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Carrot Labneh Calories
Yogurt-based, with carrot, probiotic, source of protein and calcium, mildly salty dip
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Carrot Labneh (40 g) has 44 calories. That works out to 110 calories per 100 g. It contains 3.1 g of carbs, 1.8 g of protein, 2.5 g of fat and 0.5 g of fiber. Its 128 µg of Vitamin A covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Carrot Labneh Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
44
KCAL / 40G
Carbs
3.1g
· 1% DV
Protein
1.8g
· 4% DV
Fat
2.5g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 17% · Fat 54%
Carrot Labneh nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 1.8 g | 4% |
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 Carrot Labneh?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 44 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 1 piece (small) | 30 g | 33 kcal |
| 1 serving (medium) | 50 g | 55 kcal |
| 3 tablespoon (large) | 60 g | 66 kcal |
| 1 piece (large) | 60 g | 66 kcal |
| 1 serving (large) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Carrot Labneh
How do you make Carrot Labneh?
Carrot Labneh is made by mixing cooled, softened grated carrot into labneh. Cook the carrot briefly in a little olive oil, then season the mixture with garlic, herbs, and salt to taste.
What can you serve with Carrot Labneh?
Carrot Labneh pairs well with pita, crackers, toast, and raw vegetables such as cucumber or bell pepper. It also works as a mezze dip or as a creamy filling in wraps and sandwiches.
Can Carrot Labneh be used as a sandwich spread?
Yes, Carrot Labneh works well as a sandwich spread because its thick texture stays in place better than a thin yogurt sauce. Pair it with greens, roasted vegetables, or grilled chicken in a wrap or sandwich.
Should you cook the carrots before adding them to Carrot Labneh?
Usually, yes: briefly cooking grated carrots softens them and brings out their sweetness. Cool them fully before mixing them into Carrot Labneh; raw grated carrot is an option if you prefer a crunchier dip.
Is Carrot Labneh the same as carrot yogurt dip?
No, Carrot Labneh is made with strained yogurt cheese, so it is usually thicker and tangier than a dip made with regular yogurt. Recipes vary, but carrot yogurt dips may also include walnuts or other ingredients.
Why does Carrot Labneh turn watery?
Carrot Labneh can turn watery when the carrots release liquid or are mixed in while still warm. Cool and drain cooked carrots before combining them with the labneh, then stir in a little extra labneh if needed.
Can you make Carrot Labneh ahead of time?
Yes, you can prepare Carrot Labneh ahead and keep it covered in the refrigerator. The carrots may release some liquid as it sits, so stir it before serving and use a clean spoon each time.
Can you freeze Carrot Labneh?
Freezing Carrot Labneh is not recommended because thawing can make the dairy dip grainy or watery. It is better to prepare only what you expect to use and keep leftovers chilled in a covered container.
What herbs and spices go well in Carrot Labneh?
Dill, mint, black pepper, and garlic all complement Carrot Labneh. For a warmer or spicier version, add a little cumin or chili flakes; taste before adding salt because the labneh may already be mildly salty.
Can you heat Carrot Labneh in a cooked dish?
You can add Carrot Labneh to a warm dish, but heating it thoroughly may reduce the live cultures in the yogurt. For a creamy topping, spoon it onto the food after cooking rather than simmering it.
Carrot Labneh Vitamins & Minerals
Vitamins
Vitamin A
128µg · 14% DV
B2
0.07mg · 5% DV
Biotin
1.28µg · 4% DV
B12
0.09µg · 4% DV
Minerals
Phosphorus
34mg · 5% DV
Calcium
48mg · 5% DV
Iodine
6.4µg · 4% DV
Sodium
88mg · 4% DV
Potassium ⭐
84mg · 2% DV
Carrot Labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot Labneh
To burn the 44 calories in 2 tablespoon (medium) (40 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 Carrot Labneh?
Carrot Labneh combines labneh—strained, thick yoghurt associated with Levantine cooking—with carrot. The carrot brings gentle sweetness and colour to the creamy, mildly salty spread. It is a variation on labneh rather than a single fixed traditional recipe, so the balance of yoghurt and carrot can vary.
Serve it as a dip with flatbread or crisp vegetables, or add it to a mezze spread; it also works as a sandwich spread. The yoghurt base contributes protein and calcium, while the carrot adds a little fibre. For a lighter snack, pair it with cucumber, peppers or other raw vegetables instead of relying only on bread.
How Nutritious Is Carrot Labneh?
Nutrient density
Medium
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 Carrot 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 Carrot Labneh Contain Allergens?
Contains these allergens:
Which Diets Is Carrot Labneh Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot Labneh Fat Profile
SATURATED
1.48g
MONOUNSATURATED
0.64g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.