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”

1 2 3 8
  • Lindsay on May 1, 2012


    I live in the US and wanted to know what yogurt was ok for the attack phase. I really love the Dannon Light & Fit or the fat free Yoplait yogart in all of the different dessert flavors. Are either one of these by chance ok?

    • Amber on May 2, 2012

      Hi Lindsay

      These two yogurts don’t meet Dr Dukan’s rules of being fat free yogurt with just added sweeteners. If you check out the ingredients you’ll see that they aren’t just yogurt and they contain added sugar in various forms.

      Many people chose to carry on eating these types of diet yogurts even though they don’t meet the rules and they still lose weight. It has to be a personal choice.

      Kind regards


      • Lindsay on May 4, 2012

        Thanks for responding Amber! Is there a yogurt that is sold in the US that you recommend for the Dukan diet? Im having trouble finding any yogurt that meets the standards.


        • Amber on May 4, 2012

          Hi Lindsay

          This list of allowable US yogurts comes from the US Dukan Diet Facebook pages

          ■Fage Greek 0% plain
          ■Chobani Greek 0% plain yogurt or Vanilla flavored
          ■Siggis Greek 0% plain yogurt
          ■Vermont Fromage Blanc 0%
          ■Skotidakis Greek 0% plain yogurt
          ■Oikos Greek 0% plain yogurt

          Hope it helps.

          Best wishes


    • Victoria on April 24, 2013

      I am on the Attach Phase. Can I have zero Fage nonfat plain yogurt and sweeten it with Stevia and fresh lemon to flavor it. The book says unlimited amounts. Is that accurate.
      Also I use non fat half and half. The book says unlimited as well. Is this accurate.

      • Amber on April 25, 2013

        Hi Victoria

        Zero Fage is fine to eat as is half and half milk provided it has 2% fat content or less. The books advised that dairy products up to 2% fat content are unlimited but the Dukan coaches recommend a limit of 1 kg per day. The carbs in the dairy can stop some people losing weight so I usually suggest using the 1kg daily limit.

        Kind regards


  • frankie on April 22, 2012

    Hi just on day 1 of the attack faze and struggling to understand a few things.

    I have had 1.5 tablespoons of oat bran but what is the wheat bran for?

    I can’t eat plan yogurt as its tastless, can I add in as much cinamon as I like?

    • Amber on April 22, 2012

      Hi Frankie

      The wheat bran helps prevent constipation, it has a different type of fibre to oat bran and yes, you can add as much cinnamon as you like!

      Kind regards


  • Cal705 on April 12, 2012

    Hi Amber. Firstly, what would we do without your help?!!
    I am currently plateau-ing on the cruise phase and whilst trying to work out why this is happening I have found out my addiction to Onken Fat Free vanilla yog possibly is not doing me any favours! When I am in dire need of a “treat” this usually saves me from disaster. Another new life saver..or so I thought… was the new Muller Light Fat Free Greek yog with coconut.
    It too contains fructose so should I be avioding them too?
    I have lost 2 stone since xmas so am feeling great but getting to my “danger” zone of getting comfortable so start to take risks!! It never pays off hence the review of wht I’m eating!

    • Amber on April 12, 2012

      Hi Cal


      Yogurts can be a real problem as they do vary quite a lot in their nutritional values. The Onken Fat Free Yogurt has 74 calories per 100 g and 12.6g of carbs and the Mullerlight Greek style coconut with a hint of vanilla has 72 calories and 9.7g of carbs per 100g. Certainly the added fructosein both these yogurts puts them off the Dukan Diet using Dr Dukan’s rules. If you now compare this to the fruit flavoured “Irish Yogurts” that I’ve now found in Sainsburys which come in Apricot and Nectarine, Fruits of the Forest, Strawberry and Pear and Mango which don’t have any added sugars, these yogurts have just 54 calories and 9.0g of carbs per 100g. http://thedukandietsite.com/3231/dukan-diet-news-a-fruit-yogurt-with-no-added-sugars/. If you are able to get the Irish Yogurts that are also said to be available in Tesco you can see that these would be the better choice as a treat.

      The Dukan Diet isn’t a calorie counting diet but it restricts your calorie intake by the nature of the food that you are eating. The best foods to fill you up are the high quality proteins other than the dairy products and these also take more energy (calories) for your body to process.

      You’ve done very well to lose 2 stone since Christmas but as you say it is all to easy to get complacent!

