Fage Total 5% Greek Strained Yogurt: Protein, Calories & Labelgrade B (78/100)
B 78 / 100 — Effectively zero sugar and very low sodium.
🛒 Buy on Amazon →The short answer
Fage Total 5% is the whole-milk member of Fage’s strained Greek line — 15 g of protein and 160 calories per 3/4 cup (170 g), or about 8.8 g of protein per 100 g (Fage’s Nutrition Facts; USDA FDC 2756936). It earns a Labelgrade B (78 / 100). The label is the same near-perfect two-liner as the nonfat version — skimmed milk, cream, and five live cultures, nothing else — and it posts the same negligible sugar and sodium. What costs it the grade is the one word the 0% doesn’t have: cream. That milkfat displaces protein per calorie (density drops to a C) and brings 6 g of saturated fat (a B). This is the richest, most filling yogurt in the Total range — a whole-food choice, not a protein-maxing one. If your goal is protein per calorie, the 0% nonfat version grades higher.
Why the B
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C | 63 / 100 | 8.8 g per 100 g. A real per-serving dose, but the cream takes the room protein would fill — per calorie, the 0% carries roughly double. Good protein, not dense protein |
| Ingredient quality | B+ | 83 / 100 | Two real ingredients (skimmed milk + cream) and five live cultures. No gums, stabilizers, added sugar, or artificial anything — about as clean as packaged food gets |
| Saturated fat load | B | 77 / 100 | 6 g per serving, all from the cream — ~30% of the FDA’s 20 g daily limit in one cup. Moderate, and the only macro working against this yogurt |
| Sodium load | A+ | 100 / 100 | 60 mg per serving, ~3% of the daily limit. No added salt — just what milk carries |
| Sugar load | A+ | 100 / 100 | 5 g, every gram naturally-occurring lactose. Zero added sugar — plain Fage never sweetens |
| Fiber | F | 30 / 100 | 0 g. Expected: dairy carries no fiber. The grade marks the dimension, not a flaw |
| Overall | B | 77 / 100 | A clean, whole-food yogurt held to a B by the very fat that makes it good — the cream lowers protein density and adds saturated fat. Perfect sugar and sodium; the trade-off is richness versus protein-per-calorie |
The two A+ marks tell you Fage didn’t cut a single corner on what goes in: no sweeteners, no salt, no fillers. The B comes entirely from physics, not formulation. Cream is mostly fat and water, so adding it to strained yogurt dilutes the protein concentration and loads saturated fat — a single ingredient pulling two scores down at once. That is the honest reason the 5% sits a notch below the 0%.
The 0%-vs-5% decision (the whole point of this page)
Fage prints the milkfat percentage right in the name, and across the plain Total line it is the only thing that changes — same milk, same five cultures, same straining. So the buying decision isn’t about brand or quality; it’s one number. Here is what that number does:
| Product | Protein / serving | Per 100 g | Calories | Sat fat / serving |
|---|---|---|---|---|
| Fage Total 5% (this product) | 15 g | 8.8 g | 160 | 6 g |
| Fage Total 0% Nonfat | 18 g | 10 g | 90 | 0 g |
| Chobani Plain Non-Fat | 16 g | 8.9 g | 90 | 0 g |
Read the calorie column, because it’s where the trade-off actually lives. The 0% delivers more protein (18 g) for fewer calories (90) than the 5% (15 g for 160) — roughly twice the protein per calorie, with zero saturated fat. If you’re tracking macros or eating yogurt to hit a protein target, that gap is decisive: the 0% wins outright on the numbers, which is why it grades B+ (82) to this version’s B.
So why would anyone buy the 5%? Because the same cream that costs it the grade is the reason it eats like a treat. Full-fat strained yogurt is thicker, glossier, and more satiating; the fat slows digestion and blunts the tang, so a plain cup tastes nearly dessert-like with no sweetener added. People who find the 0% chalky or who want a snack that holds them for hours are buying exactly the right thing. The 2% is the literal middle ground.
