DUKAN DIET Food Database

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Food NameProteinCarbFatCalories 
Milk, human1.06.94.470
Milk, cow's, fluid, whole3.24.53.360
Milk, cow's, fluid, whole, low-sodium3.14.53.561
Milk, calcium fortified, cow's, fluid, whole3.24.53.260
Milk, calcium fortified, cow's, fluid, 1% fat3.45.01.042
Milk, calcium fortified, cow's, fluid, skim or nonfat3.44.90.235
Milk, cow's, fluid, other than whole ("lowfat")
Milk, cow's, fluid, 2% fat3.34.72.050
Milk, cow's, fluid, acidophilus, 1% fat3.45.01.042
Milk, cow's, fluid, acidophilus, 2% fat3.34.72.050
Milk, cow's, fluid, 1% fat3.45.01.042
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3.45.00.134
Milk, cow's, fluid, filled with vegetable oil3.34.73.463

Principles of Dukan Diet

Devised by Pierre Dukan, a French medical doctor, the Dukan Diet rejects counting calories and promises permanent weight loss while allowing adherents to eat as much as they like.

The Dukan Diet: 4 Easy Steps to Permanent Weight Loss
  • Phase one: Attack
    Dieters determine a reasonable and healthy weight loss goal. Then they begin the Dukan Attack phase a two-to-seven-day period during which only unlimited lean protein consumed.
    The natural food closest to all protein is egg white which has 11g of protein per 100g of food weight. You can verify for yourself by selected the Eggs food group in our table above. Or search for "egg white only". The chart (click on Chart button) of egg white shows 91% of egg white's calories are from protein.
    The search and sort features as well as the charts let you identify other acceptable foods in the lean protein category: meat, fish, seafood, poultry and nonfat dairy products.
  • Phase Two: Cruise
    Dieters alternate days of unlimited lean protein with days of protein combined with healthful nonstarchy raw or cooked vegetables until they reach their desirable weight.
  • Phase Three: Consolidation
    Dieters stay on this phase for 5 days for every pound lost. At this point the diet allows unlimited protein and vegetables, and other foods (such as cheese and bread) are reintroduced.
  • Phase Four: Stabilization
    This is the maintenance portion of the plan, in which followers are allowed to eat whatever they like without regaining weight--provided that they follow 3 unbreakable rules including eating only unlimited lean protein one set day per week.

How to use the DietGrail food database to select foods for the Dukan Diet

This Dukan Diet food database provides the fat, carbohydrate and protein contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
Use the Protein column to evaluate foods and identify the optimal lean protein foods. Click on any of the column headers to sort foods.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find the most appropriate foods for your phase.

Popular diets and food databases for weight control

Usage Note

  • Fat, carbohydrate and protein values in table are in grams and calculated per 100g of food.
  • Click on column header to sort foods by name or by fat, carbohydrate or protein content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Foods High in Starch

List of 100 foods highest in starch content. Starch values are in grams per 100 grams of food weight. In the Cruise Phase, Dukan diet advises dieters to use non-starchy foods. The high-starch foods in this list should be avoided.

