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Black Cumin Labneh Calories
Thick strained-yogurt labneh flavored with black cumin, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Black Cumin Labneh (30 g) has 47 calories. That works out to 155 calories per 100 g. It contains 1.7 g of carbs, 2.6 g of protein, 3.2 g of fat and 0.1 g of fiber. Its 0.2 µg of B12 covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black Cumin Labneh Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
47
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
2.6g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 23% · Fat 62%
Black Cumin Labneh nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Black Cumin Labneh?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 47 kcal |
| 1 teaspoon (small) | 10 g | 16 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 3 tablespoon (large) | 45 g | 70 kcal |
| 1 serving (medium) | 50 g | 78 kcal |
| 0.25 cup (quarter) | 60 g | 93 kcal |
| 100 g | 100 g | 155 kcal |
| ½ cup (half) | 120 g | 186 kcal |
| 1 cup (whole) | 240 g | 372 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Black Cumin Labneh
What does Black Cumin Labneh taste like?
Black Cumin Labneh tastes creamy and tangy, with a distinctly earthy, slightly peppery note from the black cumin. The spice should complement the strained-yogurt base rather than make it taste like a sweet or strongly flavored spread.
How do you make Black Cumin Labneh at home?
To make Black Cumin Labneh, strain plain yogurt in the refrigerator until thick, then stir in black cumin and salt if desired. Adding the spice after straining keeps its aroma prominent and lets you control how strongly it flavors the spread.
What do you eat with Black Cumin Labneh?
Black Cumin Labneh pairs well with warm flatbread, toast, crackers, and crisp vegetables. Serve it as a dip or spread, with olive oil and fresh vegetables alongside for a simple mezze-style plate.
Is Black Cumin Labneh the same as cream cheese?
No, Black Cumin Labneh is strained yogurt seasoned with black cumin, while cream cheese is made by a different process and has a distinct, richer texture. Labneh is tangier, and its spice makes it less neutral in recipes.
Can you use Black Cumin Labneh as a dip?
Yes, Black Cumin Labneh works well as a dip for vegetables, pita, and crackers. If it is too thick for dipping, stir in a little olive oil or water until it reaches the consistency you want.
Can Black Cumin Labneh replace plain labneh in recipes?
Yes, Black Cumin Labneh can replace plain labneh in savory recipes such as sandwiches, wraps, and mezze plates. Its earthy spice will change the flavor, so it is less suitable when a recipe depends on a mild, neutral dairy taste.
How should you store Black Cumin Labneh after opening?
Keep Black Cumin Labneh refrigerated in a tightly covered container, and use a clean spoon each time. Follow the package’s after-opening guidance for a store-bought product; discard it if you notice mold or an unusual smell.
Can Black Cumin Labneh be frozen?
Yes, Black Cumin Labneh can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in a cooked sauce or dish rather than relying on its original smooth texture for spreading.
Can you cook with Black Cumin Labneh?
Yes, Black Cumin Labneh can be added to savory dishes, but high heat may cause the yogurt to separate. For a smoother result, stir it into a sauce or cooked vegetables after removing the pan from the heat.
Is Black Cumin Labneh a good substitute for sour cream?
Black Cumin Labneh can replace sour cream in savory dips and as a topping, though its thicker texture and black-cumin flavor will be noticeable. It is not a close match in recipes where sour cream’s mild taste is central.
Black Cumin Labneh Vitamins & Minerals
Vitamins
B12
0.17µg · 7% DV
B2
0.07mg · 5% DV
Biotin
0.96µg · 3% DV
Vitamin A
25.5µg · 3% DV
Minerals
Iodine
8.4µg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
45mg · 5% DV
Sodium
99mg · 4% DV
Potassium ⭐
54mg · 2% DV
Black Cumin Labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Cumin Labneh
To burn the 47 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black Cumin Labneh?
Black Cumin Labneh is thick, strained yoghurt seasoned with black cumin. Labneh is common across the Levant and nearby regions, where it is served as a spread or dip; the seeds add a warm, earthy note to its gently tangy flavour. Its dense, creamy texture makes it easy to spread on flatbread or scoop up with vegetables.
Serve it at breakfast or as part of a mezze spread, with olive oil, herbs, olives or fresh tomatoes. It provides protein and calcium, with 8.5 g of protein per 100 g. For a lighter snack, pair a modest portion with crunchy vegetables rather than making bread the main accompaniment.
How Nutritious Is Black Cumin Labneh?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black Cumin Labneh Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Cumin Labneh Contain Allergens?
Contains these allergens:
Which Diets Is Black Cumin Labneh Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Cumin Labneh Fat Profile
SATURATED
1.98g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.