Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Chili labneh Calories
Strained yogurt dip with chili, protein-rich spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chili labneh (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 2.8 g of protein, 4 g of fat and 0.2 g of fiber. Its 0.1 µg of B12 covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chili labneh Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
2.8g
· 6% DV
Fat
4g
· 5% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 21% · Fat 66%
Chili labneh nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 2.8 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Chili labneh?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 1 serving (small) | 45 g | 81 kcal |
| 4 tablespoon (large) | 60 g | 108 kcal |
| 1 serving (medium) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| ½ cup (half) | 110 g | 198 kcal |
| 1 serving (large) | 120 g | 216 kcal |
| 1 cup (whole) | 220 g | 396 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Chili labneh
What is chili labneh?
Chili labneh is a tangy, thick strained-yogurt spread seasoned with chili. Recipes may use chili flakes, fresh peppers, or chili oil, so its flavor and heat can vary; it is commonly served as a dip or spread.
How do you make chili labneh at home?
To make chili labneh at home, stir chili flakes or finely chopped chili into plain labneh a little at a time. Taste as you go, then chill it briefly before serving so the seasoning can blend into the yogurt.
What do you eat chili labneh with?
Chili labneh goes well with flatbread, pita, crackers, and raw vegetables. You can also spread it in sandwiches or wraps, or serve it alongside roasted vegetables as a tangy, spicy dip.
Is chili labneh very spicy?
Chili labneh can be mild or quite hot, depending on the type and amount of chili used. Homemade versions are easy to adjust; with a packaged one, the product description or a small taste is the best guide.
How is chili labneh different from plain labneh?
Chili labneh has chili mixed into the tangy strained-yogurt base, while plain labneh has a milder, more neutral flavor. That seasoning makes chili labneh a natural fit for savory dips and sandwiches, but less versatile in sweet dishes.
Can you use chili labneh as a substitute for sour cream?
Yes, chili labneh can replace sour cream as a topping or in cold dips when you want a thicker, tangier, spicy result. For hot dishes, stir it in after cooking because high heat may cause the yogurt to separate.
How long does chili labneh last after opening?
Keep opened chili labneh covered in the refrigerator and use a clean utensil each time. Follow the package’s storage and use-by guidance; discard it if you notice mold, an unpleasant smell, or a clear change in texture.
Can chili labneh be frozen?
Yes, chili labneh can be frozen, but thawing may leave it watery or grainy. Thaw it in the refrigerator and stir before using; for a smooth dip or spread, fresh chili labneh usually has a better texture.
Can chili labneh be used in cooking?
Chili labneh works well as a finishing sauce for roasted vegetables, grain bowls, and grilled foods. Add it after cooking rather than boiling it into a dish, since high heat can make its yogurt base separate.
How can you make chili labneh less spicy?
Mix chili labneh with plain labneh or plain yogurt to soften the heat while keeping a creamy texture. Add the plain dairy gradually and taste between additions until the spice level suits you.
Chili labneh Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.07mg · 5% DV
Vitamin A
36µg · 4% DV
Biotin
0.93µg · 3% DV
Minerals
Sodium
114mg · 5% DV
Phosphorus
33mg · 5% DV
Calcium
42mg · 4% DV
Iodine
5.4µg · 4% DV
Potassium ⭐
54mg · 2% DV
Chili labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chili labneh
To burn the 54 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 Chili labneh?
Chili labneh is a thick, spreadable dip made from strained yogurt mixed with chili. Labneh is a familiar staple across Levantine cuisines, where it is served plain or seasoned; the type and heat of the chili can vary. Its tangy, creamy base balances the pepper’s warmth, and the dense texture works well as a spread or dip.
In the Levant, it is commonly served with flatbread, vegetables or as part of a mezze spread. It also pairs easily with grilled vegetables and works on sandwiches. Chili labneh provides protein, with 9.2 g per 100 g. For a lighter snack, serve a modest amount alongside fresh vegetables rather than relying on bread alone.
How Nutritious Is Chili 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 Chili 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 Chili labneh Contain Allergens?
Contains these allergens:
Which Diets Is Chili 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
Chili labneh Fat Profile
SATURATED
2.43g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
Compare Chili labneh
Foods Similar to Chili labneh
Have another question about Chili labneh?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.