Foods High in Starch Starch

Rice, white, long-grain, precooked or instant, enriched, dry 74

Cornmeal, degermed, enriched, yellow 73

Cornmeal, degermed, unenriched, white 73

Cornmeal, degermed, unenriched, yellow 73

Cornmeal, degermed, enriched, white 73

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 72

Snacks, pretzels, hard, plain, salted 71

Sorghum flour 71

Potatoes, mashed, dehydrated, flakes without milk, dry form 71

Cereals, corn grits, yellow, regular and quick, enriched, dry 70

Millet flour 70

Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 69

Rice, white, long-grain, parboiled, unenriched, dry 68

Rice, white, long-grain, parboiled, enriched, dry 68

Cereals, corn grits, white, regular and quick, enriched, dry 68

Wheat flour, white (industrial), 9% protein, bleached, unenriched 68

Wheat flour, white (industrial), 9% protein, bleached, enriched 68

Corn flour, whole-grain, blue (harina de maiz morado) 68

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry 67

Crackers, saltines, low salt (includes oyster, soda, soup) 67

Crackers, saltines (includes oyster, soda, soup) 67

Cereals, QUAKER, corn grits, instant, plain, dry 67

Corn flour, masa, enriched, white 66

Corn flour, masa, unenriched, white 66

Corn flour, masa, enriched, yellow 66

Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 65

USDA Commodity, Bakery, Flour Mix Low-fat 65

Wheat flour, white (industrial), 10% protein, bleached, enriched 64

Wheat flour, white (industrial), 10% protein, bleached, unenriched 64

Foods High in Starch Starch

Wheat flour, white (industrial), 10% protein, unbleached, enriched 64

Cornmeal, blue (Navajo) 64

Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 63

Wheat flour, white (industrial), 11.5% protein, bleached, enriched 63

Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 63

Macaroni, dry, unenriched 62

Spaghetti, dry, unenriched 62

Spaghetti, dry, enriched 62

Macaroni, dry, enriched 62

Snacks, yucca (cassava) chips, salted 62

Cornmeal, yellow (Navajo) 62

Piki bread, made from blue cornmeal (Hopi) 61

Wheat flour, white (industrial), 13% protein, bleached, enriched 61

Wheat flour, white (industrial), 13% protein, bleached, unenriched 61

Crackers, whole-wheat, reduced fat 61

Snacks, popcorn, unpopped kernels 61

Tortilla chips, yellow, plain, salted 61

Cornmeal, white (Navajo) 60

Cereals ready-to-eat, Ralston Corn Flakes 60

Snacks, GENERAL MILLS, CHEX MIX, traditional flavor 60

Snacks, popcorn, microwave, 94% fat free 60

Bread crumbs, dry, grated, plain 60

Wheat flour, white (industrial), 15% protein, bleached, unenriched 60

Wheat flour, white (industrial), 15% protein, bleached, enriched 60

Snacks, pita chips, salted 59

Cereals ready-to-eat, GENERAL MILLS, KIX 58

Snacks, potato chips, fat-free, made with olestra 58

USDA Commodity, Bakery, Flour Mix 58

Cereals, oats, regular and quick, not fortified, dry 58

Crackers, snack, GOYA CRACKERS 58

Wheat flour, whole-grain 58

Foods High in Starch Starch

Taco shells, baked 57

Amaranth, uncooked 57

Crackers, whole-wheat 57

Cereals, oats, instant, fortified, plain, dry 57

Pancakes, plain, dry mix, complete (includes buttermilk) 56

Soup, ramen noodle, beef flavor, dry 56

Snacks, tortilla chips, low fat, made with olestra, nacho cheese 56

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 56

Tostada shells, corn 55

Bread crumbs, dry, grated, seasoned 55

Snacks, tortilla chips, ranch-flavor 55

Snacks, popcorn, air-popped 54

Spelt, uncooked 54

Soup, ramen noodle, any flavor, dry 54

Babyfood, cereal, oatmeal, dry 53

Snacks, tortilla chips, nacho cheese 53

Macaroni and cheese dinner with dry sauce mix, boxed, uncooked 53

Crackers, cheese, regular 53

Kamut, uncooked 52

Quinoa, uncooked 52

Crackers, cream, GAMESA SABROSAS 52

Pie crust, refrigerated, regular, baked 52

Tortilla, blue corn, Sakwavikaviki (Hopi) 52


Soup, ramen noodle, chicken flavor, dry 51


Crackers, wheat, reduced fat 51

Soup, chicken noodle, dry, mix 51

Snacks, plantain chips, salted 51

Crackers, standard snack-type, regular 50

Snacks, bagel chips, plain 49

Foods High in Starch Starch

Cereals ready-to-eat, Ralston Enriched Bran flakes 49

Bagels, plain, toasted, enriched, with calcium propionate (includes onion, poppy, sesame) 49

Pie crust, standard-type, frozen, ready-to-bake, enriched, baked 48

Corn, dried (Navajo) 48

Crackers, wheat, regular 48

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 48

Snacks, corn-based, extruded, puffs or twists, cheese-flavor 47

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra 46

Corn, white, steamed (Navajo) 46

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