These figures are based on standard nutritional labels and can vary slightly by region. The protein content remains the same, but the calorie, fat, and saturated fat counts diverge significantly.


Feature	Fage Total 0% (per 170g serving)	Fage Total 5% (per 170g serving)
Calories	90	190
Total Fat	0g	10g
Saturated Fat	0g	7g
Carbohydrates	5g	6g
Sugar	5g	6g
Protein	18g	18g

The Impact on Your Body: Calories, Satiety, and Blood Sugar

The nutritional differences translate directly into different effects on your health and how your body processes the yogurt.

For Weight Loss: If your primary goal is to minimize calorie intake, the 0% option is the clear winner. A 100-calorie difference per serving is substantial, especially when planning meals and snacks throughout the day. This makes 0% Fage an excellent low-calorie, high-protein snack that keeps you full.
For Satiety: While both options are high in protein, which promotes fullness, the fat in the 5% Fage plays a crucial role in satiety. Fat slows down the digestive process, causing the yogurt to move through your stomach more slowly. This can help you feel fuller for longer, potentially leading to fewer calories consumed overall later in the day. Some people find the higher fat content more satisfying and better at curbing hunger.
For Blood Sugar Control: For those monitoring their blood sugar, the fat in 5% Fage can be beneficial. The presence of fat moderates the absorption of carbohydrates (even the small amount in Fage), leading to a slower and more gradual increase in blood sugar compared to the 0% version. A rapid blood sugar spike from the 0% option, especially if consumed on an empty stomach, could lead to a subsequent energy crash. The 5% provides a steadier release of energy.

Texture, Taste, and Culinary Uses

Beyond nutrition, texture and taste are major factors in choosing between the two. The fat content directly influences the mouthfeel and flavor.

0% Fage: This version is famously thick and tangy but lacks the creamy richness of the full-fat option. It is an excellent, versatile choice for a variety of culinary applications. You can use it to replace higher-calorie ingredients in recipes, such as sour cream, mayonnaise, or heavy cream, without sacrificing much on texture. Its bright, tart flavor pairs wonderfully with fruits, honey, or in smoothies.
5% Fage: With its higher fat content, the 5% Fage offers a much richer, smoother, and creamier texture. The flavor is less tangy and more luxurious, making it a fantastic treat on its own or as a dessert. It is also excellent for savory dishes where a rich, creamy element is desired, or as a decadent base for dips and sauces.

Which is the Right Choice for You?

Choosing between 0% and 5% Fage comes down to your personal health goals and preferences. There is no universally "better" option; there is only the option that is better for your individual needs.

Here are some questions to consider when making your choice:

What are your caloric goals? If you are trying to cut calories for weight loss, the 0% version is the most efficient option.
How do you manage hunger? If you find yourself frequently hungry after snacks, the increased satiety from the 5% option might help you consume fewer calories overall throughout the day, even with the initial higher count.
How important is taste and texture? If a rich, creamy taste and texture are paramount for your enjoyment, the 5% will be more satisfying. If you're using it as a versatile, low-calorie ingredient, the 0% is a great option.
Are you monitoring your blood sugar? The more gradual absorption provided by the fat in 5% Fage can be a healthier choice for managing blood sugar levels.

Conclusion

The debate of is 0% Fage better than 5% Fage has no single answer. The choice rests on a trade-off between lower calories and greater satiety. For those focused on calorie restriction and weight loss, 0% Fage is a highly effective, protein-packed tool. For those prioritizing long-lasting fullness, a creamier texture, and more stable blood sugar levels, 5% Fage provides a rich and satisfying alternative. Both are excellent choices for a healthy diet, offering a powerful dose of protein and live cultures. Your decision should align with your specific dietary strategy and taste preferences.

For more information on the different products offered by Fage, you can visit their official website here.

Frequently Asked Questions

For weight loss, 0% Fage is often considered better because it contains fewer calories per serving, allowing you to consume a high-protein, filling food while staying within a calorie-controlled diet.

No, both 0% and 5% Fage Greek yogurt have the same amount of protein per serving. For example, a 170g serving of either contains 18 grams of protein.

5% Fage is generally better for satiety. The higher fat content slows digestion, helping you feel fuller for a longer period compared to the fat-free version.

While both are thick, their textures are different due to the fat content. 5% Fage is noticeably richer and creamier, whereas 0% Fage is thick but has a less creamy, slightly tangier consistency.

For blood sugar control, 5% Fage can be a better choice. The fat slows down the absorption of carbohydrates, leading to a more gradual rise in blood sugar compared to the 0% version.

Yes, 0% Fage is an excellent low-calorie, high-protein substitute for sour cream in many recipes. Its thick texture and tangy flavor make it a suitable replacement in dishes like dips or as a topping.

No, plain Fage Total 0% and 5% yogurts do not contain added sugar. The small amount of sugar listed in the nutritional information is naturally occurring milk sugar (lactose).