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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.2 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.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 44 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 1 ounce (small) | 28 g | 41 kcal |
| 3 tablespoon (large) | 45 g | 66 kcal |
| 1 serving (medium) | 50 g | 73 kcal |
| 4 tablespoon (extra large) | 60 g | 88 kcal |
| 1 serving (large) | 80 g | 117 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (large) | 240 g | 350 kcal |
Calculated from 146 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 44 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.
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.
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.
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.
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.
Contains these allergens:
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
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.