Which Greek Yogurt is the Lowest in Calories? A Brand Comparison

December 28, 2025 •

4 min read

A 5.3-ounce container of Chobani Zero Sugar Greek yogurt is a strong contender for which Greek yogurt is the lowest in calories, providing just 60 calories and 11-12g of protein. This makes it an exceptionally efficient and satisfying option for those managing their weight.

Quick Summary

Find the lowest-calorie Greek yogurt by comparing popular brands like Chobani Zero Sugar, FAGE Total 0%, and Oikos Triple Zero. This guide breaks down nutritional differences and helps you select the best option for your health and weight management goals.

Key Points

Chobani Zero Sugar is the lowest: At just 60 calories per 5.3-ounce cup, Chobani Zero Sugar is a top contender for the lowest calorie Greek yogurt.
Fat-free options are key: Choosing nonfat or low-fat versions is the most effective way to minimize calorie content compared to whole-milk varieties.
Plain and unsweetened is best: To control your sugar and calorie intake, opt for plain versions and add your own healthy toppings instead of relying on pre-flavored products.
High protein increases satiety: Greek yogurt's high protein content helps you feel full longer, which can support weight management efforts.
FAGE and Too Good are close contenders: FAGE Total 0% and Too Good & Co. Blended are also very low in calories (around 80 calories per 5.3 oz) and offer excellent protein content.

Understanding Calories in Greek Yogurt

Greek yogurt's popularity is fueled by its nutritional profile, particularly its high protein content and thick, creamy texture. This is achieved through a straining process that removes a significant amount of whey, lactose, and water. While this process concentrates the protein, it also reduces the total carbohydrates and naturally occurring sugars. The final calorie count, however, is heavily influenced by the milk fat percentage and whether any sugar or flavorings are added. Opting for nonfat (0%) or low-fat versions, particularly the plain varieties, is key for calorie control.

The Importance of Reading Labels

Navigating the yogurt aisle can be confusing due to the variety of products, from full-fat and flavored options to those with zero added sugar. While some flavored low-fat Greek yogurts can still be relatively low in calories, they often contain artificial sweeteners or added sugars to compensate for the flavor lost by removing fat. For optimal health and weight management, it is best to choose plain, unsweetened options and add your own fruits or natural sweeteners. Always check the ingredients list to avoid unnecessary additives.

Leading Brands of Low-Calorie Greek Yogurt

Several brands are at the forefront of the low-calorie Greek yogurt market, with innovations designed to provide great taste and high protein without excessive calories. Here is a look at some of the top choices for calorie-conscious consumers.

Chobani Zero Sugar: This product is one of the lowest-calorie options available, offering just 60 calories per 5.3-ounce (150g) container while providing 11-12g of protein. It uses natural sweeteners like monk fruit and allulose, contains no lactose, and is naturally free of added sugar.
FAGE Total 0%: A classic choice, FAGE Total 0% is known for its pure, clean taste and thick texture. A 5.3-ounce serving contains approximately 80 calories (based on 54 kcal per 100g) and is high in protein, with no added sugars. It is made with just milk and live active cultures.
Too Good & Co. Blended: This brand offers a low-sugar and low-fat option with just 80 calories per 5.3-ounce cup and 12g of protein. It is sweetened with stevia extract and contains 2g of total sugar from fruit.
Oikos Triple Zero: Oikos Triple Zero lives up to its name with zero added sugar, zero artificial sweeteners, and zero fat. At around 90 calories per 5.3-ounce serving, it provides 15g of protein, making it an excellent post-workout snack.

Comparison Table


Feature	Chobani Zero Sugar (5.3 oz)	FAGE Total 0% (5.3 oz)	Oikos Triple Zero (5.3 oz)	Too Good & Co. Blended (5.3 oz)
Calories	60	~80	90	80
Protein	11-12g	~15g	15g	12g
Total Sugar	0g	3.0g/100g (~4.5g)	5g	2g
Added Sugar	0g	0g	0g	0g
Artificial Sweeteners	No	No	No	No

Beyond Calories: Choosing Your Best Yogurt

While calorie count is important for weight management, other nutritional factors should also be considered when selecting a Greek yogurt. High protein content is a significant benefit, as it increases satiety and can help with muscle maintenance and repair. The probiotics found in Greek yogurt also support a healthy gut microbiome, which benefits digestion and immune function.

Tips for Selecting the Healthiest Option

Prioritize Plain Varieties: To avoid added sugars and control your sweetener intake, always opt for plain or unsweetened Greek yogurt. You can then add your own fruit, nuts, or a small amount of honey.
Check the Protein: High-protein options are more filling and can help curb cravings, which is beneficial for weight loss goals.
Look for Live Cultures: Ensure the label states it contains live and active cultures to receive the probiotic benefits for gut health.
Consider Skyr: If you prefer an even thicker, creamier, and often higher-protein yogurt, Icelandic-style skyr is an excellent alternative. Some varieties may offer a protein-to-calorie ratio comparable to low-fat Greek yogurt.

Versatile Uses in the Kitchen

Beyond a simple snack, low-calorie Greek yogurt is an incredibly versatile ingredient. Its thick consistency makes it an ideal substitute for higher-fat dairy products like sour cream, heavy cream, or mayonnaise in recipes. It can be used as a base for creamy sauces, dips, and salad dressings. Additionally, it can be incorporated into smoothies or used in baking for added moisture and protein. This versatility makes it easy to integrate into a wide range of meals, further supporting a healthy, low-calorie diet.

Conclusion

For those asking which Greek yogurt is the lowest in calories, Chobani Zero Sugar offers an impressive 60 calories per 5.3-ounce serving. However, excellent alternatives like FAGE Total 0%, Too Good & Co. Blended, and Oikos Triple Zero also provide strong nutritional benefits for slightly more calories. Ultimately, the best choice depends on individual taste preferences, but all these options represent smart choices for a healthy diet. By focusing on low-fat, unsweetened varieties and being mindful of added sugars, you can enjoy a delicious, high-protein snack that supports your weight management goals. For more on the benefits of Greek yogurt, you can visit a source like Healthline.

Frequently Asked Questions

Yes, many Greek yogurt brands contain live and active cultures, which are beneficial probiotics that support a healthy gut microbiome.

For weight loss, Greek yogurt is often considered superior due to its higher protein content, which promotes satiety and helps control appetite.

Chobani Zero Sugar is a nutritionally sound choice, offering a low-calorie, high-protein, and sugar-free option for those managing their intake. It uses natural sweeteners instead of artificial ones.

You can enhance the flavor of plain Greek yogurt by adding fresh berries, a dash of cinnamon, a few drops of natural monk fruit extract, or a small amount of calorie-free sweetener.

The calorie difference can be significant. Full-fat Greek yogurt typically has more than 150 calories per serving, while non-fat or 0% options are often under 100 calories.

Yes, plain low-calorie Greek yogurt works as an excellent, healthier substitute for sour cream due to its similar thick texture and tangy flavor.

Skyr (Icelandic-style yogurt) is very similar to Greek yogurt, and while some varieties might offer slightly better macros (more protein per calorie), both are excellent low-calorie, high-protein options.