Oikos Nonfat Greek Yogurt (Plain): 15g Protein, Labelgrade B+ (84/100)
B+ 84 / 100 — Plain nonfat Greek yogurt with a one-ingredient label: cultured nonfat milk. 15g of protein for ~80 calories at zero fat and no added sugar. The grade is held just under A- by moderate per-100g protein density (10g) and the structural zero-fiber of any dairy product.
🛒 Buy on Amazon →The short answer
Oikos Plain Nonfat Greek Yogurt gives you 15 g of protein for about 80 calories in a 5.3 oz (150 g) cup (USDA FDC 2619049) — roughly 10 g of protein per 100 g — off an ingredient list that is a single line: cultured grade A nonfat milk. No fat, no added sugar, no thickeners, no flavors. It earns a B+ (84/100). Four of its six dimensions score a perfect 100; the only things capping it below A- are per-100g protein density (good for a yogurt, not powder-tier) and the zero fiber every dairy food carries. This is the unsweetened workhorse of the Oikos line — the cup you buy on repeat and point at everything else.
Why the B+
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 65 / 100 | 10 g per 100 g — dense for a spoonable dairy food, modest beside meat or whey. The 15 g per cup is what carries the day |
| Ingredient quality | A- | 88 / 100 | One ingredient: cultured nonfat milk. Nothing to flag, no gums or sweeteners. About as short as a real food label gets |
| Saturated fat load | A+ | 100 / 100 | 0 g — nonfat by definition |
| Sodium load | A+ | 100 / 100 | 60 mg per cup, ~3% of the daily limit — low |
| Sugar load | A+ | 100 / 100 | 6 g, all naturally-occurring lactose; zero added sugar |
| Fiber | F | 30 / 100 | 0 g — structural for dairy, not a fault of this cup specifically |
The honest read: the two sub-A scores are both dairy math, not formulation misses. There is no fiber in strained milk, and a yogurt’s protein-per-100g is inherently lower than a dehydrated powder because most of the cup is still water. Nothing here is bolted on, watered down, or padded — which is exactly why ingredient quality lands at A-. The grade is held under A- by structure, not by a bad ingredient.
What the one-ingredient label actually buys you
The single line — cultured grade A nonfat milk — is the product’s whole pitch, and it pays off in two concrete ways most shoppers don’t connect.
- All 6 g of sugar is lactose, so “no added sugar” isn’t a marketing claim here — it’s arithmetic. With nothing on the label but milk and cultures, there is no cane sugar, fruit concentrate, or juice for sweetener to hide in. That’s a sharper guarantee than a flavored cup waving a “no added sugar” flag.
- Unsweetened means it works savory. A vanilla or fruit cup is locked into dessert duty. Plain swaps 1:1 for sour cream or mayo, carries a marinade, and folds into dressings and baking without fighting the dish. You’re buying a base ingredient, not just a snack.
The trade-off is real and worth stating: at 0 g fat and one ingredient, this is a near single-macro food — protein plus a useful 150 mg of calcium (15% DV) and not much else. It’s a strong component of a meal, not the whole meal.
Where it sits in the Oikos family
Three tiers, one decision. Plain is the unsweetened base; Triple Zero is the flavored, stevia-and-fiber version of the same protein; Oikos Pro is the whey-boosted high-protein tier. The plain-vs-Triple-Zero comparison is the one most people are actually making at the cooler door, and both numbers below are verified per-cup:
| Cup (5.3 oz / 150 g) | Protein | Calories | Sugar | Fiber | Note |
|---|---|---|---|---|---|
| Oikos Plain Nonfat (this) | 15 g | 80 | 6 g (lactose) | 0 g | One ingredient, unsweetened |
| Oikos Triple Zero, Cherry | 15 g | 120 | 6 g (lactose) | 6 g | Stevia-sweetened, +chicory-root fiber, flavored |
Same 15 g of protein on both lines. Triple Zero spends its extra 40 calories on stevia-sweetened cherry flavor and 6 g of added chicory-root fiber (inulin) — a genuinely good macro split if you want a finished, dessert-ish snack with no added sugar. Plain keeps the calories lower and hands you the steering wheel: sweeten it your way, or don’t. Buy Plain for control and savory cooking; buy Triple Zero when you’d rather not flavor it yourself. (Oikos Pro chases a bigger protein number with added whey at higher calories — a different job entirely; check that cup’s own label.)
