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

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

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  • 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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