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

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

1 2 3 4 8
  • Graham on June 26, 2013

    Hi Amber,
    I’ve been confused about this non-fat fruit yogurt thing. I have the Kindle version of the Dukan Diet book, and it says under Category 9 of the Attack Phase: (on page 51 of 263): “Nonfat fruit yogurts are allowed, but no more than 8 ounces per day. However if you want a lightning-fast start to your Attack phase diet, you are better off avoiding them altogether and even more so if you have hit a weight plateau’.

    Has this rule been changed? The Chobani 0% fruit yogurts are well under 8oz, but have 11g/100g of sugar and do list Evaporated Cane Juice as an ingredient, so they’re well over the 7g/100g limit.

    Thanks,
    -Graham

    • Amber on June 27, 2013

      Hi Graham

      The difficulty is caused by the fact that Dr Dukan is constantly refining his diet. The changes are made to the paid coached version first so the books do lag behind a little. This doesn’t mean that the diest in the books don’t work just that they may not be quite so effective.

      The coached version has tolerated additional items that are added in the Cruise Phase and it has limits placed on certain foods such as the 1 kg daily limit for dairy and 8 crabsticks a day. If you check out this post you’ll hopefully see want I mean.

      http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

      Kind regards

      Amber:)

  • Nang on June 23, 2013

    Hi
    I m doing Dukan diet at the moment. Today is my second day. Yesterday morning before I start I weight 54.1 kg.
    This morning I weight 53.9 kg. that’s mean I doesn’t lose much weight as it said.
    I am just wondering maybe the yogurt I ate is not the right one.
    My yogurt is 0% fat but there have a bit of fruit in it.Is there any problem ?? Or there have another possible reason that I don’t lose much weight ,??
    Looking forward for ur reply !
    Thank you

    • Amber on June 23, 2013

      Hi Nang

      Fruit isn’t allowed on the Dukan Diet because of the sugar that fruit contains so this might well be stopping the diet producing the results you are expecting as it would have increased the level of carbohydrates that you were eating. Dr Dukan has provided some new guidelines on yogurts that you can find in this post http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/ which should help you find suitable yogurts to eat.

      Unfortunately small mistakes can have quite a big impact on the amount of weight lost.

      Best wishes

      Amber:)

  • Lauren on June 19, 2013

    Hi! Would mullier yoghurts be ok?

  • sab on June 18, 2013

    hi amber. just wanted to confirm is the onken plain fatfree probiotic yogurt ok to have? thanks

    • Amber on June 18, 2013

      Hi Sab

      Onken plain fat free yogurt is just perfect!

      Best wishes

      Amber:)

      • sab on June 19, 2013

        hi amber what about vanilla natural extract? is there a limit? was thinking of making my own vanilla yogurt with vanilla pods extract n sweetner is that free on dukan attack? thanks

        • Amber on June 19, 2013

          Hi Sab

          Vanilla extract is fine and there are no limits.

          I also like to add a little cinnamon to my yogurts.

          Best wishes

          Amber:)

  • Elema on June 17, 2013

    Hello, my name is Elema, Im from Holland! Im the thirteen day on the Dukan diet and the result is 3 kilo – not sure that its a good one))) For the first time today for the breakfast had a glass of activia 0% with my oat bran…found out now that activia has sugar and is not allowed, wondering how can this one glass spoil my results!

    Best regards,

    • Amber on June 17, 2013

      Hi Elema

      Perhaps the products in Holland are different but the UK Activia is made from Low fat yogurt with Bifidus ActiRegularis® (skimmed milk, concentrated skimmed milk, cream, yogurt cultures). At 2% fat content, 4.9% carbs in the form of naturally occurring sugar it is fine to enjoy. http://www.danoneactivia.co.uk/products/show/pouring-yogurt/

      Best wishes

      Amber:)

  • Paige on June 15, 2013

    Hello Amber,
    I live in Dubai, and its difficult to find good products, but as far as the Greek yogurt I’m eating total fage 0%, is this ok? Also is yoplait low fat 1% ok with carbs/sugar 6.1? I also bought vanilla and strawberry onken fat free but i think there may be sugar? Any suggestions in what I have so far!? Thank you

    • Amber on June 15, 2013

      Hi Paige

      The Fage 0% Greek Yogurt is fine. The Yoplait yogurt that I found online had 16g of carbs per 170 g serving which means it isn’t suitable but if the version you have in Dubai has 7 g or less of carbs per 100 g this will be fine. Asou suspected the Onken Fat Free Yogurts are not suitable due to the added sugar they contain.

      Kind regards

      Amber:)

  • bupsy on May 24, 2013

    Is linesse fruit yougourts allowed on the attack phase? they have 0.1% fat

    • Amber on May 25, 2013

      Hi bupsy

      Fruit yogurts are usually treated as tolerated items and added in the Cruise Phase.

