How Many Calories in Labneh?
A 50 gram serving of Labneh comes in at roughly 85 calories. There are 170 kcal in 100 grams of labneh; the bread, olive oil and honey served alongside are added on top of that figure.
Labneh nutrition facts
| Nutrient | 100 g | 1 serving (50 g) |
|---|---|---|
| Calories | 170 kcal | 85 kcal |
| Carbs | 5 g | 2.5 g |
| Protein | 8 g | 4 g |
| Fat | 12 g | 6 g |
| Fiber | 0 g | 0 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 50 g | 85 kcal |
| half serving | 25 g | 43 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Labneh (50 g, 85 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Labneh is a creamy, dense breakfast staple made by straining the whey out of yogurt over a long stretch of time. A classic of Middle Eastern and Turkish tables, it is usually served with olive oil, mint or honey. Because it starts as yogurt it keeps a gentle tang, but straining gives it a far thicker, fuller body.
On the macro side, labneh carries 170 kcal per 100 grams: 8 g of protein, 5 g of carbs, 12 g of fat and 0 g of fiber. Its relatively high fat share comes from the way straining concentrates the nutrients as the water leaves. The single serving (50 g) most people eat at breakfast works out to about 85 calories, which makes it a protein-rich choice that satisfies with a small amount.
How Many Calories Are in a Half Serving of Labneh?
A half serving (25 g) of labneh is roughly 43 calories, while a full serving (50 g) climbs to 85 kcal. These figures are for plain labneh. A teaspoon of olive oil drizzled on top adds around 40-45 kcal, and a slice of bread adds 60-80 kcal. In other words, the real difference usually comes not from the labneh itself but from what you serve alongside it.
Which Is Lighter, Labneh or White Cheese?
Gram for gram, labneh sits in a calorie range close to white cheese; since both are dairy, they behave similarly on protein and fat. What sets labneh apart is its creamy texture and often lower salt, which lets it spread more thinly on bread, so a smaller amount is usually enough for the same feeling of fullness. Do not confuse it with strained yogurt: labneh is far denser and carries more calories per gram.
Can You Eat Labneh on a Diet?
Absolutely, labneh is a diet-friendly breakfast when the portion is right. Its high protein and creamy texture bring a sense of fullness from a small amount, and paired with plain vegetables, cucumber and tomato it builds a light yet satisfying plate. The only thing to watch is the portion and the extras: plenty of olive oil, honey or one bread slice after another pushes the total up fast. Keeping a serving (50 g) measured and adding fresh vegetables on the side is the most practical way to hold the balance without giving up the pleasure.
Frequently asked questions
Is labneh high in protein?
Since it is a dairy product, yes. One serving (50 g) of labneh provides around 4 g of protein. Because straining concentrates the protein, the amount per gram is more satisfying than plain yogurt.
Can you eat labneh on a diet, or does it cause weight gain?
No single food causes weight gain on its own; what matters is your total calories for the day. A measured serving (50 g, 85 kcal) of labneh fits comfortably into most balanced eating plans. This is for informational purposes only and is not medical advice.
Is there a lighter alternative to labneh?
Strained yogurt or reduced-fat curd cheese usually offers similar protein with less fat and fewer calories. Still, if you love labneh, keeping the serving (50 g) measured is often easier than hunting for an alternative.
How much of a daily calorie intake does Labneh provide?
One serving of Labneh (50 g) has about 85 kcal — roughly 4% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Labneh?
In 100 g of Labneh, the energy split is roughly 13% carbs, 20% protein and 67% fat.
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