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”

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  • Wendy Gaipa on March 1, 2014

    Hi Amber! I will definitely clean out my purse! Guaranteed to burn a few calories doing that job! So, my follow up question would be, is there a protein bar or granola bar or something like that which can be purchased in a grocery store to have on hand in my purse for those moments of desperation? PS there are currently 8 members of my family on the Dukan diet. We are all supporting one another and this site of yours has been very helpful! Wendy

    • Amber on March 1, 2014

      Hi Wendy

      Unfortunately store bought bars aren’t suitable and the bars from the Dukan shop online are not cheap. They also use your daily tolerated items allowances. Where you can try to plan ahead and take a snack with you. I also always carry a teaspoon in a plastic bag in my purse so that I can buy a yogurt.

      Best wishes

      Amber:)

  • Kate on February 26, 2014

    I have discovered some yoghurts sold only at Iceland which are fat free and only have 5.2% carbs (5.2g per 100g). You get a pack of six which includes peach, cherry and strawberry and they are delicious (i have my oatbran on top and it tastes like cheesecake). However they are fruit flavoured and I heard that this wasn’t allowed? I am currently on attack.

    • Amber on February 26, 2014

      Hi Kate

      If you were using the old rules and not looking at the carb levels you could have two yogurts with no added sugar, with fruit pieces as your two tolerated items that are added in the Cruise Phase. If you are using new rules of under 2% fat content and 7% carbs you don’t have to worry about what else it contains and this is the same in any phase.

      Kind regards

      Amber:)

  • samantha on February 24, 2014

    Hi Amber I’m on day one of the attack phase thanks for breaking down the rules on yoghurt I totally understand it now

    • Amber on February 25, 2014

      🙂

      A:)

  • Wendy Gaipa on February 23, 2014

    I am on day 6 of the attack phase. While out and about today I found myself very hungry and without food. I had a 90 calorie Fiber One bar in my purse and are it. Will this throw me off terribly?

    • Amber on February 23, 2014

      Hi Wendy

      This small lapse should not cause too much trouble but it is important to try to stop any future lapses so take any other bars out of your purse!

      Kind regards

      Amber:)

  • Laverna on February 21, 2014

    frozen yoghurt? are we allowed and does anyone know what brands to get specifically I live in north america..

  • Danielle on February 3, 2014

    Hi Amber,

    I am on stage 2 of the dukan and have lost almost 20kg, I have a final 3kg to loose until i reach my goal weight, but for the last 3 weeks, my weight is going up and down constantly by about 0.3 – 0.5kg everyday and I can’t seem to get onto the next number on the scales. I have stuck to the diet 100% and have not gone off track once. I have hit a massive plateau and can’t seem to get off of it. I go to a boxing class 4 times a week and also walk on the other days. Please help!

    thanks

    Danielle

    • Amber on February 4, 2014

      Hi Danielle

      Take a look at the information in this post http://thedukandietsite.com/1577/ive-stopped-losing-weight-on-the-dukan-diet-what-can-i-do/ It will hopefully give you some useful hints and tips to help.

      How did you calculate your target weight? Did you use the official Dukan calculator or is it a figure you’ve decided upon yourself?

      Kind regards

      Amber:)

      • Danielle on February 4, 2014

        Thank you for your reply Amber.

        Yes I used the calculator to find my true weight, which is 56kg. I am currently sitting on 58kg – 58.5kg, I cannot get past this on the scales.

        I have had a look at that page on the webiste before I wrote to you, I am already doing and eating those things listed. The only thing I havent tried is the green tea boaster, but I know I wouldnt be able to do that as I cannot bare green tea, so would not even attempt that.

        Is there anything else that you could think of to help me loose my final 2kg?

        Would it be worth maybe doing an attack stage again for a few days, but I worry this would make me put on more weight though when I got back to eating the veg again on my PV days.

        Thanks again

        Danielle

        • Amber on February 5, 2014

          Hi Danielle

          How about moving to a 5PP/5PV rhythm and using a natural diuretic during the PV part to see if this will stop the water gain.?

