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

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

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  • Jill on April 23, 2017

    Is Greek light and fit allowed
    O fat
    9g carbs
    7g sugars
    12g protein

    • Amber on April 29, 2017

      Hi Jill

      Yes, the figures you have given are for a 150 g serving so there are 6 g of carbs per 100 g which is 6% and therefore under the 7% limit.

      Thanks

      Amber:)

  • MagMag on April 20, 2017

    Amber
    I have 1 more question.
    I didnt find oat bran in any of the supermarkets near me..so Im having white oat. Should I?

    • Amber on April 22, 2017

      Hi MagMag

      Sorry again but no you shouldn’t use white oats. If you can’t find oat bran just leave it out.

      Best wishes

      Amber:)

      • Bradley Harris on April 24, 2017

        Hi Amber,

        Me and my girlfriend are on day1 of the attack phase, little did we know that we would be craving our unhealthy foods more than we are.

        We have substituted our love of snack food for 0%fat Yeo Vanilla yoghurt

        Nutritional values :
        Per 100g
        Fat – 0g
        Carbs – 14.1g
        Of which sugars – 14.0g
        Protein – 5.8g

        I appreciate that this is 14.1% of carbs and therefore over the threshold.

        However we have measured out 30g worth which would have us at around 4.3g worth of carbs.

        Does this work? Is this allowed?

        Brad

        • Amber on April 29, 2017

          Hi Brad

          No you can’t get around the 7% rule. This yogurt has 14.1% carbs more than twice the level allowed.

          Changing your eating habits if you have been eating badly can be very hard. You might be better trying to have a couple weeks of normal eating but trying to be sensible before you start the Dukan.

          Best wishes

          Amber:)

  • MagMag on April 20, 2017

    Hi Amber,
    Ita my last attack phase day…today I had 2 activia light strawberry flavored. Is that fine?
    Energy: 94/391
    Protein: 4.9
    Carbohyd: 16.2
    Total fat: 1.2
    Sodium: 0.3
    Calcium: 178 mg
    Vitamin a: 240 IU
    Vitamin b: 48 IU

    • Amber on April 22, 2017

      Hi MAgMag

      Sorry this yogurt is too high in carbs. The nutritional info I found on line showed 10 g of carbs per 113 g. This comes in at 8.8% carbs well over the 7% limit.

      Thanks

      Amber:)

  • Kathy on April 19, 2017

    Hi Amber,

    I am in my 2nd day of Attack, and have been eating a Greek NF yogurt, that I’m afraid is too good to be true.
    http://www.oikosyogurt.com/products/triple-zero-single-serve/

    Thanks, in advance….
    Kathy

    • Amber on April 22, 2017

      Hi Kathy

      I’m afraid it is too good to be true. The added sugar comes in the form of Stevia and concentrated vegtable juice. With 14 g of carb per 150 g this food ha 9.33% carbs well over the 7% carb limit.

      Kind regards

      Amber:)

  • Carin F. on April 8, 2017

    Hi Amber,
    I am on Day 6 of Attack phase and have lost 7 lbs. so far!
    Can I substitute a blend of chia seeds, ground flaxseed, and hemp hearts for the oat bran?
    1.5 TB seed blend contains:
    3.3 g protein
    .25 g sugar
    3.5 g fiber
    4.25 g carbs
    5.5 g fat (although they are high in Omega 3)
    .35 sat fat
    70 calories
    I find the seeds to give me energy and boost my mood and I’ve really missed them this week. I used to add them to my daily Greek yogurt. Please advise.
    Thanks!
    Carin

    • Amber on April 8, 2017

      Hi Carin

      Sorry but this wouldn’t be a permitted substitution for oat bran. There are no substitutes given by Dr Dukan for oat bran – you either include it or exclude it.

