What Yogurts Can You Eat on the Dukan Diet

Permitted Protein Yogurts

You can eat both ordinary and Greek yogurt as a permitted dairy protein  but you can’t eat any ordinary or Greek yogurt as they all don’t meet the guidelines provided by Dr Dukan.


The yogurts should fat free whenever possible but if you are unable to get fat free you can use products with up to 2% fat. To show why the fat content matters I’ve provided the nutritional information for all three types of Fage Greek yogurt in the table below:

Fage Greek Yogurts

Per Serving: 1 Cup (227g)

Calories

Calories from fat

Saturated fat (Total fat)

Cholesterol

Sodium

Carbs (Sugar)

Protein

0%

130

0

0 (0)

0

85mg

9g

23g

2%

170

40

3g (4.5g)

15mg

75mg

9g

23g

Classic

310

210

18g (23g)

35mg

60mg

7g

18g

If the Dukan Diet was just a high protein, low carb diet you would be able to eat the Classic Greek yogurt but  as you can see the calorie content of the Classic is much higher and it provides less protein.  The Dukan Diet is a high protein, low fat, low carb diet but it is also a low sugar diet so not only should your yogurt have 2% or less fat they should also have no added sugar, fruit puree, fruit pieces or fruit juice.  If you can’t find fat free yogurts try to adjust for this by eating a little less.

It is quite difficult to find any flavored yogurt which meets these rules as most contain a small amount of added sugar but it isn’t always easy to see the sugar in the ingredients.  The added ingredient you are looking to avoid in yogurts and other foods are

  • Syrup
  • Sucrose
  • Raw sugar
  • Molasses
  • Malt syrup
  • Maltose
  • Invert sugar
  • Honey
  • High-fructose corn syrup
  • Glucose
  • Fructose
  • Evaporated cane juice
  • Dextrose
  • Crystalline fructose
  • Corn syrup
  • Corn sweetener
  • Cane sugar
  • Cane crystals
  • Brown sugar
  • Agave nectar

To get around the problem of not being able to find I buy plain yogurts and then sweeten and flavor them myself.

Tolerated Yogurts

In Cruise Phase you can add up to two tolerated items each day to your diet and one of these tolerated items is a fruit yogurt which has added fruit.  You could if you wish have fruit yogurt for both your tolerated items.  The yogurts still need to be 2% fat or less with no added sugar.

I’ve never found any yogurts which meet these criteria so again I make my own but this isn’t a Dukan approved adaptation .  I will finely chop a few soft fruits and either sprinkle them on top of my yogurt or mix them in.  I have a rule of thumb to add around 2 g of carbs – which is about

  • 10 blueberries
  • 9 raspberries
  • 4 small strawberries

235 Responses to “What Yogurts Can You Eat on the Dukan Diet”

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  • April on April 23, 2015

    Hi Amber,

    It’s me again :) I consume this fat free yogurt a lot, and suddenly I realized I am not quite sure whether it is totally fine to eat this. Here are the ingredients per 175 grams:

    Carbohydrates: 6 g
    Sugar: 2 g

    Could you please advise if I can keep eating this? It’s pretty delicious :)

    Thank you,
    April

    • Amber on April 23, 2015

      Hi April

      This is fine – all milk products contain sugar from the lactose that milk contains.

      Kind regards

      Amber:)

  • Vanessa DeVore on April 23, 2015

    I’m so bummed I just found this website after the end of my 3rd day of Attack and not losing any weight. I’ve been eating nonfat vanilla yogurt that is too high in carbs/sugars! I wish this clarification was written in the book…oh well! Any way, I have a plant based protein smoothie powder by Vega. Per 26 gms there are:

    Carbs 5g
    Sugars 2g
    Protein 15g
    Fat 0.5g

    It’s delish and prepared with water. Just want to make sure it’s okay to have during Attack. Starting over tomorrow..ugh!

