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 from fat

Saturated fat (Total fat)



Carbs (Sugar)





0 (0)








3g (4.5g)








18g (23g)





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

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

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  • Jonothan on January 22, 2018

    Good morning Amber!

    Can we use Parmalat’s Fabulite Vanilla Flavour Yoghurt? Also, it is my first day on the attack phase. How much (or little) yoghurt am I allowed to have?

    Here are the values as per their site:

    Single serving size: 100 g

    Average values Single serving
    size 100 g
    Energy (KJ) 210
    Protein (g) 2.7
    Glycaemic Carbohydrate (g) 8
    of which total sugars (g) 3.1
    Total Fat (g) 0.1
    of which Saturated Fat (g) 0.1
    Dietary Fibre (g) <10
    Total Sodium (mg) 38
    Calcium (mg) 102.9

    • Amber on January 26, 2018

      Hi Jonothan

      This yoghurt fits the bill perfectly:)

      Best wishes


  • Ileia on January 2, 2018

    Hi, what can i flavor plain greek yogurt with in attack phase?

    • Amber on January 2, 2018

      Hi Ileia

      Cinnamon is Dukan approved. If you don’t mind bending the rules you could add a few drops of vanilla or lemon essence or what ever takes your fancy.

      Kind regards


  • Kathy on December 27, 2017

    I am wondering if I can eat tofu, as I don’t like fish and I can’t eat meat due to Cholesterol issues. And, I don’t want to be chickened out. 🙂

    • Amber on December 27, 2017

      Hi Kathy

      Tofu is fine:)

      Best wishes


  • Melanie on November 17, 2017

    Hi, oat Bran do you just add it to your yogurt dried or cook first, never eaten it before, thanks

  • Bob on October 30, 2017

    Hi Amber,
    I’ve found Yoplait 0. Can this work?



    Nutrition Facts
    Serving Size: 100g (100 g)
    Amount Per Serving
    Calories from Fat 0Calories 35
    % Daily Values*
    Total Fat 0g 0%
    Saturated Fat 0g 0%
    Polyunsaturated Fat 0g
    Monounsaturated Fat 0g
    Trans Fat 0g
    Cholesterol 0mg 0%
    Sodium 50mg 2%
    Potassium 180mg
    Total Carbohydrate 5g 2%
    Dietary Fiber 0g 0%
    Sugars 4g
    Protein 4g
    Vitamin A 4% Vitamin C 4%
    Calcium 10% Iron 0%

    • Amber on November 4, 2017

      Hi Bob

      These are fine:)

      Best wishes


  • julie on October 18, 2017

    hi amber! what are the limitations on stop n shop brand plain, 0% fat, greek yogurt? and their fat free cottage cheese? i am planning to go on the dukan diet but i don’t love meat and i’m fine with fat free dairy- can this be done with limited meat/chicken/fish?

    • Amber on October 22, 2017

      Hi Julie

      Dairy foods do have a higher carb content than other proteins. I’d recommend starting with unlimited quantities and then scale back to 1 kg daily if you are not losing weight. Do try to add in other proteins where you can as these will provide other nutritional elements.



  • Jennifer on October 3, 2017

    If I’m having a hard time finding my products all at the same place (literally I’m hitting 5 stores a week!) can I sub non fat plain regular yogurt in for non fat plain greek yogurt? I really like the consistency of the greek, but we are going through yogurt like crazy and im trying to find some online shopping solutions.

    • Amber on October 7, 2017

      Hi Jennifer – yes greek or normal yogurts are both allowed. Amber:)

  • Rima on August 24, 2017

    Is Dannon light and fit OK
    Calories 90
    Carb 4%
    Sugar 8g
    Fat 0g
    Protein 13g

    • Amber on September 16, 2017

      Hi Rima

      The Greek yogurt Light and Fit is OK to eat.

      Best wishes


      • sara hawes on September 21, 2017

        but not the ones with fruit at the bottom right just the plain greek? — the flavored ones are only 80 calories, 8g of sugar, 0 Fat, 4% carb — but they have:

        Cultured Grade A Non Fat Milk, Water, Peachs, Fructose, Contains Less Than 1% Of Modified Corn Starch, Natural And Artificial Flavors, Malic Acid, Sucralose, Potassium Sorbate (To Maintain Freshness), Xanthan Gum, Acesulfame Potassium, Annatto Extract (For Color), Sodium Citrate.

        • Amber on September 21, 2017

          Hi Sara

          This is where the under 7% carbs(up to 7 g of carbs per 100 g of food) comes into its own and you don’t need to worry about the ingredients.

          Best wishes


    • Shawn on November 30, 2017

      I found Dannon Light & fit as well but lower than what was published here:
      Calories 80
      Carb (8g) 3%
      Sugar 7g
      Fat 0g
      Protein 12g

      • Amber on December 2, 2017

        Hi Shawn

        I think you mean the Greek Yogurt version. These are lower in carbs that the normal yogurt.