      Kind regards

      Amber:)

  • Niki Iosifaki on May 20, 2013

    Hello

    Started the diet on Friday I am on the 4th day of the attack phase.

    I am wondering if the activia yogurt with 2% fat is allowed,

    Thank you

    I am lucky because in my country Cyprus we have all kinds of yogurts!!!!

    • Amber on May 20, 2013

      Hi Niki

      Hello to you in Cyprus!

      I’m sorry but the Activia yogurts contain added sugars and this makes them too high in carbs.

      Kind regards

      Amber:)

  • Aryan on May 5, 2013

    Hello! I have a simple question: I live in Slovakia, and I tried alot to find fatfree yoghurts and cottage cheeses, But im totally unable to find it, what do i do?

    Thanx alot for answers 🙂

    • Amber on May 5, 2013

      Hi Aryan

      There is a company Zvolenský that make fat free plain and vanilla yogurts that would be suitable but I wasn’t able to find any fat free cottage cheese. Dr Dukan allows fat content of up to 2% for the dairy proteins so this information might mean you will be able to find one that is suitable. Unfortunately if you can’t find any that are suitable it will mean that you won’t be able to eat these foods.

      Kind regards

      Amber:)

  • Sabrina on May 1, 2013

    Can we eat the Chobani Greek Yogurt, Plain Non-fat?

    • Amber on May 1, 2013

      Hi Sabrina

      Yes these yogurts are fine to eat.

      Kind regards

      Amber:)

      • Sabrina on May 2, 2013

        Thanks Amber!
        One more questions, could I eat fat free, sugar free vanilla ice cream? Like 1 cup?

        Sorry I don’t now why it did a reply on someone else’s comment.

        • Amber on May 3, 2013

          Hi Sabrina

          I’ve copied the nutritional information for a sugar free fat free ice cream from http://www.brusters.com/menu_nutritionalinfo.asp below. AS you can see it is very high in carbs and this means it isn’t suitable to use on the Dukan diet.

          Nutrition Facts
          Serving Size 1/2 cup (90 grams)
          Servings Per Container

          Amount per serving
          Calories 100
          Total Fat 0g
          Saturated Fat 0g
          Cholesterol 0mg
          Sodium 90mg
          Total Carbohydrate 23g
          Dietary Fiber 1g
          Sugars 7g
          Protein 4g

          Best wishes

          Amber:)

  • Jade on April 29, 2013

    Ive just recently discovered this diet and have read very good reviews about weight loss using this diet,
    im 17 years old and last summer i lost 2 stone using the Atkins diet, but i decided to stop that diet due to the cons of the diet.
    i weigh about 12st 10lbs and i have always struggled to lose weight and for my height 5’6 i am considered overweight even very overweight. my dream weight is to be 12 stone.
    is there any advice you can give me and what things to eat as i started the attack phase today and on the website i should only be on the attack phase for a day as i want to lose 10lbs.
    i am at college and always on the go so i am unable to cook meals so is there any advice for foods for cruise phase?
    and i cant seem to find any fat free yogurts without fruit bits in them like muller light greek style, i eat at least 2 of them a day and onken fat free vanilla yogurt, are these ok or should i avoid them?
    thanks

    • Amber on April 29, 2013

      Hi Jade

      Dr Dukan doesn’t recommend that the Attack Phase is used until you reach the age of 18 but from 17 you can follow the Cruise Phase which is one day PP followed by on day PV but as you are only having one day of Attack this won’t make any difference.

      Dr Dukan has some new guidance on yogurts that you will find in this post and it may make it easier for you to find suitable yogurts. Most Weight Watcher yogurts fit the new rules. Muller light and ?nken fat Free vanilla don’t meet this new guidance.

      http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

      It isn’t easy finding suitable food to eat out so you will be better off packing yourself lunches.

      Kind regards

      Amber:)

  • Kim on April 26, 2013

    Hi Amber

    I live in Australia and have been following the Dukan diet for 5 days with a weight loss of 3.3 pounds or 1 1/2 kilograms. I was a little disapointed with the amount lost as I have followed protein based diets before and have dropped twice the amount of weight in the same time frame. I am a little confused about the amount and type of yoghurt I should be eating at the moment I am eating a brand named Frome – it is 98% fat free with 1% added sugar – french vanilla flavour – could the yoghurt be the reason I have not lost a desirable amount of weight I was 70 kilos when I stared 5 days ago and I am now 68 1/2 kilos. Could you help me with a suitable brand of yoghurt to buy in Australia – I have been unable to find quark or fromage frais in my local area.

    I really look forward to your response as I really enjoy being allowed to incorporate dairy into my protein diet.

