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🥚

●Low GI

Egg labneh spread Calories

Source of protein and calcium

CALORIES · 100 G

146kcal

GI

0low

POTASSIUM · 100 G

130mg

FIBER · 100 G

0g

Quick answer

2 tablespoon (medium) of Egg labneh spread (30 g) has 44 calories. That works out to 146 calories per 100 g. It contains 0.7 g of carbs, 3.2 g of protein, 3.1 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 12% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Egg labneh spread Nutrition Facts

Selected: 2 tablespoon (medium) · 30 g

44

KCAL / 30G

Carbs

0.7g

· 0% DV

Protein

3.2g

· 6% DV

Fat

3.1g

· 4% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 29% · Fat 65%

Egg labneh spread nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories44 kcal
Total fat3.1 g4%
Saturated fat1.32 g7%
Trans fat0.04 g
Sodium68 mg3%
Total carbohydrate0.7 g0%
Fiber0 g0%
Protein3.2 g6%

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 Egg labneh spread?

ServingAmountCalories
2 tablespoon (medium)30 g44 kcal
1 tablespoon (small)15 g22 kcal
1 ounce (small)28 g41 kcal
3 tablespoon (large)45 g66 kcal
1 serving (medium)50 g73 kcal
4 tablespoon (extra large)60 g88 kcal
1 serving (large)80 g117 kcal
100 g100 g146 kcal
1 cup (large)240 g350 kcal

Calculated from 146 calories per 100 g.

Frequently Asked Questions About Egg labneh spread

What is egg labneh spread made of?

Egg labneh spread is made from cooked eggs mixed with labneh, a thick strained-yogurt cheese. Salt and pepper are common seasonings, while herbs, mustard or chili can be added to suit your taste.

How do you make egg labneh spread?

To make egg labneh spread, mash or finely chop cooked eggs and mix them with labneh until creamy. Add the labneh gradually so you can control the texture, then season with salt, pepper and any herbs you like.

Can you use scrambled eggs in egg labneh spread?

Hard-boiled eggs are the usual choice for egg labneh spread because they mash neatly and hold their texture. Scrambled eggs tend to make the mixture softer and less cohesive, so cool them completely first if you choose to use them.

What does labneh add to egg labneh spread?

Labneh gives egg labneh spread a thick, tangy, creamy base and helps bind the eggs without relying on mayonnaise. Its tartness balances the mild flavor of the eggs, so taste the mixture before adding extra acidic ingredients.

What can you serve with egg labneh spread?

Egg labneh spread works well on toast, pita or crackers, and it can also be served as a dip with cucumber, carrot or bell-pepper strips. Add it to a sandwich with leafy greens for a more substantial lunch.

How long does egg labneh spread last in the fridge?

Egg labneh spread keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after making or serving, and use a clean spoon each time to help keep the leftovers fresh.

Can you freeze egg labneh spread?

Freezing egg labneh spread is not recommended. Labneh can separate and turn watery when thawed, while the egg may become rubbery; make a smaller batch and keep it refrigerated instead.

How can you make egg labneh spread less tangy?

To make egg labneh spread less tangy, mix in more chopped egg rather than adding extra labneh. A little chopped cucumber or mild fresh herbs can also soften the flavor without masking the egg.

Can egg labneh spread be made ahead for a party?

Yes, egg labneh spread can be made ahead and refrigerated in a covered container. For the freshest flavor and appearance, stir it before serving and add delicate herbs or crunchy toppings at the last minute.

Is egg labneh spread served warm or cold?

Egg labneh spread is usually served chilled or cool, not warm. Keeping it cold preserves its thick texture and is especially practical when serving it as a dip or sandwich filling.

Egg labneh spread Vitamins & Minerals

Vitamins

B12

0.28µg · 12% DV

Biotin

3.06µg · 10% DV

B2

0.11mg · 8% DV

B5

0.26mg · 5% DV

Minerals

Selenium

6.15µg · 11% DV

Phosphorus

54mg · 8% DV

Iodine

9µg · 6% DV

Calcium

34mg · 3% DV

Sodium

68mg · 3% DV

Potassium ⭐

39mg · 1% DV

Egg labneh spread Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg labneh spread

To burn the 44 calories in 2 tablespoon (medium) (30 g):

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Egg labneh spread?

Egg labneh spread combines cooked egg with labneh, a thick, tangy strained-yoghurt cheese, mashed into a creamy mixture. It is an easy homemade spread rather than a dish with one fixed recipe; seasoning and fresh herbs can be adjusted to taste.

Serve it on toast or soft bread at breakfast, or offer it as a dip with vegetables and crackers. In Middle Eastern-inspired meals it also works well as part of a mezze table. The egg and labneh make it a protein-containing, calcium-providing choice; it has 10.7 g of protein per 100 g. For a lighter plate, use a modest spread on whole-grain bread and pair it with fresh vegetables.

How Nutritious Is Egg labneh spread?

Nutrient density

High

67/ 100

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

41/ 100

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 Egg labneh spread 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 Egg labneh spread Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg labneh spread 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

Egg labneh spread Fat Profile

SATURATED

1.32g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 8.7:1

Above the ideal 4:1 (8.7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.