  • Vicky on August 19, 2017

    Are you allowed alpro products in any phase? I have a dairy intolence and often eat alpro yogurts and have alpro milk in my coffee.

    Thank you in advance.

    • Amber on August 28, 2017

      Hi Vicky

      You can use Alpro soy milk and yogurt.



  • Marcos on July 31, 2017

    I Wondering if the Dannon Oikos Triple Zero vanilla flavor is ok in attack phase??

    • Amber on August 5, 2017

      Hi Marcos

      Dannon Oikos Triple Zero vanilla is not a low calorie food and it is not suitable to use on any phase in the Dukan Diet. Sorry



      • Alison on November 27, 2017

        Why is triple zero oikos not allowed? there is no sugar and no fat???

        • Amber on December 20, 2017

          Hi Alison

          It is because it is not a low calorie food. 150 g of Dannon® Oikos® Triple Zero Vanilla has 120 calories and 14 g of carbs.

          Best wishes


  • Sophia on July 25, 2017

    Hi Amber,

    Can I eat Norr Skyr?
    Total fat 0
    Cholesterol 5mg
    Sidium 40mg
    Total carb 10g 4%
    Sugar 10g
    Protein 15g 30%
    Calcium 15%

    • Amber on August 5, 2017

      Hi Sophia

      As the serving is 150 g the carb percentage is under 7%. The plain versions are even better.



  • Ruxy on June 1, 2017

    Greek yough flavoured with honey
    Fat 0.1
    Carbo 7.1
    Protein 6.1
    Salt 0.11
    Calcium 211


    • Amber on June 3, 2017

      Hi Ruxy

      Which yoghurt?



  • Roxanne on May 28, 2017

    Hi just wondering if this natural pot set yoghurt is okay for attack phase-
    Per 100g
    Protein 4.56g
    Fat (total) 3.7g
    -saturated 2.22 g
    Carbohydrate 6.3g
    -sugars 6.1g

    • Amber on June 3, 2017

      Hi Roxanne

      Unfortunately this yoghurt is too fat in fat contact. 2 g per 100 g is the maximum allowed.

      Kind regards


      • Sonia on July 25, 2017

        Hi Amber,

        I am on the second day of the Attack Phase. I have several types of cottage cheese:

        1. Sainsbury’s – low fat natural cottage cheese

        Nutrition per 100g:

        Fat 1.2
        Carbohydrate 3.9
        Of which Sugar 3.9
        Protein 11.2

        2. Arla – Plain cottage cheese

        Nutrition per 100g:

        Fat 1.5
        Carbohydrate 4.2
        Of which Sugar 3.3
        Protein 12.3

        3. Waitrose – Fat Free Cottage Cheese

        Nutrition per 100g:

        Fat 0.3
        Carbohydrate 4.7
        Of which sugars 4.7
        Protein 10.1

        4. Essential Waitrose Fat Free Quark

        Nutrition per 100g:

        Fat 0.4
        Carbohydrate 3.6
        Of which sugars 2.0
        Protein 13.4

        And two types of yogurts:

        1. Fage – total Fat free Yogurt

        Nutrition per 100g
        Fat 0g
        Carbohydrate 4g
        Of which sugar 4g
        Protein 10.3g

        Sainsbury Fat Free Yogurt

        Nutrition per 100g:

        Fat 0.5g
        Carbohydrate 5.2g
        Of which sugars 5.2g
        Protein 7.3g

        Could you please tell me which diary products from above can I eat and how much of them?

        Yesterday I had 2 boiled eggs and probably around 200g cottage cheese – fat free, grilled chicken brest with solt and pepper, and 200 g of the Fage Fat Free yougurt with 1 table spoon of the White’s Oat Bran – fine cut.

        Today I had an omlett with two eggs and some fat free cottage cheese in and 150g
        Waitrose Wafer Thin British roast chicken breast (ham)

        Nutrition per 100 g

        Fat 2.2g
        Carbohydrate trace
        Of which sugar trace
        Protein 22.0g

        I would like to eat some more chicken liver and some yougurt with Oat Bran because I am hangry. Could you please tell me if I am allowed and how much more?

        Many thanks,


        • Amber on August 5, 2017

          Hi Sonia

          All of the cottage cheeses and yoghurts listed are fine to eat. Try to stick to under 1 kg of dairy foods per day. You should eat if you are hungry you can eat as much as you want of the allowed pure protein foods.

          Kind regards


      • Sonia on July 25, 2017

        Hi Amber again,

        Another question, what about the meat, for example, chicken liver? The one that I am cooking now has Fat 3.7 g per 100g. Is it that suitable for the Attack Faze and in later stages? How much Fat is allowed regarding any meat or fish in the first faze and later too?

        Many thanks,


        • Amber on August 5, 2017

          Hi Sonia

          All meat/fish that are listed are allowable in all phases of the Dukan. You do not measure the fat content so you can have as much as you like.

          Best wishes


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