      Kind regards

      Amber:)

  • Megan Sherman on March 23, 2017

    Amber,

    How about Serving Size 1 Container (150g)
    Calories 80
    Calories from Fat 0

    Amount/Serving %DV*
    Total Fat 0g 0%
    Saturated Fat 0g 0%
    Trans Fat 0g
    Cholesterol 10mg 3%
    Sodium 45mg 2%
    Potassium 140mg 4%
    Total Carbohydrate 9g 3%
    Dietary Fiber 0g 0%
    Sugars 7g
    Protein 12g 24%
    Vitamin A 0% . Vitamin C 0% . Calcium 15% . Iron 0%
    *Percent Daily Values are based on a 2,000 calorie diet.
    Ingredients
    Cultured Grade A Non Fat Milk, Water, Fructose, Modified Corn Starch, Contains Less Than 1% Of Natural and Artificial Flavors, Maliic Acid, Sucralose, Potassium Sorbate (To Maintain Freshness), Acesulfame Potassium, Sodium Citrate

    Thanks,
    Megan

    • Amber on March 23, 2017

      Hi Megan

      It meets the under 2% fat and under 7% carbs rule that I find the easiest to follow and find suitable yogurts but not the original no added sugar rule.

      Best wishes

      Amber:)

  • Determined in Va on March 18, 2017

    Hey amber can I have none fat activia yogurt. It’s 60 calories, 0 fat, 7g of sugar

    • Amber on March 19, 2017

      Hi Determined in VA

      The Natural Activia Yogurt meets the traditional Dukan rules for yogurt so is fine.

      Best Wishes

      Amber:)

  • Tina on March 15, 2017

    Hi Amber
    To start the 3rd phase is that ok to have 1 serving fruit and 2 piece bread the first day or there is a rule to start and add one by one in several steps? I can’t see that in original book!

    • Amber on March 16, 2017

      Hi Tina

      You can do it all at once but many people prefer to phase in the different foods over a few weeks. It is your chioce.

      Best wishes

      Amber:)

  • Linda on March 15, 2017

    Hi Amber
    I have questions about 2 products I have found and what phases they would be appropriate for.
    1. Okos Triple Zero Yogart
    150 gm container
    Calories 120
    Fat. 0
    Sod. 65g
    Carbs 14g
    Fiber . 6g
    Sugar. 6g
    Protein 15g

    Dimpflimejer Carb Smart Bread
    1 slice
    Calories. 110
    Fat. 4.6g
    Carbs. 4.0g
    Sod. 140 mg
    Fiber. 3.0g
    Sugar. 0
    Protein. 15g

    Thank you

    • Amber on March 16, 2017

      Hi Linda

      Neither product is suitable for the weight loss phases of the Dukan. The yogurt is too high in carbs and store bought bread isn’t on the list of allowed foods.

      Kind regards

      Amber:)

  • Marcy on March 9, 2017

    Hey Amber,

    I’ve started to eat a brand of yogurt called Skyr Icelandic. Can u check the info below and let me know if it’s okay to eat in the attack phase. Thanks.

    Nutrition per 100g

    Calories 80
    Fat 0
    Cholesterol 5g
    Sodium 35g
    Glucides 10g
    Fibres 0g
    Sugars 10g
    Protein 6 g

    • Amber on March 10, 2017

      Hi Marcy

      This is fine:)

      Kind regards

      Amber:)

      • Marcy on March 13, 2017

        Hi Amber,

        I made an error on the Skyr Yogurt. It only has 6g sugar not 10g which I assume is still okay in the attack phase?
        Thanks for your help 🙂

        • Amber on March 13, 2017

          Hi Marcy

          Skyr is fine to have.

          Best wishes

          Amber:)

  • Ariana on March 3, 2017

    What about this?
    PC Plain Skyr Icelandic Style 0% M.F. Yogurt
    Ingredients

    Skim milk, lactase enzyme, bacterial culture, microbial enzyme.

    .
    Nutritional InformationPer Cup Serving(Per 3/4 cup (175 g))

    %DV PV %PDV
    Calories 110 cal
    Fat 0 g 0
    Saturates + Trans 0
    Saturates 0 g
    Trans 0 g
    Cholesterol 10 mg
    Sodium 60 mg 3
    Potassium
    Carbohydrate 8 g 3
    Fibre 0 g 0
    Sugars 2 g
    Protein 21 g
    Vitamin A 0
    Vitamin C 0
    Calcium 15
    Iron 2
    Key

    %DV = % Daily Value PV = Prepared Value %PDV = % Prepared Daily Value

    • Amber on March 4, 2017

      Hi Ariana

      Perfect!

