Chobani Greek Yogurt vs Sardines
Side-by-side macro comparison. Chobani Greek Yogurt vs Sardines per their standard serving sizes.
Chobani Greek Yogurt
per 5.3 oz container (150g)
Macro Comparison Table
| Macro | Chobani Greek Yogurt | Sardines | Difference |
|---|---|---|---|
| Calories | 120 cal | 191 cal | -37% Chobani |
| Protein | 12g | 23g | -48% Chobani |
| Carbs | 17g | 0g | 0% Chobani |
| Fat | 0g | 11g | -100% Chobani |
Differences shown relative to Chobani Greek Yogurt. Positive = Chobani Greek Yogurt has more.
Quick Take
Chobani Greek Yogurt delivers 120 calories per serving with 12g protein, 17g carbs, and 0g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Chobani Greek Yogurt saves 71 calories per serving — meaningful over a week of meals. For protein density per calorie, Sardines wins at 48% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Chobani Greek Yogurt gives you 71 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Sardines delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sardines brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Sardines delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sardines fits cleanly into keto with only 0g carbs. Chobani Greek Yogurt at 17g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Chobani Greek Yogurt or Sardines?
Sardines has more protein: 23g vs 12g per serving. That's a difference of 11g.
Which has fewer calories, Chobani Greek Yogurt or Sardines?
Chobani Greek Yogurt has 120 calories per serving vs 191 calories in Sardines — a difference of 71 calories.
Is Chobani Greek Yogurt or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 17g carbs in Chobani Greek Yogurt.
Is Chobani Greek Yogurt or Sardines better for weight loss?
For weight loss, Chobani Greek Yogurt gives you more calorie flexibility (71 cal less per serving). For preserving muscle during a deficit, Sardines delivers more protein per calorie. Most people on cuts benefit from Sardines.
Which Is Better for Your Goal?
🔥 Weight Loss
Chobani Greek Yogurt
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Sardines
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sardines
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Chobani Greek Yogurt and Sardines stack up:
Full Chobani Greek Yogurt guide • Full Sardines guide • All comparisons