Chobani Plain Non-Fat Greek Yogurt: 16g Protein, 90 Cal, Labelgrade B+ (82/100)
B+ 82 / 100 — Very low saturated fat, effectively zero sugar, and very low sodium.
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Chobani Plain Non-Fat Greek Yogurt delivers 16g of protein for 90 calories in a 180g cup, from a single dairy ingredient: cultured nonfat milk, plus six live cultures. There’s no fat, no added sugar, and only 65mg of sodium. It earns a B+ (82/100) — held back from an A only by per-100g protein density, which is a structural quirk of yogurt, not a flaw in the product.
Why the B+
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C | 63 / 100 | 8.9g per 100g — strong per cup, but yogurt is mostly water, so the per-100g figure lands mid-pack |
| Ingredient quality | B+ | 83 / 100 | Cultured nonfat milk and six named cultures — nothing to flag, no gums or stabilizers |
| Saturated fat | A+ | 100 / 100 | 0g — skim base, nothing to ding |
| Sugar | A+ | 100 / 100 | 6g, all naturally-occurring lactose; zero added sugar |
| Sodium | A+ | 100 / 100 | 65mg per serving — genuinely low for a dairy product |
| Fiber | F | 30 / 100 | 0g — unavoidable for any plain dairy protein |
The “C” on density is the only thing standing between this and an A-tier score, and it’s worth understanding rather than taking at face value. Labelgrade normalizes protein to 100g, where a watery food like yogurt can never beat a dry one. But you don’t eat yogurt by the 100g — you eat it by the cup, and one cup here is 16g of protein. The fiber “F” is the same kind of structural zero: no plain dairy has fiber, and the formula doesn’t pretend otherwise.
What the “non-fat” actually buys you
The defining choice on this tub is the skim base. Removing the cream is what gives Chobani all three of its perfect scores — 0g saturated fat and a tidy 90-calorie cup — and it’s why this beats a full-fat Greek yogurt badly on calories. The catch is texture: nonfat Greek yogurt is leaner and slightly more tart, without the buttery body of a 2% or 5% tub. If you eat yogurt plain and want it to feel like a treat, that fat is doing real work and you may prefer Fage Total 5%. If you’re spooning it into a smoothie, mixing it into a marinade, or subbing it for sour cream, the missing fat never registers and you keep the calorie savings.
Plain means you do the sweetening
Every gram of the 6g of sugar here is lactose — the milk’s own sugar — not anything Chobani added. That’s the entire point of buying plain: the flavored cups in the same lineup can carry two to three times the sugar once fruit and cane sugar go in. Buying plain hands you the high-protein dairy base clean, and you decide whether it becomes savory (a dip, a sauce) or sweet (berries, honey, a drizzle of maple) at a sugar level you control instead of one set on the label.
How it compares
| Product | Protein per serving | Per 100 g | Calories |
|---|---|---|---|
| Chobani Plain Non-Fat Greek Yogurt (this product) | 16g | 8.9g | 90 |
| Stonyfield Organic Greek Nonfat Yogurt Plain | 16g | 8.9g | 90 |
| Fage Total 5% Greek Strained Yogurt | 15g | 8.8g | 160 |
| Oikos Pro Vanilla Greek Yogurt | 20g | 8.3g | 140 |
Two honest reads here. Against Fage Total 5%, Chobani matches the protein but costs 70 fewer calories — purely the fat difference, so the “better” pick is whichever side of the richness-vs-calories trade you want. Against Oikos Pro, Chobani loses on protein: Oikos packs 20g, but it’s a protein-fortified product (milk protein concentrate added) rather than a simple strained yogurt, which is a different category of thing. If you want the most protein per cup, Oikos wins; if you want plain strained yogurt with a one-line ingredient list, this is it. And against organic Stonyfield, the macros are identical — the choice there is organic sourcing versus Chobani’s wider availability and usually lower price.
Who it’s for
This is the affordable, everywhere-stocked benchmark for plain nonfat Greek yogurt — the workhorse rival to Fage that does the high-protein, low-calorie, clean-label job without charging a premium. It’s the right pick if you eat yogurt for protein while watching calories, or if you cook with it as a sour-cream and mayo stand-in. The shopper who should look elsewhere is the one chasing maximum protein per cup (go fortified, like Oikos Pro) or the one who eats it plain and finds nonfat too thin (step up to a 2% or 5% tub).
Ingredients
Cultured nonfat milk, plus six live and active cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Casei, and L. Rhamnosus. That’s the entire list — no thickeners, no stabilizers, no added sugar. (Verbatim from the USDA Branded Foods entry, FDC 2755837.)
Where to buy
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Quick Facts
Per serving · 180g
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (180g) |
|---|---|
| Calories | 90 |
| Protein | 16g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Total Carbohydrates | 6g |
| Total Sugars | 6g |
| Sodium | 65mg |
Scope: This page applies specifically to Chobani Plain Non- Fat Greek Yogurt · UPC 00894700010137. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Chobani Plain Non-Fat Greek Yogurt?
16 grams per 180g cup (USDA FDC 2755837). On a per-100g basis that works out to 8.9g, or about 2.5g per ounce. The per-serving number is the one that matters here — a single cup covers nearly a third of a typical daily protein floor.
Why is the protein density only a C if Greek yogurt is 'high protein'?
Both can be true. Greek yogurt is high in protein per serving (16g is a real meal-sized dose), but per 100g it's only 8.9g because strained yogurt is still mostly water. Labelgrade's density score is normalized per 100g, where yogurt can't compete with a dry food like jerky or protein powder. Judge it by the cup, not the gram.
Does Chobani Plain Non-Fat Greek Yogurt have added sugar?
None. The 6g of sugars per serving are entirely naturally-occurring lactose from the milk — there is no added sugar in the USDA entry, and the ingredient list is just cultured nonfat milk plus cultures. That's the whole appeal of buying plain: you control the sweetness, not Chobani.
How is it zero fat and zero saturated fat?
It's made from nonfat (skim) milk, so the cream is removed before culturing. That's what drives the 90-calorie count and the perfect saturated-fat score — but it also means you lose the richer mouthfeel of a 2% or 5% yogurt like Fage Total.
Chobani Plain Non-Fat vs Fage Total 5% — which should I buy?
Same protein range (16g vs 15g), very different calories: this Chobani is 90 calories, Fage Total 5% is 160 because of the whole-milk fat. Pick Chobani when you're counting calories or want a high-protein base to cook with; pick Fage 5% when you want it thicker and more satisfying eaten plain.
Is it 'high in protein' under FDA rules?
Yes. 16g is 32% of the FDA's 50g Daily Value, comfortably past the 20%-per-serving threshold required to make a 'high in protein' claim.
How much sodium and how many net carbs?
65mg of sodium (about 3% of the 2,300mg daily limit) and 6g of total carbs, all of it lactose with no fiber. Low enough on sodium that salt is a non-issue here.
When was this data last verified?
2026-06-02, against USDA FoodData Central FDC 2755837. We re-verify top pages monthly and update within 7 days of a reformulation.