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

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

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  • Dina on August 19, 2014

    I eat the Yoplait Greek Yogurt 100 calories (fat free) blueberry (5.3 oz) total fat is 0, Carbs 12grams, sugar 7grams and protein 11 grams. This is endorsed by Weight Watchers also. Is this Yogurt acceptable for the attack phase?

    • Amber on August 21, 2014

      Hi Dina

      These yogurts aren’t suitable for the Dukan as they are too high in carb and contain added sugar.

      Best wishes

      Amber:)

  • Crow on August 18, 2014

    Hi Amber,

    Is Chobani Greek 0% yogurt ok? It has 0 grams of fat, 7 grams carbs, 4g sugar 90 calories per 150g.

    • Amber on August 21, 2014

      Hi Crow

      Based on the information given it would be fine to have.

      Kind regards

      Amber:)

  • Sara on August 8, 2014

    Well that’s a bummer cause it was super yummy ha! I’m not even sure what porridge is or how to make it? Could I maybe make vanilla yogurt using the plain chobani Greek yogurt?

    • Sara on August 8, 2014

      Also the yoplait was weight watchers approved, I thought I read that those were okay? So many rules, also if I get deli meat from the deli, how do I tell it’s not fried or okay to eat, I tired to ask the guy slicing but he was absolutely no help lol, sorry for many questions just want to make sure in doing things right!

      • Amber on August 8, 2014

        Hi Sara

        Weightwatchers make their own branded yogurts and these are the ones which are OK. Deli meat is best avoided as you’ve got no idea how much fat it contains.

        Kind regards

        Amber:)

    • Amber on August 8, 2014

      Hi Sara

      Here is a recipe for porridge http://thedukandietsite.com/380/dukan-diet-vanilla-oat-bran-porridge/ and yes you could use a plain yogurt and flavour it yourself.

      Kind regards

      Amber:)

  • Sara on August 8, 2014

    Hi, I have the yoplait light vanilla (the only yogurt I can really tolerate lol) but I’m not sure if it’s okay, we live in Germany and I speak/read no German and I can’t find any completely fat free yogurts at the commissary as most of their yogurts are German and the label well is in German too so I can’t read it, it has 0 grams of fat and 16g of carbs (5%) but it also has 10g of sugar, which is where I’m worried it might not be okay? Please, please tell me it’s fine lol as it’s the easiest way to stomach oat bran lol :) thanks again! And those values are for the container which would be 170g

    • Amber on August 8, 2014

      Hi Sara

      Sorry but this yogurt isn’t suitable as it has added sugar and the carbs work out at 9.4%. If the products have ingredients/nutritional information in German, take a picture on on your phone and then later when you have time see if you can work out what it means using a translator tool like Google Translate. Over a period of time you will learn the German words that you need. Have you tried making porridge with your oat bran? It is my favourite way of eating it.

      Best wishes

      Amber:)

  • Nicole on August 4, 2014

    Hi, I see that Chobani fat free vanilla yogurt may be permitted, but I noticed it has 13 grams of sugar. Is this acceptable? Thanks!

    • Amber on August 5, 2014

      Hi Nicole

      The plain Chobani is OK to have but not the vanilla one. It is too high in carbs because of the added sugar.

      Best wishes

      Amber:)

      • AA on August 6, 2014

        Can chobani be used in attack phase?

        • Amber on August 7, 2014

          Hi AA

          No. The plain Chobani yogurt is too high in fat and the flavored ones are too high in carbs.

          Kind regards

          Amber:)

  • Katie on July 14, 2014

    Hi Amber,

    If I have a trader joes mango no fat Greek yougurt with 6% carbs and 16g of sugar, is that okay or no? I have a feeling it isn’t but I wanted to check just in case.

    Thanks!
    Katie

    • Amber on July 16, 2014

      Hi Katie

      Your instinct was right. No it isn’t it is too high in carbs.

      Best wishes

      Amber:)

  • Samkat on July 10, 2014

    Is Okios vanilla non fat yogurt ok?

    • Amber on July 10, 2014

      Hi Samkat

      Sorry no, it has added sugar and is too high in carbs.

      Kind regards

      Amber:)

  • Bob lipp on July 5, 2014

    Amber,
    I am on the cruise stage for the past 2+ weeks. I was on attack for 5 days. I have lost 18 pounds and want to lose another 12 pounds. I found I like something sweet occasionally. I found a new, to me, product called Yasso frozen Greek yogurt. It is 80 calories, 6g protein, 5 calories from fat (0.5 g) 14 g carbs (5%), 12g sugars. Is this allowed on my diet?