          Best wishes

          Amber:)

  • Amy on February 3, 2014

    hi,
    It is ok to have the dannon light n fit vanilla flavored Greek yogurt? it is fat free. I usually mix it with a tablespoon or two of flavored yoplait fat free and the oat bran. Is this ok?

    • Amber on February 3, 2014

      Hi Amy

      Dannon Light and Fit is fine. It has 9 g of carbs per 150 g so this works out to 6% well under the 7% limit. Which Yoplait Fat free yogurt are you eating? Mixing your yogurts and then putting in oat bran is OK.

      Kind regards

      Amber:)

  • suzig on February 3, 2014

    weightwatchers yoghurts seem fine and the new weightwatchers crumble pudding desserts also work although two of the four flavours are marginally over 7 grams of carb per 100grams

  • Cindy on January 10, 2014

    Hi, I just started the cruise phase (second go round with dukan, three weeks into cruise last time then went on vacation), the yogurt thing still confuses me, even plain greek has 11g carbs for a cup & 9g sugar, I have been eating dannon light & fit 8 to 9 carbs mo fat & 6 to 7g sugar mixed with 1/2 cup no fat plain Greek for breakfast…I’m assuming this is not allowed? Also, I am confused why diet sodas aren’t allowed but diet cranberry juice isn’t, are there any other diet drinks allowed other than soda?

    Thank you!

    • Amber on January 10, 2014

      Hi Cindy

      All dairy contains carbs as lactose is a form of sugar. What you are looking for is the percentage of carbs rather than the amount. Dannon Light and Fit Greek yogurts are fine to eat but not the non Greek ones. The Greek versions have 6 g of carbs per 100 g (6%) while the non Greek versions have 8.23 g of carbs per 100 g (8.23%) well above the 7% upper limit. By mixing with a normal Greek yogurt you may have brought the overall percentage down below 7%.

      Diet sodas are allowed because they don’t contain sugar while a diet juice will contain sugar. Apart from tea, green tea, herbal/fruit teas, coffee, milk and water you are allowed any diet drink which has less than one calorie per serving. The low calorie limit ensures only drinks sweetened with artificial sweeteners are allowed.

      Kind regards

      Amber:)

      • Cindy on January 11, 2014

        Thank you so much for your very helpful response, I should clarify that I have been using dannon light n fit Greek yogurt & not the regular light n fit with the plain Greek with oat bran, so I am happy that it fits the guidelines. I am sure I will have other questions as I progress…weight loss is very slow as I am in menopause which has proved that anything that worked for me to maintain my weight in the past does not work now, this is the only diet where the scale even moved…no joke!
        Thanks again, happy I found this site!

        • Amber on January 11, 2014

          Hi Cindy

          I’m glad you’ve found that the Dukan Diet works for you. Just pop any questions in a comment and I’ll reply.

          Best wishes

          Amber:)

  • Becky on December 23, 2013

    Hi Amber,
    Sorry another yogurt question 🙂
    I recently bought a load of yogurts and on closer examination I’m not too sure whether I can have it now. Its the muller light vanilla and coconut greek style yogurt.

    1 pot=120g

    Calories = 90
    Total fat= 0.5g
    Saturated fat = 0.4g
    Total carbs = 9.7g
    Sugars= 8.9g
    Protein=6.3 g

    Your help would be much appreciated!
    Thanks

    • Amber on December 24, 2013

      Hi Becky

      Unfortunately these yogurts have more than 7% carbs and also have added sugar so are not suitable to use.

      Kind regards

      Amber:)

    • Msukumom on December 30, 2013

      If you live in the states, I found Danon lite N fit greek yogurt . Only 80 calories, 7 grams of carbs and non fat. They have a wide variety of flavors. I usually eat one with my oat bran at night , it seems to get me through the night without wanting to get up and snack. I also am constantly on Ambers site for constant support, she is GREAT! I couldn’t have gotten down 53 lbs(started April been on phase 3 since Mid August) and have been maintaining +/- 3 lbs even during the holidays! Thank You Amber!
      Becky just keep it up and take one day at a time, it goes fast! All the best to you in 2014!
      Msukumom

      • Amber on December 30, 2013

        Thank you Msukumom You’re very kind.