    • Amber on April 23, 2015

      Hi Vanessa

      Dr Dukan isn’t a fan of protein powder as he doesn’t consider it to be real food. For this reason it isn’t in the list of allowed foods.

      Best wishes

      Amber:)

  • Yeliz on April 7, 2015

    Hi Amber,

    I am in attack phase and in my 4th day. I already lost 6 pounds:)!!

    Do you think Trader Joe’s plain non fat european yogurt is fine?

    In every 227gr, there is:

    %0 fat
    17 gr %7 carbs
    10 gr sugar.

    I also cannot eat yogurt unless it’s mixed up with water, dried mint and a bit salt. I can only have it as a drink. Do you think that would be a problem? And how many of those drink can i have per day?

    Thank you for the great blog!

    • Amber on April 10, 2015

      Hi Yeliz

      This yogurt is a little high in carbs but as you are mixing it with water I think it will be OK. I’d recommend not having more than 3 drinks a day.

      Best wishes

      Amber:)

    • Evelyn on April 11, 2015

      I think that is a LOT of carbs and sugar. some people might tolerate more carbs some not so much. I would leave that yogurt and look for one that has less or eat only 100 grams

      • Amber on April 12, 2015

        Hi Evelyn

        17 grams per 227 grams works out at 7.5 % which as I said is a little high but as Yeliz is diluting it with water I think he could probably use this brand without any problem but I have set a limit of 3 drinks per day.

        Thanks

        Amber:)

  • Jacquie on March 22, 2015

    Hi
    Starting this diet tomorrow! Are the Yeo valley 0% fat yoghurts ok? They have 8.5g sugars so don’t think they are.

    Thanks

  • meg on March 11, 2015

    I am on my 4th day of the Attack Phase. Can I eat 0 fat cottage cheese? Also – what brand of yogurt do people eat – they all seem to have sugar

    • Amber on March 15, 2015

      Hi Meg

      Yes you can eat 0% fat Cottage cheese and all dairy products contain sugar which comes from the lactose that milk contains.

      The easiest way to find a suitable yogurt is to check labels, you are looking for a low fat/fat free yogurts that contain less than 7% (7 g per 100 g) of carbs.

      Best wishes

      Amber:)

  • jane on February 22, 2015

    Hi I am on 4th day of Attack phase. I am staying at a hotel and I was unable to go and get some suitable foods due to the severe weather here. So I had to grab something from the hotel cafeteria but there was only milk and yogurt that I could eat. But I really dont know that kind of milk or yogurt they were serving. In case they were serving whole milk or yogurt that are not in low fat, am i screwed and need to start over…?

    • Amber on February 22, 2015

      Hi Jane

      You’ve just got to take a pragmatic approach and go for damage limitation for as long as you are stuck at the hotel. As soon as you are able just continue with the Dukan Diet from where you left it.

      Hope the weather changes for the better soon!

      Best wishes

      Amber:)

  • Nathaly on February 22, 2015

    Hi Amber i just wonder if is ok for the attacke phase the simply plain soya ALPRO BRAND !! Thanks

    • Amber on February 22, 2015

      Hi Nathaly

      Yes you can replace dairy product with soy but try not to have too much as they are slightly different nutritionally.

      Kind regards

      Amber:)

  • Zana on February 10, 2015

    Hi,

    I have just started my attack phase, and want to make sure that the yogurt I bought is suitable. It is “In Shape : Fat Free Tropical Yogurt” from the Dairybelle range.

    Per 100g:
    Glycaemic Carbs 9
    Total Sugar 0.6
    Total fat 0.5
    Sat Fat 0.1

    Thank you so much for the great website and your response :)

    • Amber on February 11, 2015

      Hi Zana

      Sorry but this yogurt is too high in carbs – you need to look for yogurts that have 7g of carbs per 100g (7%).

      Best wishes

      Amber:)

  • Kippy on February 10, 2015

    Can I take this Vanilla/Strawberry yoghurt below during the attack phase? This the nutritional value….