      Best wishes


  • Vib on February 16, 2012

    Dear Amber,

    Thank you for your quick response!

    I was wondering where you get all your information from ? Only the book itself ?
    I have the French version-the original, not the updated 2011 one- and it says nothing about maltitol,or fat free yogurts.

    Also the non official French websites like yours seem to defer from the English ones. For eg: the most popular, reliable French website says that you are allowed 800g of dairy products per day, while English websites say 1kg. It also says you can have flavoured yogurts as long as they are fat free.

    I’m confused 🙁

    • Amber on February 16, 2012

      Hi Vib

      For books I use my UK version of the Dukan Diet Book and I recently purchased the Dukan Diet Life Plan which is also a UK version. For websites I use http://www.dukandiet.co.uk, the official UK site and http://www.dukandiet.com, the official US site. Most of the information comes direct from the Dukan coaches who respond to questions asked in online chats throughout the week, quite often I will provide extracts of the information they provide.

      The 1kg limit for dairy was only mentioned again in the UK coaching chat of 12 February 2012 so I’m pretty sure it is up to date. The coaches do suggest cutting this limit to just 500g in the case of stagnation. In the UK we are only allowed flavored yogurts that have no added sugars, starches or fruit bites, the only problem with this is that there aren’t any on the market!!

      Dr Dukan has varied his diet slightly for each country and this does make it very difficult to compare, so I’m not surprised that you’re confused.

      Best wishes


  • Vib on February 15, 2012

    Hello, I came across your site which I find very useful. I was wondering if sugar free maple syrup is allowed : http://www.dietdirect.com/josephs-original-sugar-free-maple-syrup.html

    And vanilla fat free yogurt from Yeo Valley or Onken?

    if I accidentally eat something which was not allowed by Dukan, how should one proceed? Go on with the diet the normal way or make some restrictions?

    Thanks in advance for your reply.

    • Amber on February 16, 2012

      Hi Vib

      This sugar free maple syrup contains maltitol which is not one of the sweeteners approved by Dr Dukan and one serving of this food contains 35 calories so it would be best avoided. The same goes for the vanilla fat free yogurts from Yeo Valley and Onken as they also contain contain ingredients that Dr Dukan frowns upon.

      Onken contains Water, Fructose Syrup, Modified Maize Starch, Thickeners (Pectin, Locust Bean Gum), Colouring (Carrot Concentrate), Natural Vanilla Flavouring, Flavouring, Bourbon Vanilla Extract, Sweeteners (Sucralose, Acesulfame-K), Citric Acid, Ground Vanilla Pods, Acidity Regulator (Calcium Citrate)

      Yeo Valley contains Water, Fructose Syrup, Modified Maize Starch, Thickeners (Pectin, Locust Bean Gum), Colouring (Carrot Concentrate), Natural Vanilla Flavouring, Flavouring, Bourbon Vanilla Extract, Sweeteners (Sucralose, Acesulfame-K), Citric Acid, Ground Vanilla Pods, Acidity Regulator (Calcium Citrate)

      However it is extremely difficult to find flavoured yogurts that meet Dr Dukan’s rules so many people bend the rules and eat a low calorie flavored yogurt as a replacement.

      Best wishes


  • sehar on February 14, 2012

    Hello….where I live there is no such thing as fat free yogurt so is it ok if I eat fresh yogurt frm the farm. From cows milk

    • Amber on February 16, 2012

      Hi sehar

      The problem with eating fresh yogurt from the farm is that it will probably be much higher in fat content that fat free yogurt so if you eat this food it may stop you losing weight.

      Kind regards


  • Nancy on February 13, 2012

    Hi Amber, you are very knowledgeable so I hope you can help me out. I went and bought yogurt products to start on the Dukon Diet and am now worried that I have bought the wrong ones. I could see it was virtually impossible to find yogurts that were sweet.

    Do you have a list of yogurts you can buy in the UK that are OK? I now understand WW, Muller lights are NOT OK. What about Activia? Any probiotic drinks? Yokult? – is there anything besides plain yogurt? Thanks again.

    • Amber on February 15, 2012

      Hi Nancy

      I’ve checked out the supermarkets and I’ve never found any flavoured yogurts in the UK that meet Dr Dukan’s strict rules:(

      Danone’s Activia Vanilla Yogurt contains
      Fat free yogurt with Bifidus ActiRegularis® (skimmed milk, skimmed milk powder, yogurt cultures), Water, Fibre (oligofructose), Fructose syrup (0.5%), Stabilisers (modified maize starch, guar gum), Vanilla flavourings, Sweeteners (sucralose, acesulfame K), Acidity regulator (citric acid), Exhausted vanilla pods, Colours (beta carotene, riboflavin).

