:Ratio Fiber & Protein Vanilla Dairy Snack: 20g Protein, 3g Sugar, Labelgrade A- (86/100)

The short answer

:Ratio Fiber & Protein Vanilla Dairy Snack packs 20g of protein, 10g of fiber, and just 3g of sugar into a 180-calorie cup (USDA FDC 2751827). That is the most protein and the most fiber of any single-serve cup in its peer set — and unlike the fat-free Greek yogurts it sits next to in the cooler, it deliberately leaves the fat in. It earns a Labelgrade A- (86/100): effectively zero sugar, very low sodium, very low saturated fat, and a real fiber load. The only thing holding it back from an A is protein density — the cream and added fiber dilute the per-100g number even though the per-cup total is excellent.

Why the A-

The honest read: this scores like an A- because it nails the four “load” dimensions a low-carb eater cares about (sugar, sodium, saturated fat) while adding fiber most yogurts skip. The B- on protein density isn’t a quality problem — it’s arithmetic. Pour cream and inulin into a cup and the grams-per-100g of protein drops even as the cup’s total climbs.

What it actually is: a keto yogurt, not a Greek yogurt

The “dairy snack” name on the label is doing real work, because this is not strained Greek yogurt. :Ratio (made by Dannon) starts with ultra-filtered nonfat milk and whey concentrate for the protein, then does the opposite of every fat-free competitor: it adds fat back in — pasteurized milk (cream) plus a touch of sunflower oil — for 3.5g of total fat. That is the whole point. Strip the fat out of a yogurt and you get the thin, tangy mouthfeel of a Greek 100; leave it in and you get something closer to a vanilla custard or pudding. The carrageenan and xanthan gum thicken it the rest of the way.

This is a product engineered for the low-carb and keto shopper specifically: high protein (20g), almost no sugar (3g), added fiber (10g), and enough fat to make it satisfying. The macro shape — high protein, high fiber, low sugar, moderate fat — is exactly what a keto macro counter wants to see, which is why it carries the “:Ratio” name (a reference to a target macronutrient ratio) rather than calling itself yogurt.

How it compares to the fat-free protein cups

The trade is plain in one row. The Yoplait Greek 100 cups give you ~14g of protein for ~100 calories and zero fiber, sweetened with sugar plus sucralose and ace-K. :Ratio gives you 6 more grams of protein, 10 grams of fiber, half the sugar, and a stevia-only sweetener — but it costs you 80 extra calories and 3.5g of fat to get there. If you’re counting calories first, the Greek 100 wins. If you’re counting carbs and want something that eats like dessert, :Ratio is the better fit.

Against the nonfat low-carb Greek yogurts it most resembles — Two Good (13g protein, 2g sugar, 90 cal) and Oikos Triple Zero (15g protein, 5g sugar, 3g fiber, 90 cal) — the pattern repeats: those two are leaner and lower-calorie, both stevia-sweetened like :Ratio, but neither matches its 20g protein or 10g fiber. :Ratio is the richest, highest-protein, highest-fiber option of the bunch.

The two things to know before you buy

• The fiber is functional, and it’s a big dose. That 10g comes from soluble corn fiber and chicory root fiber (inulin), both isolated and added — not from fruit or grain. They count on the label and feed gut bacteria, but 10g of soluble fiber in one sitting can cause gas or bloating if your gut isn’t used to it. Ease in rather than eating two cups on day one.
• “Net carbs” needs a second look. The label shows 21g total carbs, which looks high for a keto product. Subtract the 10g of fiber and you’re at roughly 8g of net carbs from lactose and the soluble fibers — low, but not the near-zero some keto eaters assume from the marketing. Read the carb line, not the front of the cup.

Ingredients

Pasteurized ultra-filtered nonfat milk, pasteurized milk, whey protein concentrate, soluble corn fiber, nonfat milk, chicory root fiber. Contains 2% or less of: sunflower oil, xanthan gum, natural flavor, stevia sweetener, carrageenan, and live cultures (L. bulgaricus, S. thermophilus, L. rhamnosus). (Verbatim from the USDA Branded Foods entry, FDC 2751827.)

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Scope: This page applies specifically to :Ratio Fiber And Protein Vanilla Dairy Snack (5.3 ONZ) · UPC 00070470230061. Other sizes, flavors, or formulations may differ.