    Typical Nutritional Values per 100ml

    Energy Value 48kcal

    Carbohydrates 8.5g
    Of which Sucrose 0g

    Protein 3.9g

    Milk fat <0.5g

    Description:

    Virtually fat free!. Highly recommended for those on diet or people suffering from diabetes.
    Sweetened, except NATURE, with Aspartame made from natural protein components and containing no sodium, carbohydrates, cholesterol or fat. Its safety is endorsed by authorities concerned in the USA, Canada, EU, WHO and over 90 nations worldwide.

    Contains 55% less calories (48 Kcal per 100g) as compared to the BiO stirred yoghurts.
    Also Contains: Phenylketonurics: contains phenylalanine
    Allergen info: Contains reduced amount of milk lactose

    • Amber on February 11, 2015

      Hi Kippy

      This yogurt is too high in carbs to be suitable – you need to look for yogurts that either have no fruit and no added sugars or ones that have less than 2% fat content and less than 7% carbs.

      Best wishes

      Amber:)

  • Sam on February 5, 2015

    Hi ,
    I am new at this diet.
    Just want it to check if (Onken fat fee vanilla yogurt ) is allowed
    100g as 75 calories
    0.1g fat
    Carbs 13.0g
    Sugars 12.0g
    Protein 4.4 g

    Thanks

    • Amber on February 7, 2015

      Hi Sam

      Unfortunately Onken yogurts contain added sugars that make them too high in carbs to be suitable to use.

      Sorry!

      Amber:)

  • April on February 4, 2015

    Hi Amber,

    Today I got a vanilla yogurt which is a Weight Watchers approved yogurt. It has 5 gr carbs and 4 gr sugar in 100 grams (it is fat free of course). Do you think I can eat this limitless as well? It just tastes pretty sweet so I couldn’t be sure.

    Thanks so much,
    April

    • Amber on February 5, 2015

      Hi April

      This product is fine to use as unlimited dairy protein but try to eat a varied diet including lots of different types of food as you can. The paid coached version recommends limiting the intake of dairy protein to 1 kg per day.

      All comments to the site are fully moderated as I get hundreds of spam comments each day so they don’t appear on the site until I approve them.

      Best wishes

      Amber:)

    • Cindy on March 23, 2015

      Hi, April

      What was the name of the Vanilla Yogurt with less than 5 gr of carbs?

      Thanks!
      Cindy

  • Tania on January 29, 2015

    Hi Amber!! I am back on Dukan after having lost 30lbs (and putting 10 back on through reckless eating :().

    I have forgotten a couple of things, so wanted to check! I have managed to find some Weight watchers yogs (British favourites) which contain fruit and meet Dukan requirements. The rhubarb and vanilla one has:

    per 100g (0.1g fat and 6.3g carb (5.7g of which sugars)

    and the strawberry cheesecake one has:

    per 100g (0.1g fat and 6.6g carb (6.1g of which sugars).

    Does this men they don’t count as ‘tolerated’ because they meet dukan requirements? Can I have them unlimited?

    Thank you in advance!!

    • Amber on January 29, 2015

      Hi Tania

      It is good to hear from you again but it is a shame that it has to be in these circumstances.

      Yes both yogurts can be eaten as unlimited dairy but try to limit yourself to 1 kg of dairy from all sources per day.

      Best wishes

      Amber:)

  • Natty on January 21, 2015

    Helo
    Can i use any other oatmeal.i can’t find the dukan type
    Thanks

    • Amber on January 22, 2015

      Sorry Natty if you can’t find oat bran there is no alternative replacement.

      Kind regards

      Amber:)

  • LH on January 12, 2015

    I am on the attack phase. I come from SA and we have parmalat fat free ‘fabulite’ yogurt. I’ve bought the normal vanilla flavoured one. It has 3.1g of sugar per 100g and only 2.9g of proteien per 100g – is this sufficient? And how much of this can I eat?