      The Actimel drink contains dextrose which is a type of sugar.

      Best wishes


  • kerry on February 11, 2012

    What yoghurts are available in Scotland that are ok to have in the attack phase. I am trying to organise my shopping list before I start the dukan diet. Thanks

    • Amber on February 12, 2012

      Hi Kerry

      If you want to stick to the no added sugar rule you’ll just need to buy any zero fat yogurt that you can find and add your own sweetener and flavouring. Most supermarkets sell their own brands and these are likely to be the cheapest unless there is an offer on another brand. For Greek yogurt you should be able to find Fage 0%. For Cottage cheese you’ll probably have to get as close to 2% fat content as you can as I’ve never found any 0% fat cottage cheese.

      Best wishes


  • Sharon on February 7, 2012

    Hiya Amber,

    Your site is very useful. Thanks 🙂

    I am eating Glenisk Fat Free Organic yogurt it has per 100g – Carbs (7.4) Of which sugars are (4.5). And the ingredients are: organic fat free milk, organic skim milk powder, organic rice starch, yogurt culture (s. thermophilus. I. bulgaricus), probiotic culture (l. casei bifidus). I’m just wondering is this ok on the Dukan diet and if it is, how much am I allowed per day?

    Thanks again 🙂

    • Amber on February 7, 2012

      Hiya Sharon

      I’m glad you are finding my site very useful.

      The small amount of added rice starch should put this yogurt off limits but looking at the carbs per 100g it doesn’t look to be that different from an ordinary plain fat free yogurt which has 12g carbs per 170g serving which works out at 7.05g per 100g.

      If you’re happy to bend the rules a little you can continue eating this yogurt and it would form a part of the 1kg limit of all dairy products that you can eat each day.

      Best wishes


  • alphapop on February 5, 2012

    Hi, I live in the Uk and I was wondering if the weightwatcher yogurts are safe to eat in the cruise phase. I have lost 20lbs in the 6 weeks I have been on the diet but GAINED 2lbs in the last week. So disappointed 🙁

    • Amber on February 5, 2012

      Hi Alphapop

      The Weight watchers yogurts don’t meet the very strict guidelines given by Dr Dukan and have more calories/carbs compared to plain fat free yogurt so are best avoided.

      Did you eat anything differently during the week you gained two pounds?

      Kind regards


  • Nicole on January 18, 2012

    Good morning – I am from Toronto, Canada na currently on the ‘attack phase’ on the dukan diet… I accidentally had bought the greek yogurt w. fruit pieces and ate probabaly 250g combined accidentally until i realized sugar content and decided to look into it first. My usual morning yogurt which i mix with oat bran is “FLAVORED” ZERO astro fat free yogurt. WOuld you mind please confirming if this is okay for the diet? I have attached a link of the nutrition facts. Please help? =)

    • Amber on January 18, 2012

      Hi Nicole

      The Astro Zero Vanilla Yogurt contains some ingredients that are not approved by Dr Dukan

      Skim milk (vitamin A palmitate, vitamin A (beta carotene), vitamin D3)*, flavour blend (water, modified corn starch, lemon juice concentrate, locust bean gum, potassium sorbate, sucralose (22 mg per 125 g serving), natural and artificial flavour, caramel colour), whey protein concentrate, milk protein concentrate, modified corn starch, gelatin, pectin, sodium citrate, active bacterial cultures.

      The Astro Zero Strawberry Yogurt is very similar

      Skim milk (vitamin A palmitate, vitamin A (beta carotene), vitamin D3)*, fruit blend (water, strawberries, modified corn starch, natural flavour, pectin, locust bean gum, potassium sorbate, sucralose (15 mg. per 125 g. serving), monocalcium phosphate, lemon juice concentrate, colour), whey protein concentrate, milk protein concentrate, modified corn starch, gelatin, pectin, sodium citrate, active bacterial cultures.

      The ingredients prohibited by Dr Dukan are the modified corn starch and locust bean gum as they are starches and the lemon juice concentrate as this is a fruit which contains sugar and should only be used to cook food.