How it stacks up against plant-based
If you’re cross-shopping the broader yogurt aisle, the gap with non-dairy is stark. Kite Hill’s almond-milk yogurt (Peach), a popular plant-based cup in the same 150 g size, lands at 5 g of protein and 180 calories — because an almond-milk base is mostly water and the calories come from almond fat and cane sugar (its second ingredient). That’s roughly one-third the protein at more than double the calories of Oikos Plain. For a protein target, dairy Greek yogurt isn’t close to plant-based here; the plant cup reads as a dessert, not a protein food.
Whole-food equivalent
One cup of Oikos Plain (15 g protein) ≈ 48 g of cooked chicken breast (about 1.7 oz), at comparable calories per gram of protein. The trade versus chicken is the obvious one: zero prep, eaten cold with a spoon, and it doubles as a cooking ingredient. The cost is that it’s a single-macro food — protein and a little calcium, no fiber, no real fat — so treat it as one building block of a meal, not the meal itself.
Ingredients (from the USDA Branded Foods entry)
Cultured grade A nonfat milk.
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
🔬 Compare this product side-by-side with any other →
Quick Facts
Per serving · 1 cup (150 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 cup (150 g)) |
|---|---|
| Calories | 79.5 |
| Protein | 15g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 6g |
| Dietary Fiber | 0g |
| Total Sugars | 6g |
| Sodium | 60mg |
| Cholesterol | 4.5mg |
| Calcium | 150mg |
| Iron | 0mg |
| Potassium | 170mg |
Scope: This page applies specifically to Oikos Nonfat Greek Yogurt, Plain (5.3 oz (150 g) cup) · UPC 036632027146. 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 Oikos Plain Nonfat Greek Yogurt?
15 g of protein per 5.3 oz (150 g) cup (USDA FDC 2619049) — about 10 g per 100 g. That clears the FDA's 'high in protein' bar (20% of the 50 g Daily Value) in a single cup.
Is the 6 g of sugar added sugar?
No. All 6 g is lactose, the sugar naturally present in milk. The ingredient line is one item — cultured grade A nonfat milk — so there is literally nothing else the sugar could be. That is why sugar load scores A+ (100) despite the cup not being sugar-free.
Why only a C+ for protein density if it's 'high in protein'?
Two different yardsticks. Per cup, 15 g is plenty. But Labelgrade's density score is per 100 g, and at 10 g per 100 g this yogurt is a third of a serving of meat (chicken breast is ~31 g). It's dense for a spoonable dairy food, modest against a steak or a scoop of whey. The 15 g per cup is what you actually eat.
Plain vs the flavored Triple Zero — which Oikos should I buy?
Same 15 g of protein either way. Plain is one ingredient, ~80 calories, and unsweetened, so you control it (sweeten, or go savory). Triple Zero Cherry is 120 calories and bolts on stevia plus 6 g of chicory-root fiber for grab-and-go flavor without added sugar. Buy plain for cooking and control; buy Triple Zero when you want a finished snack.
How is this different from Oikos Pro?
Oikos Pro is the line's whey-boosted, higher-protein tier (and often higher calorie). This plain nonfat cup is the everyday workhorse: lower calories, one ingredient, no isolate added. Pro chases a bigger protein number; Plain wins on label simplicity and price per gram. Always read the specific cup — macros swing widely across the Oikos family.
Is Oikos Plain lactose-free?
Not labeled lactose-free, and the 6 g of sugar is lactose. But Greek yogurt is strained — which drains off some of the whey and the lactose it carries — and the live cultures help break down lactose, so it sits lower in lactose than regular yogurt. Many people with mild intolerance handle it; severe intolerance should test their own response.
What can I do with plain Greek yogurt besides eat it with a spoon?
Because it's unsweetened, it goes places a flavored cup can't: swap it 1:1 for sour cream or mayo, thin it into a dressing or marinade, fold it into baked goods for moisture and protein, or build a savory bowl. That versatility is the whole case for buying plain over flavored.