        A:)x

        • Msukumom on December 31, 2013

          Please know your devotion to answering us quickly has helped keep people like me stay focused! I do not think my success would have been as positive if you weren’t here. The times I felt the need to fall off my wagon I would grab the computer and read all your replies and remember I am not alone on this journey!!! You do makea difference helping people get healthy and happier in their life!
          Wishing You All The Best in 2014!

          • Amber on December 31, 2013

            Thank you again.

            With best wishes for a very Happy New Year.

            Amber:)x

  • Krista on November 26, 2013

    I have done a lot of reading online while I am anxiously awaiting the arrival of my Dukan diet book in the mail. Since I was so excited I started on the Attack phase already. All has been going great, with good wt loss, but I added in yogurt on day 3 (yesterday) and come to find out all the Yoplait light that I have eaten does NOT fit the plan. Should I extend my attack phase 2 more days to make up for the 2 days I have messed up?

    • Amber on November 26, 2013

      Hi Krista

      Don’t worry about having used the wrong yogurt, just carry on as if you’d been using the right yogurts from the start. As you’ve lost weight I don’t think any real damage has been done.

      Good Luck

      Amber:)

  • Danielle on November 23, 2013

    Hi amber can I have non fat vanilla Greek yogurt ? It’s a little higher in calories 160 calories 0 fat 21 carbs and 21 protein per cup

    • Amber on November 24, 2013

      Hi DAnielle

      I’m afraid not . It is too high in carbs.

      Sorry!

      Kind regards

      Amber:)

  • VC on November 14, 2013

    Hi,

    I thought it might help a few Australian yoghurt-cravers if I posted some brands I’ve found that seem to fit the guidelines.

    The first is Yoplait forme (acute on the ‘e’) strawberry flavoured Greek yoghurt. Its nutrition table says (per 100g):
    Energy 208kJ
    Fat 0.1g
    Carbohydrate 3.5g
    (Sugars 3.2g)

    Another is Barambah Organics real mango yoghurt, chart (per 100g):
    Energy 302.95kJ
    Fat 2.91 (actually, that seems a little high, but in small amounts to stave off insanity …?)
    Carbohydrates 7.31 (just over, I know, but ditto on the above)
    (Sugars 7.25)

    And finally, Ski Soleil (I like peach and mango, passionfruit, berry) (per 100g):
    Energy 166kJ
    Fat less than 0.15g
    Carbohydrate 4.7g
    (Sugars 4.6g)

    When I’ve been pretty good, and I think I must have something properly sweet or I’ll gobble up an entire block of Dairy Milk, I have one Tamar Valley Greek-Style yoghurt. I suspect it’s full of the thickeners and emulsifiers etc. we should avoid, but without a tiny vice or two this diet is very hard to sustain long-term. This is the most dessert-like yoghurt I’ve found – it’s creamy. Yum. Nutrition (per 100g):
    Energy 278kJ
    Fat 1.6g
    Carbohydrate 7.2g
    (Sugars 4.8g)
    Those stats are for the strawberry flavour, which is the one that most complies with the rules of the Dukan. If you can find it, the citrus cheesecake (sounds odd, but is awesome) is the yummiest. Other flavours are mango, passionfruit, raspberry.

    I have become totally yoghurt-obsessed since starting Dukan, and think by the end I’ll have a doctorate in it.

    For anyone interested, I’ve lost 10.7kg, starting with a six-day attack phase, and followed by 68 days (so far) of cruise. I should reach my target weight in another 50 days. I have cheated – I drink wine three nights a week. (But I probably shouldn’t admit that!)

    I feel amazing. The diet really does work.

    Disclaimer: I don’t work for a dairy company or for Dukan, I promise. I’ve just been craving sweet things and figured other people must be too!

    Cheers,

    • Amber on November 14, 2013

      Hi VC

      I’m sure the information you’ve provided will be very helpful but I’m glad you’ve pointed out that some don’t quite fit the rules!