      The yogurt issue is probably one of the biggest problems to resolve as so many diet yogurts across the world have added ingredients which Dr Dukan doesn’t allow. Many people tackle this problem by bending the rules and eating these low calories foods whilst others just tend to use the plain yogurts. The choice is yours!

      Best wishes


  • Liz on January 13, 2012

    Hi I live in Australia and was wondering what brand yoghurts are allowed in the attack stage, I normall have Vaalia French Vanilla Yoghurt the pack says 1.4g of fat. Is this OK

    • Amber on January 13, 2012

      Hi Liz

      I didn’t find the ingredients of your yoghurt but found this article instead. http://www.heraldsun.com.au/ipad/the-truth-behind-labelling/story-fn6bfkm6-1226000780597 It looks as if the yoghurt is too high in sugar to be allowed.

      Kind regards


      • Liz on January 15, 2012

        thanks Amber

        I have another one called Soleil from Nestle that is better.

        • Amber on January 15, 2012

          Hi Liz

          This yogurt in Vanilla flavor contains


          The thickener and fructose are not approved ingredients but this is probably the one area where the most bending of the rules arises.

          These types of diet yogurts are made lower in calories by adding water and thickeners. I expect these ingredients are also cheaper!

          Best wishes


          • Nancy on June 13, 2012

            Hi Amber,
            I am trying to help out some Australian friends. They have a Nestle Soleil without fructose, yet it is about 1.6 gm difference in sugars, 2.2 in carbs.

            The one with fructose is 9.6 carbs, 8.2 sugars, the one (BELOW) with sweetners is 7.4 carbs, 6.6 sugars.

            The list of ingredients is:


            I do get hung up on carbs – is this yogurt OK or a tolerated item?


          • Amber on June 13, 2012

            Hi Nancy

            Nestle Soleil is like many of the other diet yogurt where the manufacturers add water and starches and thickeners to yogurt. The carbs and sugar levels are very similar to plain yogurt, 100g of Dannon plain no fat yogurt has 7.06g of carbs from sugar. The real thing actually has more calories at 47 calories per 100g against the 40 of the Soleil.

            In my view the Vanilla is close enough to be treated as ordinary plain yogurts but the fruit flavours should be treated as a tolerated item because of the fructose they contain.



  • Tasoula on January 11, 2012

    Hey Amber,

    im planning out how im going to start the diet, making menus and what not, and I was just wondering what you did in order to flavor the plain 0% greek yoghurt, preferably to something sweet…

    Thank you

    • Amber on January 11, 2012

      Hi Tasoula

      I’ve acquired a taste for plain sweetened, with sweetener, yogurt but if I fancy a change I’ll use vanilla essence, cinnamon, fat reduced cocoa powder or occasionally a little coffee to flavor my yogurt.

      You can make a savory dip with curry spices, or garlic and other various herbs and spices of your choice, which can be very welcome in the Attack Phase or on a PP day to accompany meat or poultry.

      Hope it all goes well!


  • Lisa on January 8, 2012

    Hi, would fat free plain greek yogurt be ok with a few drops of vanilla essence for flavouring??

    • Amber on January 8, 2012

      Hi Lisa

      Dr Dukan uses vanilla essence in various recipes so this acceptable, but you need to watch the ingredients as some essences contain added sugar or alcohol. I also like adding cinnamon or fat reduced cocoa powder.

      Kind regards


  • Danielle on January 7, 2012

    I’m on day 3 of the attack phase and I’ve been eating chiboni non fat vanilla yogurt everyday. I really wish the book had specified more clearly that the yogurt shouldn’t contain certain ingredients (evaporated cane juice in my case). It’s very misleading to say that flavored non fat yogurts (vanilla, lemon, and coconut) are allowed without restriction. I guess I’ll be adding an extra 3 days to my attack phase. Thanks for the information 🙂

    • Amber on January 7, 2012

      Hi Danielle

      The books don’t make this point clearly enough. It is difficult to know what impact eating the Chiboni yogurt will have had as it will depend on how many you’ve eaten but as the Attack Phase is very restrictive nutritionally I would recommend moving to Cruise phase as planned rather than continue with the Attack Phase for three days longer.


  • jo on November 22, 2011

    What Muller light yoghurts can I eat on the ducan diet? I thought all fat free yoghurts were ok and have been eating, toffee, mandarin,coconut and banana and custard. Most of these have 7.5 to 8.5 carbs per 100g. Is this why I have only lost 2lb in seven days even though I have ben very strict ?!!