    • Amber on July 6, 2014

      Hi Bob

      Sorry frozen yogurts are not allowed unless you make your own as they contain added sugars and other ingredients which are not allowed.

      Best wishes

      Amber:)

  • L Anderson on June 28, 2014

    Hi Amber,
    You’re probably fed up of the same question but I’ve been looking at loads of yogurts and this is the lowest I’ve found so far. Can you tell me whether I can have this one? I’m still struggling to find a flavoured yogurt that meets the guidelines for the Attach phase. Can you please recommend any

    Per 100g

    Energy
    226 kJ
    53 kcal

    Fat
    0.2 g

    of which saturates
    <0.1 g

    Carbohydrate
    7.6 g

    of which sugars
    6.9 g

    Many Thanks!
    Lisa

    • Amber on June 28, 2014

      Hi Lisa

      Weight Watchers are one make which most products come in under the 2% fat and 7% carbs.
      EG Nutrition for the Citrus Fruits is as follows

      Typical Values Typical values per pot (120g) -
      Energy (kJ/kcal) 257kJ/ - 60kcal -
      Protein 4.9g -
      Carbohydrate 8.0g -
      of which sugars 7.7g -
      Fat 0.1g -
      of which saturates <0.1g -
      Fibre 1.1g -
      Sodium 0.07g -
      Salt equivalent 0.1g

      8 g of carbs in 120 g is 6.67%

      Best wishes

      Amber:)

  • Betty on June 9, 2014

    Hi Amber. I’m on day 2 of the attack phase, so pretty new to all if this. I’ve read all the replies & pretty sure I understand. But, I thought there is no harm in asking anyway.

    If going by the 2%-7% rule

    A vanilla yoghurt with 0.1g (0%) fat per 100g and 5.0g (3%) carbs per 100g would be ok? It’s the yoplait for me yoghurt.

    Sorry if you feel that you’re repeating yourself!!

    • Amber on June 9, 2014

      Hi Betty

      5 g of carbs is 5% of 100 g. The 3% probably refer to the percentage of the RDA, but this yogurt is fine.

      Best wishes

      Amber:)

  • Giovana on June 4, 2014

    Hi Amber,
    What is the general rule for yogurt? Less than 2% fat and 7g of carbs per 100 g. or ml. correct? Thanks for your help!

    • Amber on June 4, 2014

      Hi Giovana

      The up to 2% fat and up to 7% carbs is the easiest rule to apply as it gives you more choices in the yogurts that can be found.

      Kind regards

      Amber:)

      • Giovana on June 5, 2014

        Ok, for example, chobani Greek vanilla non-fat yogurt has 16carbs for 150g. That translates into 10.7 cards for 100g, not good. Am I correct?

        • Amber on June 5, 2014

          Hi Giovana

          Yes, you’ve understood the rule correctly, this yogurt isn’t suitable.

          Best wishes

          Amber:)

  • Dandelioness on May 19, 2014

    Hi Amber,

    I am curious as to whether one can have too much dairy on the Dukan Diet. I am looking to lose 6 pounds total, and have lost 3 already after doing 5 days of Attack. I don’t eat any meat, so I’m pretty much relegated to fish and egg whites. I can have a lactose-free, organic skim milk, and I can have Fage’s plain 0%, but my concern is that my morning meal is pretty much 2 cups of yogurt currently, which is a lot for me but may not be a lot for the plan. Can you let me know?

    • Amber on May 19, 2014

      Hi Dandelioness

      There is a limit of 1 kg per day and to calculate this 1 ml equals 1 g but if you are losing weight I wouldn’t worry about this.

      Best wishes

      Amber:)

  • Don on May 17, 2014

    Hello Amber.
    Is it okay to have the healthy Choice Greek frozen yogurt on the cruise phase? It only has 2% fat, but it is vanilla bean flavor. Is that an okay choice?

    • Amber on May 18, 2014

      Hi Don

      Unless you make your own frozen yogurt it is unlikely that you will find a suitable products as the commercial products contain other ingredients. This product is too high in carbs to be suitable.

