Labneh
How Many Calories Are in Labneh? Nutrition Facts and Benefits
Labneh is a thick, creamy strained yogurt popular across the Levant and Eastern Mediterranean. Made by draining yogurt to remove whey, it develops a tangy flavor and spreadable texture. Traditionally served with olive oil and herbs like za’atar, labneh works as a dip, spread, or breakfast item. Nutrition can vary by brand, fat content, and salt level.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 220 kcal | 4.0 g | 10.5 g | 16 g | 0 g | 300 mg |
| 2 | 1 serving (2 tbsp / 30 g) | 66 kcal | 1.2 g | 3.2 g | 4.8 g | 0 g | 90 mg |
Health Benefits of Labneh
- Rich in protein and calcium, supporting muscle and bone health.
- Contains live cultures (if not heat-treated) that may support gut microbiome balance.
- Lower in lactose than regular yogurt, which may be easier to digest for some people.
- Provides B vitamins (including B12) and phosphorus.
- Thick, satisfying texture can help promote fullness when paired with fiber-rich foods.
Labneh Consumption and Serving Tips
- Drizzle with extra-virgin olive oil and sprinkle za’atar or sumac; serve with fresh vegetables or whole-grain pita.
- Use as a spread or dip; thin with lemon juice or water to make a creamy dressing or sauce.
- Swap for mayonnaise or sour cream in sandwiches, wraps, and dips for a lighter, protein-rich option.
- Choose low-fat or higher-protein varieties based on your goals; adjust portion size accordingly.
- Mind the salt: opt for lightly salted labneh or add your own salt to control sodium intake.