What the cream gives, and what it costs
A 3/4 cup serving of Total 5% carries the same 200 mg of calcium (15% DV) and 260 mg of potassium as its leaner siblings — those come from the milk, and straining doesn’t drain them. You also get the five live cultures and zero prep. The whole nutritional difference of the “5%” is on the fat line: 9 g of total fat, 6 g of it saturated, and 80 of the 160 calories. Whether that’s worth it depends entirely on your goal. As a satisfying breakfast or an evening snack, the extra fat is a feature — it’s what makes a plain, unsweetened yogurt enjoyable to eat. As a lean-protein workhorse for someone counting calories, it’s pure overhead, and the 0% is the smarter buy. Same brand, same clean label, different jobs.
Ingredients
Grade A Pasteurized Skimmed Milk and Cream, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei). That’s the full statement — two dairy inputs and five named cultures, nothing added. The “and Cream” is the single edit that separates this label from Fage Total 0%, and it’s the whole story of the grade. (Verbatim from Fage’s published label; USDA FDC 2756936.)
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 · 170 g (3/4 cup)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (170 g (3/4 cup)) |
|---|---|
| Calories | 160 |
| Protein | 15g |
| Total Fat | 9g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Total Carbohydrates | 5g |
| Dietary Fiber | 0g |
| Total Sugars | 5g |
| Added Sugars | 0g |
| Sodium | 60mg |
| Cholesterol | 30mg |
| Calcium | 200mg |
| Potassium | 260mg |
Scope: This page applies specifically to Fage Total 5% Greek Strained Yogurt · UPC 00689544080602. 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 Fage Total 5% Greek Strained Yogurt?
15 grams per 3/4 cup (170 g) serving — about 8.8 g of protein per 100 g, or 2.5 g per oz (manufacturer label; USDA FDC 2756936). Per serving that's a real meal-sized dose, but the nonfat Total 0% delivers 18 g for just 90 calories, so per calorie it carries roughly twice the protein. The cream in the 5% is what closes that gap.
How many calories are in Fage Total 5% per serving?
160 calories per 3/4 cup (170 g). The 9 g of fat (6 g of it saturated) account for about 80 calories — more than half the total. That milkfat is the entire reason the 5% tastes richer and sits heavier than the 0%, which lands at 90 calories for a comparable cup.
What's in Fage Total 5% Greek Strained Yogurt?
Two real ingredients: Grade A pasteurized skimmed milk and cream, and five live active cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, and L. Casei). The 'and cream' is the only thing that separates this label from the 0% version. No thickeners, gums, stabilizers, added sugar, or artificial flavors — the full statement is printed verbatim at the bottom of this page.
Does Fage Total 5% have added sugar?
No. The 5 g of sugars per serving are entirely naturally-occurring lactose from the milk; added sugars are 0 g. Plain Fage is never sweetened — straining even removes some of the lactose with the whey, which is why a strained yogurt runs lower in sugar than the regular plain stuff.
How much saturated fat is in Fage Total 5%, and is that a problem?
6 g per 3/4 cup (170 g) — about 30% of the FDA's 20 g daily limit, and the single number that holds this yogurt to a B instead of an A-. It all comes from the cream. In context it's dairy fat eaten with protein and calcium, not a junk source, but it's the one macro working against the 5%. The 0% version has 0 g.
Fage Total 5% vs 0% — which should I buy?
It's a richness-versus-density trade, with the same two-line label on both. Pick 5% if you want a creamier, more satiating yogurt and 15 g of protein is plenty; the fat keeps you full longer and tastes like dessert eaten plain. Pick 0% if you're optimizing protein per calorie — it delivers 18 g for 90 calories with no saturated fat. The 2% sits in between.
Is Fage Total 5% keto-friendly?
It fits most low-carb and ketogenic plans: 5 g total carbs (all lactose, so 5 g net), 9 g fat, and 15 g protein per serving. Of the three Total fat levels, the 5% actually suits keto best because the higher fat ratio matches the macro split, though no single yogurt makes or breaks a keto day.
When was this data last verified?
2026-05-31, against Fage's published Nutrition Facts (usa.fage) and USDA FoodData Central FDC 2756936. We re-verify top-traffic pages monthly and update within 7 days of any reformulation.