    • Amber on November 22, 2011

      Hi Jo

      None of the Muller light yogurts meet the strict guidelines of the Dukan Diet as they have added sugar, starch or fruit. What I can’t say is whether eating these yogurts have impacted on your weight loss as many people eat these yogurts and still successfully lose weight but eating too much dairy produce can. You need to make sure that you are not eating more than 1kg of dairy each day and may need to reduce this to 500g if you continue to have problems losing weight. Another possibility is that you may be incorrectly following the diet, many people get the foods of Dukan and Atkins confused.

      Best wishes


      • Nicola on January 4, 2012


        I am on the attack phase could i eat vanilla yogurts 5% fat?

        Thanks Nicola

        • Amber on January 4, 2012

          Hi Nicola

          5% fat content is too high – fat free is best but up to 2% fat content is OK.

          Best wishes


  • lara on October 24, 2011


    So just to double check, is it ok to eat original FAGE 0% on attack phase? No fruit and 4g carbs per 100g


    • Amber on October 24, 2011

      Hi Lara

      Yes 0% Fage is fine with no added fruit.


  • katie on September 27, 2011

    Hi there,

    I am currently in the cruise phase and fear I may be making a mistake with my yogurt choices.

    I eat the plain Chobani non fat greek yogurts and sometimes the flavored non fat Chobani yogurts – these have blueberries or pomegranate seeds at the bottoms.

    the nutrition facts are as follows:

    size: 6 oz

    140 calories, 0 calories from fat, 0 fat, 0 cholesterol, 3% dv sodium (65mg), 7% dv carbs (20g – including 20g sugar), and 28% dv protein (14g)


    nonfat milk, evaporated cane juice, blueberries, natural flavor, locust bean gum, contains 5 live active cultures including s. thermophilus, l. bulgaricus, l. acidophilus, bifidus, and l. casel

    comparatively, these are the nutrition facts for the plain:

    size: 6 oz

    100 calories, 0 calories from fat, 0 fat, 0 cholesterol, 3% dv sodium (65mg), 2% dv carbs (7g – including 7g sugar), and 36% dv protein (18g)

    ingredients: nonfat milk, contains 5 live active cultures including s. thermophilus, l. bulgaricus, l. acidophilus, bifidus, and l. casel

    Also, I read somewhere that either sugar free or fat free jello snacks were allowed (I cant remember which). Has anyone heard anything about this?

    Thanks so much in advance!

  • Aberdeen on September 27, 2011

    I’m confused I read on the Dukan forum that Fage 0% with fruit on the bottom is ok during Attack phase as long as it’s 8oz or under.

    • Amber on September 27, 2011

      Hi Aberdeen

      If you have fruit in your yogurt during the Attack Phase it slows the weight loss and this is why there has been the move away from allowing these yogurts during the Attack Phase. Below is an extract from an online chat of 29 June 2011 in wihch the Dukan coach makes it very clear that fruit yogurts are only added in the Cruise Phase and then only as tolerated items.

      tazzyh : can i have fat free fruit flavoured yoghurts
      sonja : Hi Tazzy! You can have fat free fruit yogurts but as a tolerated only and starting from Cruise phase. The list of tolerated is in the cupboard of your slimming apartment. Enjoy!

      Kind regards


  • Sindy on September 19, 2011


    Glad I came across your site, it’s very helpful. thank you.

    I’m always at a lose when it comes to yogurts. I generally buy the muller light vanilla ones. Are these ok???
    The’re fat free, though carbs of which sugar are 7.1g per 100g and it’s a 175g tub.

    • Amber on September 19, 2011

      Hi Sindy

      Unfortunately the Muller Light Vanilla yogurts do contain a small amount of added sugar (fructose) and a little starch so they don’t meet the strict guidelines of the Dukan Diet.
      They contain Yogurt, Water, Fructose, Modified Maize Starch, Gelatin, Flavorings, Stabilizer: Pectins; Color: Carotenes; Sweetener: Aspartame. All these additives mean that you are getting less yogurt and less nutritional goodness. A 100g of Mullerlight has 4.1g of protein and 52 calories while a plain fat free yogurt has 6g of protein and 56 calories.

      Kind regards


1 2 3 8

Leave a Reply

Your email address will not be published. Required fields are marked *

Comment moderation is enabled. Your comment may take some time to appear.