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Cheese, Labneh and Walnut Meze Calories
Source of protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Cheese, Labneh and Walnut Meze (60 g) has 179 calories. That works out to 298 calories per 100 g. It contains 3.7 g of carbs, 6.1 g of protein, 15.8 g of fat and 0.9 g of fiber. Its 114 mg of Phosphorus covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cheese, Labneh and Walnut Meze Nutrition Facts
Selected: 1 serving (small) · 60 g
179
KCAL / 60G
Carbs
3.7g
· 1% DV
Protein
6.1g
· 12% DV
Fat
15.8g
· 20% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 13% · Fat 79%
Cheese, Labneh and Walnut Meze nutrition facts table · 1 serving (small) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 5.28 g | 26% |
| Trans fat | 0.09 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 6.1 g | 12% |
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 1 Small Serving of Cheese, Labneh and Walnut Meze?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 60 g | 179 kcal |
| 1 tablespoon (small) | 20 g | 60 kcal |
| 2 tablespoon (medium) | 40 g | 119 kcal |
| 1 serving (medium) | 90 g | 268 kcal |
| 100 g | 100 g | 298 kcal |
| 1 serving (large) | 130 g | 387 kcal |
| 1 cup (large) | 180 g | 536 kcal |
| 1 pack (medium) | 200 g | 596 kcal |
Calculated from 298 calories per 100 g.
Frequently Asked Questions About Cheese, Labneh and Walnut Meze
How do you make cheese, labneh and walnut meze?
To make cheese, labneh and walnut meze, mash a soft cheese with labneh until creamy, then fold in chopped walnuts. Season to taste and chill briefly before serving. Add the walnuts near the end if you want them to stay crunchy.
Is cheese, labneh and walnut meze served cold or warm?
Cheese, labneh and walnut meze is usually served cold or at cool room temperature, rather than heated. Warming it can loosen the dairy mixture and soften the walnuts, so take it from the refrigerator shortly before serving.
What cheese works best in cheese, labneh and walnut meze?
A crumbly, mildly salty cheese works well in cheese, labneh and walnut meze because it blends smoothly with labneh. Taste the cheese before adding salt, since some varieties are already salty. A very firm cheese may leave the mixture less creamy.
What should you serve with cheese, labneh and walnut meze?
Serve cheese, labneh and walnut meze with flatbread, crackers, or crisp vegetables for scooping. It also fits alongside other cold meze and salads; lighter, fresh sides balance its rich, creamy texture.
Can you make cheese, labneh and walnut meze ahead of time?
Yes, you can prepare cheese, labneh and walnut meze ahead and keep it covered in the refrigerator. For the best crunch, stir in the walnuts shortly before serving, and give the mixture a quick stir if it has firmed up.
How long does cheese, labneh and walnut meze last in the fridge?
Cheese, labneh and walnut meze keeps for about two days in a covered container in the refrigerator. Because it contains dairy, return leftovers to the fridge promptly and serve them with a clean spoon.
Can you freeze cheese, labneh and walnut meze?
Freezing cheese, labneh and walnut meze is not recommended. Labneh can separate or turn grainy as it thaws, and the walnuts lose their crisp texture. Make a smaller batch instead, and refrigerate any leftovers.
How do you stop cheese, labneh and walnut meze from becoming watery?
Use thick labneh and a well-drained cheese to keep cheese, labneh and walnut meze from becoming watery. If the mixture is already loose, chill it and stir in a little more crumbled cheese; avoid adding watery herbs or vegetables.
Where does cheese, labneh and walnut meze come from?
Cheese, labneh and walnut meze draws on ingredients and serving traditions found across the eastern Mediterranean and Middle East. The specific combination does not have one universally established origin, and home and restaurant recipes vary.
Can you replace the walnuts in cheese, labneh and walnut meze?
Yes, you can replace the walnuts in cheese, labneh and walnut meze with chopped pistachios or omit them for a smoother dip. Pistachios bring a different flavor, while leaving out the nuts changes the texture as well as the taste.
Cheese, Labneh and Walnut Meze Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.14mg · 11% DV
Biotin
2.46µg · 8% DV
Vitamin A
72µg · 8% DV
Minerals
Phosphorus
114mg · 16% DV
Copper
0.14mg · 16% DV
Calcium
129mg · 13% DV
Manganese
0.29mg · 13% DV
Sodium
246mg · 11% DV
Potassium ⭐
105mg · 3% DV
Cheese, Labneh and Walnut Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese, Labneh and Walnut Meze
To burn the 179 calories in 1 serving (small) (60 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 Cheese, Labneh and Walnut Meze?
Cheese, Labneh and Walnut Meze brings together cheese, thick, tangy labneh and walnuts in a creamy spread. It fits the meze tradition of Turkey and the wider eastern Mediterranean, where labneh-based dips and small plates are at home on a shared table.
Serve it with flatbread or crisp vegetables as part of a mezze spread, or use it as a savoury sandwich filling. The texture is smooth with a gentle crunch from the walnuts, and the flavour is rich, tangy and nutty. It provides protein, while much of its energy comes from fat. A modest portion alongside fresh vegetables makes a satisfying addition to a larger meal.
How Nutritious Is Cheese, Labneh and Walnut Meze?
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
Low
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 Cheese, Labneh and Walnut Meze Processed?
NOVA 3
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 Cheese, Labneh and Walnut Meze Contain Allergens?
Contains these allergens:
Which Diets Is Cheese, Labneh and Walnut Meze 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
✓ Suitable
Low FODMAP
— Not suitable
Cheese, Labneh and Walnut Meze Fat Profile
SATURATED
5.28g
MONOUNSATURATED
4.44g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.