      Best wishes

      Amber:)

  • paige on October 16, 2013

    hello amber- is nori dried seaweed sheets allowed on pp days of the cruise phase? 5 calories, 0 fats, 0 cholesterol, 13mg sodium, 1 dietary fiber carb, 0 sugar, 4g protein. i have typically been saving these for pv days, but upon further review they seem to be ok for pp days and help to curb my cravings for something crispy… thanks!

    • Amber on October 16, 2013

      Hi Paige

      I’m afraid seaweed isn’t allowed on PP days, only a small amount of tomato and onion can be used in recipes on PP days.

      Best wishes

      Amber:)

  • STELLA KOUSTAI on October 14, 2013

    Hi we have a specific type of frozen yoghurt which is authentic greek yoghurt based and it is 1.5% fat, sugar free (it contains stevia and not any other sweetner).

    100gr of yoghurt (without any flavour) include:

    Energy 97cal
    Proteign 3.56gr
    Carboh 20.5gr
    Fat 0.1gr
    Sodium 53.1gr
    Fibre 0.5gr

    Is it safe to eat and how much can i eat?

    • Amber on October 14, 2013

      Hi Stella

      I’m afraid this food is too high in carbohydrates to be suitable in any amounts.

      Best wishes

      Amber:)

  • Angeline on September 25, 2013

    Hi Amber

    Do you know, Is Dannone Danio allowed ?

    Thanks

    Angeline

    • Amber on September 28, 2013

      Hi Angeline

      Unfortunately these yogurts are too high in carbs and have added sugars so they aren’t suitable.

      Best wishes

      Amber:)

  • Lana on August 29, 2013

    Hi Amber,

    I am sorry I ask questions again. But I wanted to ask if it is okay to eat the LC1 Vanilla 0% fat yogurt. Each pot is 150g

    I have copied the information that says on the pot just want to verify with you that this is right to eat. I would usually eat this with the Oat Bran I have to eat daily (2 tbsp on the Cruise )

    Per 100 g

    Energy 210kJ/49 kcal
    Protein 5.2g
    Glucides 5.9g
    -dont lactose 4.4g
    -dont fructose 1.0g
    -dont saccharose &glucose 0.1g
    Lipides 0g
    -dont acides gras saturés 0g
    Fibres alimentaires 0.8g
    Sels mineraux Sodium 0.07g

    Thank you for letting me know if this is okay to eat.

    Thank you for your help, this site is really great!

    Best,
    Lana :))

    • Amber on August 29, 2013

      Hi Lana

      This yogurt has 0% fat and 5.9% carbs so is fine to eat.

      Best wishes

      Amber:)

  • Craig on August 29, 2013

    can I eat as many Yogurt’s as I want?

  • Lia on August 8, 2013

    Am I allowed to eat onken fat free strawberry yoghurt? It has fruit pieces in it but didn’t realise until I’d eaten it that I don’t think I’m allowed it…will it affect the diet loads? Also, is onken fat free vanilla yoghurt allowed?

    • Amber on August 8, 2013

      Hi Lia

      Both these yogurts have added sugar that makes them too high in carbohydrates to be suitable. Eating them might slow your loss a little but shouldn’t have any great impact unless you were eating a lot. Dr Dukan has a new rule that yogurts should have less than 2% fat and less than 7% carbs.

      Best wishes

      Amber:)

  • Laura on June 29, 2013

    Hi, I hate to ask you more questions as you have been amazing in answering everyone else’s, but I’m really confused about flavoured yoghurts. I have been eating farge 0%, but I am getting really tired if it!
    In asda I saw muller Greek style 0% coconut yoghurt and wondered if this dell within guidelines?

    Thanks for any help!

    • Amber on June 29, 2013

      Hi Laura

      Don’t worry about asking questions as that is precisely why I run the site.

      Earlier this year Dr Dukan updated his rules of yogurts and has now given a carb limit of 7 g or less per 100g. This does make it easier to look through all the various yogurts on the shelves.

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

      Unfortunately Muller Greek Style yogurt is too high in carbs to be suitable.

      Best wishes

      Amber:)

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