      Kind regards

      Amber:)

  • Sue on April 16, 2014

    Hmm well it is 170g total yogurt with 0 fat, 22g carb listed as 7% and also listed as 21 sugars. Does this really mean I’m not going to eat any fruit for the next two months? No summer watermelon or berries? Wishing I started this in the winter when it was just apples and pears :(

    • Amber on April 17, 2014

      Hi Sue

      I think the 7% is probably referring to 7% of your RDA (Recommended Daily Amount) of carbs in an average diet and yes you are going to be limited to goji berries and rhubarb with no other fruit allowed.

      Kind regards

      Amber:)

  • Sue on April 13, 2014

    Do we need to- and how would we calculate the amount of dairy weare investing when we eat things like a dukan galette (yogurt) or an oat bran muffin (yogurt again) etc?
    Not sure if anyone else has tried this but I get very hungry at night after taking my medications- makes me ravenous. I made hot milk with cinnamon and vanilla and it was decadent and filling. Probably didn’t hurt my sleep either :)

    • Amber on April 14, 2014

      Hi Sue

      1 ml equals 1 g and you just add it all up. A milky drink at bedtime is very satisfying and as you say it does feel very decadent.

      Best wishes

      Amber:)

  • Sue on April 13, 2014

    Hi, I am I attack phase and found a blueberry yogurt with 0% fat and 7% carbs (whole foods 365 organic fat free brand). I’m a little scared to eat it because it has 22grams of carbs and 21grams sugar, it also has actual chunks of blueberries in it. I ate a few bites and decided to let my 3 year old “share” (devour) the other half.
    This is day two of a recommended three days of attack and it appears that I lost four pounds in one day- I am In the midst of my monthly cycle so no doubt I was carrying tons of water weight. I also wondered if he that was a mistake- starting the diet while menstrating (I can’t believe I just typed that- I better change my name :) Since it is bound to slow up my weight loss then will I just drop the pounds post monthly cycle during cruise instead? Though as I said for a first day I did A-OK. I also cheated and had an extra teaspoon of gogi berries-I had to confess to someone and it kept me from giving up.

    • Amber on April 14, 2014

      Hi Sue

      For this yogurt to have 7% carbs it would need to be 300 grams, that is 7 g of carbs per 100 g. Have you read the figures correctly?

      Best wishes

      Amber:)

  • tracey mawby on April 10, 2014

    Hi,

    Am I able to have the weightwatcher vanilla & toffee yogurt on the attack stage.? Yogurt is fat free with less then 7g carb per 100ml.

    Kind regards,

    Tracey

    • Amber on April 10, 2014

      Hi Tracey

      If you are happy using the 2%/7% rule this will be fine to have in the Attack Phase.

      Kind regards

      Amber:)

  • Andrea on April 2, 2014

    Hi. I am on my second day of the attack phase and I had two small pots of fat free strawberry yoghurt. It was the new Tesco brand the eat well/live well range. It Had 90 cals per pot and 6.4 grams of sugar per 100mg. Is my attack phase compromised? Should I start again.

    • Amber on April 2, 2014

      Hi Andrea

      How many carbs per 100 g does the yogurt have?

      Kind regards

      Amber:)

  • Kat on March 17, 2014

    Another yoghurt related question! I’ve started Attack today. I usually make my own Greek Style yoghurt in a Lakeland yoghurt maker using 10ml of Rachel’s 0% Fat Free Greek Yoghurt as a starter with a litre of Sainsbury’s 0.1% fat UHT skimmed milk.

    I’m hoping that the homemade yoghurt is okay to use? I don’t add anything else.

    • Amber on March 17, 2014

      Hi Kat

      This will be fine.

      Best wishes

      Amber:)

  • NZ on March 8, 2014

    Hi Amber,

    Are we not allowed blueberry fat free yogurt on the attack phase?
    And what happens if I have to take a small tspn of honey first thing in the morning to be able to go to the bathroom? I can’t do without that and the cup of coffee with skimmed milk and stevia..

    Thanks :)

    • Amber on March 9, 2014

      Hi NZ

      It will depend on what set of rules you are using. There are two sets of rules for yogurts. You can go for pure yogurts that have no added sugars/starches etc or you can use the 2%/7% rule which means you don’t worry about the ingredients, you are just looking for yogurts that have less than 2% fat content and less than 7% carbs. This gives you much more flexibility in the number of suitable yogurts you can find so if you can find a blueberry yogurt with under 2% fat and 7% carbs you would be able to eat it in Attack Phase.

      The honey may slow down your weight loss but it appears to be a necessity for you.

      Best wishes

      Amber:)

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