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

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

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  • Monika on July 25, 2015

    I am starting attack phase and im trying to eat fage total 0% greek yoghurt but it doesnt taste very nice what can i add to it to make it taste better ? Also can i please have a list of foods that are allowed and portion sizes

  • sasha on June 8, 2015

    hi from south africa can i have low fat flavoured yoghurt on attack phase thanks and is biltong allowed no fat on it (it is dried meat) like jerky not sure of fat content

    • Amber on June 13, 2015

      Hi Sasha

      There are so many different yogurts and not all of them are suitable. You need to check out the nutritional information and look for yogurts that have less than 2 g of fat and 7 g of carbohydrates per 100 g.

      Dr Dukan removed biltong from the list of allowed foods due to the high salt content. http://thedukandietsite.com/2963/dukan-diet-update-biltong-not-allowed-on-dukan-diet/

      Kind regards

      Amber:)

      • Ben on June 22, 2015

        Hi Amber

        Could you please let me know if Activia 0% fat Vanilla yoghurt is allowed (http://www.tesco.com/groceries/product/details/?id=262874819) and also what the guidelines are for yoghurt’s please? The book seems to indicate any 0% fat yoghurt is okay, but I am getting confused by the scope of answers out there!! Please help!

        Do you know any brands in the UK that are okay?

        Very many thanks,

        Ben

        • Amber on June 28, 2015

          Hi Ben

          If you are not going to use the up to 7 g of carbs per 100 g and up to 2 g of fat per 100 g the yogurts need to be fat free and all types of sugar free. The Activia yogurt you’ve asked about has added sugar in the form of fructose and this also pushes it above the 7 g of carbs per 100 g. Most but not all of the Weightwatchers yogurts meet the under 7 g of carbs and 2 g of fat per 100 g.

          Best wishes

          Amber:)

  • Mandy-Lou on June 6, 2015

    Hi Amber,

    I’m using Fage 0% Greek Yoghurt on the Attack Phase. How many grams of this yoghurt is allowed per day? Per 100g, it contains 0 fat, 4g of carbs, of which sugars 4g. Thanks :)

    • Amber on June 13, 2015

      Hi Mandy-Lou

      This is an unlimited protein but it is advisable not to exceed 1 kg of fat free dairy each day.

      Best wishes

      Amber:)

  • kay on May 28, 2015

    Hi sorry about that. Its per single serving 55g

    • Amber on May 31, 2015

      Hi Kay

      Sorry this food is too high in fat – 10.78 g of fat per 55 g is 19.6% fat content.

      Kind regards

      Amber:)

  • Steph on May 26, 2015

    Hi there,
    just wanted to check my yoghurt – it’s yeo valley 0% greek yoghurt with 7g of carbs / sugar per 100g ?

    Many thanks

    • Amber on May 31, 2015

      Hi Steph

      Yes your yoghurt is fine. It meets both the no added sugar and the under 2% fat/7% carbs rule.

      Best wishes

      Amber:)

  • kay on May 25, 2015

    Hi amber heres the info

    Energy (kj) 539
    Protein (g) 7.425
    Glycaemic carbohydrate (g) 0.495
    Of which total sugar (g) 0.0
    Total fat (g) 10.78
    Of which saturated fat (g) 3.63
    Trans fat (g) 0.0
    Monounsaturated fat (g) 4.45
    Polyunsaturated fat (g) 2.695
    Dietry fibre (g) 1.925
    Total sodium (mg) 499.4

    • Amber on May 26, 2015

      Hi Kay

      What is the quantity to which these figures relates as I can’t work out any percentages without this information.

      Kind regards

      Amber:)

  • kay on May 15, 2015

    Hi im from south africa, i started the dukan 7 step diet and was wondering can i eat vienna and polony?

    • Amber on May 17, 2015

      HI Kay

      Whether you can eat these sausages will depend upon the ingredients and fat content.

      If you provide these details I’ll let you know whether they are suitable.

      Kind regards

      Amber:)

  • April on May 14, 2015

    Hi Amber,

    I guess I am still a little confused regarding the carb percentage in my yogurts. So I consume another plain yogurt which fat free, however has 6 gr (2%) carbs and 5gr sugar per 175 grams. Is this OK?

    And I also consume another one, a vanilla yogurt, the brand is Iogo – it has again 5 grams (2%) carbs and 4 grams of sugar in 100 grams. I believe this one is OK as well?

    Could you please advise?

    Thank you!
    April

    • Amber on May 14, 2015

      Hi April

      The sugar should be included in the carbs. A 175 gram yogurt can have up to 12.25 grams of carbohydrates and a 100 gram yogurt up to 7 grams of carbohydrates. It is the ratio of carbs to the quantity yogurt that determines the 7 % percentage not any of the nutritional data information shown on labels. These relate to the percentage of recommended daily intake.

      Hope this helps.

      Best wishes

      Amber:)

  • Jenny Williams on May 14, 2015

    Crystal light is an amazing replacement for the dukan diet even in attack phase. I put a little crystal light in the approved portion of plain fat free Fage Yogurt and it flavors it wonderfully and makes for nice and filling snack. Especially on the go when you can get both items in that format at any walmart.

    Another nice treat i found for the dukan (even in the attack phase) is a guilt free smoothie with the approved amount of fat free cream, 3 cups of ice, and 1 cup of diet 7up, and your favorite crystal light flavor. Blend in a blender until smooth using each item until desired taste/consistency is reached. Both super satisfying when your trying to battle a craving! Also better than adding the fruit in because it seems that adding the fruit in for me makes me plateau.

    • Amber on May 14, 2015

      Hi Jenny

      Thanks for sharing your treats.

      Crystal Light isn’t an approved Dukan Diet food as it contains small levels of maltodextrin a form of sugar. However I do know that it is used quite widely by many people like yourself who are following the Dukan without it appearing to damage their weight loss.

      Best wishes

      Amber:)

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