      Best wishes

      Amber:)

  • Cat on February 22, 2017

    Hi Amber,

    Just wondering what you think about the new yogurts that have come out that are fat free with no added sugar (i.e. Danone light & free fruit yogurts / muller light no added sugar coconut/ lemon/ skinny latte flavours) sorry I don’t have the nutritional information at the minute.

    Thanks

    Cat

    • Cat on February 22, 2017

      Muller:

      4 x Lemon Green style fat free yogurt with sweetener

      Pack Size: 120g

      Fat free
      60kcal per 100g
      0% added sugar – contains naturally occurring sugars
      Fat free
      Information

      Ingredients:
      Yogurt (Milk), Water, Lemon Juice from Concentrate (2.5%), Modified Maize Starch, Lemon Cells (1%), Gelatine, Stabiliser: Pectins, Sweetener: Aspartame, Flavourings, Colour: Curcumin

      Nutrition

      Typical Values Typical Values Per 100g
      Energy 255kJ (60kcal)
      Fat 0.2g
      of which saturates 0.1g
      Carbohydrate 7.5g
      of which sugars 6.8g
      Protein 6.3g
      Salt 0.2g
      Calcium 210mg
      (31% of NRV per pot) –
      NRV is Nutrient Reference Value –

      • Amber on February 22, 2017

        Hi Cat – At 7.5% carbs these yogurts are coming in over the 7% carbs guideline. The carbs are probably being raised by the lemon and maize starch. At a push you could use this yogurt but it would be better to find an alternative.

        Best wishes

        Amber:)

  • Alma on February 18, 2017

    Hi Amber .
    I am on the attack faze and I’m using a yogurt with 0%fat and the following nutritional information . Per 100 grams.
    Energy 55 kcal
    Fat 0.4g of which saturate 0.3g
    Carbohydrate 5.3g of which sugar 5.3g
    Protein 7.3g
    Salt 0.2g
    Is it ok ? Also how many cans a diet fizzy drink I am allowed a day ?? I drink diet coke .
    Thank you . Looking forward to you reply . X

    • Amber on February 18, 2017

      Hi Alma

      The yogurt is fine.

      Try to have no more than three diet drinks each day.

      Kind regards

      Amber:)

  • Michelle on February 16, 2017

    Hi Amber I’m in my 5th day of the Attack phase. Can I add flax seed to my yogurt ? How about whey protein? the one I tried is a high protein low carb, low sugar per service is 11g protein, 6g carb, 3 g sugar, no fat , I mixed it with water ice and the oatmeal . can I use it?

    • Amber on February 16, 2017

      Hi Michell

      Flax seed should only be used to treat constipation not as a food as it will slow down weight loss. Protein powder isn’t a permitted food on the Dukan so shouldn’t be used.

      Best wishes

      Amber:)

  • Marwah on January 24, 2017

    What about Fit and Active nonfat yogurt? It has 90 calories with 0g fat, 6g protein and 16g carb (5%). Would this be okay to have during the attack phase ?

    • Amber on January 25, 2017

      Hi Marwah

      The plain yogurt meets the traditional rules but not under 2% fat and under 7% carbs rule so it is your choice.

      Kind regards

      Amber:)

      • Olivia Kolo on January 28, 2017

        Hi, i am allergic to milk. Can i have Lactofree natural yoghurt in attack phase?

        • Amber on January 28, 2017

          Hi Olivia

          Dr Dukan usually recommends soy products. This products is ok on carbs but a little high on fat at just over 2% fat content so try not to eat too much.

          Kind regards

          Amber:)

      • Victoria on February 16, 2017

        Hi amber
        Today i had the onkdn vanilla yogurt with my oats i had around 8 tablespoons is this ok ok the attack phase im on the second day, if its not what shall i do now? And what can i add to natural greek yougurt to give it a better taste as i really cant stomach the taste
        Thanks

        • Amber on February 16, 2017

          Hi Victoria

          The Onken Vanilla yogurt is not suitable to use on the Dukan. You just need to carry on as if you hadn’t eaten eat. You can add artificial sweeteners and flavorings to plain Greek yogurt if you don’t like the taste but you don’t have to eat Greek yoghurt if you really don’t like it.

