What is the healthiest Fage Greek yogurt?

November 12, 2025 •

4 min read

Made with only milk and live active cultures, Fage's unique straining process creates a thick, protein-rich Greek yogurt with no added sugars in its plain varieties. To determine the healthiest Fage Greek yogurt, you must consider your specific dietary goals, such as maximizing protein, minimizing fat, or finding the best balance of nutrients.

Quick Summary

This article evaluates the plain Fage Total 0%, 2%, and 5% Greek yogurts to determine the healthiest option, focusing on nutritional content like protein, fat, and sugar. It helps you choose based on dietary needs and provides tips for incorporating it into meals.

Key Points

Fage Total 0%: This is the healthiest choice for most people, offering the highest protein-to-calorie ratio with zero fat and no added sugar.
Plain is Always Best: All plain Fage varieties—0%, 2%, and 5%—are healthier than flavored options because they contain no added sugar and only natural ingredients.
Customize Your Yogurt: To control your sugar intake and boost nutritional value, choose a plain Fage yogurt and add your own fresh fruit, nuts, or honey.
High in Protein: Greek yogurt, including Fage, is strained to remove excess whey, resulting in a higher protein concentration that promotes satiety and muscle health.
Supports Gut Health: All Fage yogurts contain live and active cultures (probiotics) that aid in digestion and support a healthy gut microbiome.
Choose by Goal: Your personal definition of "healthiest" should align with your dietary goals, whether that means lowest calories (0%), a richer texture (2%), or maximum satiety (5%).

Fage Total 0%: The Lowest Calorie and Fat Option

For those focused on weight management and calorie reduction, the Fage Total 0% Plain Greek Yogurt stands out as the healthiest option. With zero fat and a high protein content, it offers maximum satiation for minimal calories. This makes it an excellent base for fruit and granola bowls or a low-calorie addition to smoothies. The simple, clean ingredient list—just milk and live active cultures—means you get all the nutritional benefits without any additives. However, the lack of fat results in a less creamy texture compared to its higher-fat counterparts, which may be a consideration for some palates.

Nutritional profile of Fage Total 0%

High Protein: Offers a significant amount of protein per serving, which aids in muscle repair and growth.
Zero Fat: Completely fat-free, making it a great choice for those on a low-fat diet.
No Added Sugar: Contains only naturally occurring milk sugars, which is essential for managing blood sugar levels and avoiding unnecessary calories.
Probiotics: Loaded with live and active cultures that support a healthy gut microbiome.

Fage Total 2%: The Balanced All-Rounder

If you prefer a richer texture and a moderate fat content, the Fage Total 2% Plain Greek Yogurt provides a well-balanced nutritional profile. It retains a high protein count while offering the creamy mouthfeel that some non-fat yogurts lack. This versatility makes it ideal for a wider range of uses, from savory dips and marinades to rich dessert bases. The small amount of fat in the 2% variety can also help with satiety and the absorption of fat-soluble vitamins.

Why choose Fage Total 2%?

Versatile Texture: The extra 2% fat provides a creamier, more luxurious texture for a variety of culinary applications.
Sustained Satiety: The combination of protein and a small amount of fat helps you feel fuller for longer.
Balanced Nutrients: Provides a strong protein punch without the high fat content of the 5% version.
Gut Health: Still contains all the beneficial live and active cultures for digestive health.

Fage Total 5%: For Creaminess and Fullness

For those who prioritize a decadent, creamy texture or follow a higher-fat diet, Fage Total 5% Plain Greek Yogurt is the best choice. While it contains the most calories and fat of the three, its rich flavor and texture are unmatched. It remains a healthy option, particularly when compared to highly processed or sweetened yogurts, due to its high protein content and lack of added sugars. The fat content can also contribute to a feeling of fullness, which can be helpful for weight management if consumed in moderation.

Advantages of Fage Total 5%

Most Indulgent Texture: The 5% fat content provides the richest, thickest, and creamiest texture.
Flavor Profile: The higher fat enhances the yogurt's overall flavor, making it a superior choice for many recipes.
Healthy Fats: Dairy fat can be beneficial for metabolic health and contribute to better satiety.

Comparing the Fage Plain Greek Yogurt Varieties


Feature	Fage Total 0% Plain	Fage Total 2% Plain	Fage Total 5% Plain
Calories (per 100g)	~54 kcal	~70 kcal	~93 kcal
Protein (per 100g)	~10.3g	~9.9g	~9.0g
Fat (per 100g)	0g	2.0g	5.0g
Added Sugars	0g	0g	0g
Taste/Texture	Mild, tangy, very thick, but not creamy	Richer, creamier texture with a slight tang	Most decadent, rich, and creamy
Ideal for	Weight loss, low-fat diets, smoothies	Balanced diets, general use, dips, marinades	Higher-fat diets, decadent desserts, satisfying snacks

Making Your Final Decision

Ultimately, the healthiest Fage Greek yogurt depends on your individual health goals. The key takeaway is that all plain Fage Greek yogurt varieties are healthy choices because they contain no added sugar and are rich in protein and probiotics. The healthiest option for you is the one that best fits your dietary needs and taste preferences. Regardless of your choice, opting for a plain Fage yogurt and adding your own healthy toppings like fresh fruit, nuts, and seeds is always superior to purchasing a pre-sweetened, flavored variety.

Conclusion: Fage Total 0% is the Healthiest Overall

For the vast majority of people aiming to maximize protein intake while minimizing fat and calories, Fage Total 0% is the objectively healthiest choice. Its minimal nutritional footprint and powerful protein content make it an excellent food for weight management, muscle repair, and overall health. The 2% and 5% options offer more fat for richness and satiety, but the 0% provides the most nutritional value per calorie, especially since it contains zero grams of fat. You can always enhance the taste with natural, healthy additions. A study published in the Journal of the International Society of Sports Nutrition confirmed the benefits of high-protein yogurt for muscle protein synthesis, further cementing the case for plain Greek yogurt.

Fage Total 0%: Best for calorie-conscious diets, weight loss, and high protein intake with no fat.
Fage Total 2%: A balanced option for a good mix of creaminess and nutritional value.
Fage Total 5%: Best for those seeking maximum richness and flavor, particularly on higher-fat diets.

Frequently Asked Questions

Yes, Fage Greek yogurt, particularly the plain varieties, is excellent for weight loss due to its high protein content, which promotes satiety and reduces overall calorie intake.

Yes, all Fage Total Greek yogurts are rich in probiotics, containing live active cultures that are beneficial for digestive and gut health.

Fage Total 0% is very good for you, as it is fat-free, high in protein, and contains no added sugar. This makes it an ideal option for low-fat diets and those seeking to maximize protein intake.

Fage and Chobani are both healthy options, but their nutritional profiles can vary. Some sources note Fage contains slightly more protein and calcium in comparable plain versions. However, the 'better' option depends on your specific nutritional needs and taste preference.

Flavored Fage yogurts, like the Split Cups or Fruits varieties, contain significantly more sugar than the plain options. While still potentially healthier than other dessert-style yogurts, the healthiest choice is always a plain Fage yogurt with your own fresh fruit or honey.

Plain Fage Greek yogurts contain only naturally occurring milk sugars (lactose), not added sugars. The sugar content is minimal, with Fage Total 0% and 5% having around 3g per 100g, and Fage Total 2% having a slightly higher 3g per 100g, though these can vary slightly by serving size and region.

Yes, Fage Greek yogurt is highly versatile due to its thick, creamy consistency. It can be used as a healthier substitute for sour cream, mayonnaise, or crème fraîche in many recipes, including dips, sauces, and desserts.