    Kind regards

    Kim

  • Gabriela on April 20, 2013

    Hi Amber,
    This website has been very helpful. Thank you.
    Is the Stoneyfield’s plain 0% fat yogurt ok to eat on the Dukan diet?
    Thanks,
    Gabriela

    • Amber on April 20, 2013

      Hi Gabriela

      The Stonyfields Plain Yogurts is so close to 7% carbs that I wouldn’t worry about it. A serving og 227g has 16g of carbs which works out at 7.048%.

      Kind regards

      Amber:)

  • Sue on February 26, 2013

    Hi,
    Is the vanilla flavoured fat free onken yogurt ok?

    Thanks
    Sue

    • Amber on February 26, 2013

      Hi Sue

      I’m afraid this yogurt has added sugar and is too high in carbs.

      Dr Dukan now recommends yogurts that have up to 2% fat content and 7% carbs. This yogurt has 12.6% carbs.

      Best wishes

      Amber:)

  • Judy on February 20, 2013

    Hi, this is my first day of the Dukan diet. Is Light & Fit 2x protein yogurt okay to eat?

    • Amber on February 21, 2013

      Hi Judy

      The Light and Fit yogurts are too high in carbs to meet Dr Dukan’s new rule for yogurts. Yogurts have to have less than 2% fat and 7% carbs. Light and Fit yogurts have 10g of carbs per 113g serving which works out at 8.85%.

      Thanks

      Amber:)

  • Tania on February 17, 2013

    Hi Amber!

    not sure if this site it still active but thought I’d ask you a question anyway as you seem very knowledgable and i have been looking everywhere for an answer regarding muller lite fat free yoghurts. The toffee one are my favourite and per 100g it has 3.8g protein, 8g carbs (7g sugar), fat 0.1g. Are these ok to have unrestricted as they are the only thing that stop my sweet cravings!

    Are the vanilla ones ok too? (7.1g sugars and 0.1g fat), vanilla sprinkled with dark choc (7.1g sugars and 0.5g fat)

    Finally? Weight watchers yogs? 120g pot has 6.8g sugars and 0.1g fat.

    Thanks so much! Will be so good to find out if I can have these!!

    • Amber on February 17, 2013

      Hi Tania

      The site is still active but I’m not posting so often as I haven’t got much new information to add. I did add this recent post which advises that Dr Dukan has changed his rules. To meet the rules given by Dr Dukan you need to eat yoghurts which have less than 2% fat and less than 7% carbs this means Muller Lites are out but WeightWatchers are in.

      http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

      Many people do choose to ignore Dr Dukan’s rules for yoghurts as they find them too restrictive and difficult to follow.

      Best wishes

      Amber:)

  • LUCY on January 11, 2013

    i found a fat free flavoured yoghurt made by rachels i think it is the mango and peach flavour can i eat that?

    • Amber on January 11, 2013

      Hi Lucy

      I’m sorry but Rachel’s yoghurts contain added sugar and rice starch. Here are the ingredients from the Fat free Peach and Passion Fruit yoghurt – organic fat free yogurt, organic sugar, organic peach (2%), organic passion fruit (1.6%), organic rice starch, natural flavouring.

      Best wishes

      Amber:)

  • rUTH on January 9, 2013

    Hi There

    Thanks so much for your posts, I just wanted to check – ive just had half a cup of Soleil Vanilla light yoghurt on day 2 of the attack phase – is that ok or should I start again? Looking to loose 8kgs and have been perscribed a 3 day attack phase in total?? Oops!

    Thanks

    R 🙂

    • Amber on January 9, 2013

      Hi Ruth

      I’m pleased you like my site and don’t worry about such a small slip – just carry on as if nothing had happened!

      Best wishes

      Amber:)

  • Nicola on January 3, 2013

    Hi can you tell me what yogurt I can have apart from the total 0% as I find it a little thick in sauces some times.

    • Amber on January 3, 2013

      Hi Nicola

      There are lots of plain fat free yogurts available like Sainsbury’s Be Good to Yourself range, Tescos Light Choices or Asda’s Chosen by You. Just make sure there are no added sugars or starches in the ingredients.

      Best wishes

      Amber:)

  • Nancy on October 16, 2012

    Hi Amber,
    I need to keep a collection of guidelines as I keep forgetting what is OK and what is not! Are muller lights not OK or are they tolerates?
    Thanks, as always,
    Nancy

    • Amber on October 16, 2012

      Hi Nancy

      Mullerlight contain fructose and maize starch so don’t really meet the Dukan rules. As fructose is fruit sugar you could decide to bend the rules to have them as a tolerated item but having said that many people do substitute these types of diet yogurts for fat free yogurt and still successfully lose weight. It is really a question of personnel choice whether to break or bend the rules or stick to them.

      Best wishes

      Amber:)

      would have to bea fruit yogurtIngredients:
      Yogurt, Water, Fructose, Modified Maize Starch, Gelatine, Flavourings, Stabiliser: Pectins; Colour: Carotenes; Sweetener: Aspartame.

1 2 3 4 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.