    • Amber on January 12, 2015

      Hi LH

      You can use this yogurt as a fat free dairy protein and it is advised to limit all sources of dairy protein to 1 kg or under and 1 ml equals 1 g.

      Best wishes

      Amber:)

  • Linda on November 4, 2014

    Hello,
    could you recommend any brand (UK) yogurt (with taste, no sugar and not simply plain) that I can use in attack phase.
    How can I flavor yogurt in attack phase? Vaniilla pod? What else?
    Thank you!

    • Amber on November 13, 2014

      Hi Linda

      Most of the Weightwatcher yogurts are under 7% carbs. I used to add a little cinnamon to my plain yogurts and sometimes a little coffee dissolved in hot water and then allowed to cool.

      Kind regards

      Amber:)

      • linda on November 25, 2014

        Thanks.
        Today in Sainsburys I found sugar and fat free fruit yogurt “DIET” Irish yogurts.

        http://m.tesco.com/h5/groceries/r/www.tesco.com/groceries/product/details/?id=265248497

        Is it ok to eat?
        Thanks

        • Amber on November 26, 2014

          Hi Linda

          These yogurts are suitable to use a fruit yogurts – where you can have two as your tolerated items. They are too high in carbs to be eaten in unlimited amounts.

          A:)

          • linda on November 27, 2014

            Yeah, I know 2 pots max;)

  • janet on November 2, 2014

    I am confused about 0% fat yogurt ? I have found one its called Rachels, 0% fat yogurt (hard to find choices as I live in the Middle east Qatar) this is from UK Wales – blueberry 0% organic has carbs 14.1g of which sugars 13.9g is this allowed?
    I found another called Onken (also says from UK) fat free same carbs almost 13g of which sugars 12g per 100g

    Allowed or should I only use FAGE which to me tastes like poison without fruit ! Am on start of wk 3 -4kg lost enjoying the programme

    • Amber on November 13, 2014

      HI Janet

      Unfortunately these yogurts are too high in carbs to be suitable so you should really stick with the Fage.

      Kind regards

      Amber:)

  • Simon on October 21, 2014

    Hi
    Symbio probalance 99% fat free

    How much I can eat ? in the attack Phase

    Fat total 1.3g x serving size 150g

    Thanks

    • Amber on October 22, 2014

      Hi Simon

      Being from the UK I’m not much help but having checked the nutritional info the Natural Unsweetened Symbio Probalance Yogurt would be suitable. The paid coached version suggests that you limit the overall dairy consumption to 1 kg – 1 ml is treated as equalling 1 g.

      Kind regards

      Amber:)

  • Sal on October 14, 2014

    Is it ok to buy fat free yogurt and add 10 blueberries to it on the attack phase?

    • Amber on October 15, 2014

      Hi Sal

      Sorry but blueberries are not allowed in the Attack phase but you could do this in Cruise if you treated the yogurt as of your two daily tolerated items, as yogurt with a little unsweetened fruit puree is allowed.

      Kind regards

      Amber:)

    • Amber on October 15, 2014

      Hi Sal

      Yogurt with unsweetened fruit puree is added as a tolerated item in the Cruise phase so it isn’t allowed in the Attack phase.

      Kind regards

      Amber:)

  • Jill on October 8, 2014

    I have just begun the attack phase. I have been eating the Fage 0% yogurt with 1 1/2 Tbsp oat bran. It is a bit sour so I have added spenda, pumpkin spice, and a bit of soy milk. I heat it up in the morning. I find it filling and it taste good! I have read different thoughts on the amount of yogurt you can eat. If I am eating the Fage 0%, is 2-3 cups per day too much?

    • Amber on October 8, 2014

      Hi Jill

      The dairy foods do contain carbohyrdrates so it is suggested that you restrict the amounts of all dairy to under 1 kg per day. If a food is in ml rather than grams, 1 ml is treated as equalling 1 g.

      Best wishes

      Amber:)

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