          Best wishes

          Amber:)

          • Victoria on February 16, 2017

            Thanks very much

  • Grazia on January 5, 2017

    Hi can I ask you if you work for Duran Amber? It looks like you know which food to eat and permitted x thanks I was thinking if on ken vanilla free fat is ok but it looks high in carbs so maybe I should reduce the dose thanks

    • Amber on January 6, 2017

      Hi Grazia

      I don’t work for Dr Dukan and I don’t have any affiliation to him either. My knowledge has been built up over a number of years of following the Dukan and helping others.

      Onken Vanilla yogurt is too high in carbs due to the sugar added to the product so is best avoided.

      Best wishes

      Amber:)

      • Grazia on January 6, 2017

        Ok thanks as natural Greek yogurt 0 fat what can I add as vanilla because it tastes strange with the drop of liquid vanilla like chemical any ideas? Thanks again

        • Amber on January 6, 2017

          Hi Grazia

          How about cinnamon?

          Best wishes

          Amber:)

          • Grazia on January 13, 2017

            Yes it tastes better x thanks mixed spices also nice x

          • Amber on January 13, 2017

            Hi Grazia

            Glad my suggestion worked for you.

            Best wishes

            Amber:)

  • DukanD on December 27, 2016

    Hello, I’ve been in Attack Phase for 9 days now, and have only lost 4 lbs (nothing in the last 3 days).
    Can you advise why that’s been?
    Breakfast has been oat bran galette, two egg omelette or 200g zero fat yoghurt with sweetener.
    Lunch / dinner has been chicken, smoked salmon, lean mince with a sliver of ketchup.
    Two cheats over the past 9 days have been one apple, and one day when I had 10 chips.
    No real exercise but have had very low energy most days..
    Getting frustrated with the lack of progress. I am waiting to get tested for hormonal imbalances following heavy periods, but still expected to lose more weight than this and not to have plateau’d this early on.
    Water c. 1.5- 2 litres per day.
    Please help!

    • Amber on December 29, 2016

      Hi Dee

      The hormonal imbalances could well be causing water retention so try to be patient. Some people make the mistake of believing that a longer Attack phase means more weight loss and this isn’t always the case. Also how effective the Attack phase depends on your starting point. eg If you’ve already been dieting or eating sensibly you will probably not lose as much as a person who hasn’t been.

      Best wishes

      Amber:)

  • Jannet on December 16, 2016

    Hi amber,
    just want to check if this yogurt is fine it has1.5g witches 2% of fat and 2g of sugar witches 3G of carb means 1%
    It’s called light&fit vanilla cream carb and sugar control for diabetic people
    Please I need your response.
    Thank you

    • Amber on December 16, 2016

      Hi Jannet

      You can go up to 2% fat content 2 g of fat per 100 g, and up to 7% carb content 7 g of carb per 100 g so this is fine.

      Best wishes

      Amber:)

      • Jennifer on January 24, 2017

        Hi amber, Iv just ate fat free natural yogurt a full tub which is 500grams. It’s 0.3 fat per 100 grams and 6.3grams of carbs per 100 grams. Is this ok because I have ate the full 500grams?

        • Amber on January 25, 2017

          Hi Jennifer

          This is fine.

          Best wishes

          Amber:)

  • Nosheen on December 13, 2016

    Hey Amber!

    Great site!

    Can i consume this yogurt in the attack phase?

    Can we eat onions, tomatoes, cucumber in attack phase too, i have read it somewhere on yours comments that your allowed, but a small amount.
    How much is a small amount?
    What about marinated beet root?

    http://www.walmart.ca/en/ip/our-finest-fat-free-vanilla-greek-yogurt/6000192235569

    Thank you.

    • Amber on December 14, 2016

      Hi Nosheen

      I’m afraid the yogurt is too high in carbs. It has 12.57 g of carbs per 100 g (12.57%).

      You can eat one medium onion and one teaspoon of chopped tomato per day on Attack. You can a small amount of pickled cucumber but not beetroot.

      Best wishes

      Amber:)

  • Hazel on December 12, 2016

    Hi Amber,

    Is weetabix allowed in the dukan diet?

    Thank you,
    Hazel.

    • Amber on December 14, 2016

      Hi Hazel

      Sorry – Weetabix isn’t a permitted food.

      Kind regards

      Amber:)

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