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High-protein, low-carb creamy egg and labneh mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg salad with labneh (120 g) has 235 calories. That works out to 196 calories per 100 g. It contains 3.7 g of carbs, 13.4 g of protein, 18.2 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
235
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
13.4g
· 27% DV
Fat
18.2g
· 23% 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 23% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.06 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 13.4 g | 27% |
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 |
|---|---|---|
| 1 serving (medium) | 120 g | 235 kcal |
| 1 tablespoon (small) | 18 g | 35 kcal |
| 1 slice (thick) | 30 g | 59 kcal |
| 2 tablespoon (double) | 36 g | 71 kcal |
| 1 piece (small) | 45 g | 88 kcal |
| 1 serving (small) | 80 g | 157 kcal |
| 100 g | 100 g | 196 kcal |
| 1 serving (large) | 180 g | 353 kcal |
| 1 cup (medium) | 220 g | 431 kcal |
Calculated from 196 calories per 100 g.
To make egg salad with labneh, mash hard-boiled eggs and mix in labneh a little at a time until the spread is creamy. Season with salt and pepper, then chill it briefly before serving so the flavors come together.
Egg salad with labneh needs hard-boiled eggs and labneh as its base. Salt, black pepper, chopped chives or dill are common additions; a little lemon juice or paprika can add brightness without changing the creamy texture.
Yes, labneh can replace mayonnaise in egg salad with labneh. It gives the mixture a thick, tangy creaminess, so add it gradually and taste as you go; the result will be less mayonnaise-like and more pleasantly tart.
Egg salad with labneh generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after preparation, and serve portions with a clean spoon rather than leaving the whole container out.
Yes, you can make egg salad with labneh ahead and keep it covered in the refrigerator until serving. For the freshest flavor and texture, mix in delicate herbs or crunchy additions shortly before serving.
Egg salad with labneh works well on toast, in a sandwich, or alongside crackers and raw vegetables. For a light meal, serve it with leafy greens; for brunch, pair it with sliced tomatoes and cucumber.
Egg salad with labneh can turn watery if the labneh is loose, wet herbs are added, or salt draws moisture from vegetables. Drain watery ingredients, dry herbs thoroughly, and stir in the labneh gradually to control the consistency.
Yes, thick Greek yogurt can replace labneh, though the mixture will usually taste sharper and may be less rich. Choose a strained, thick yogurt and add it gradually; runnier yogurt can make the egg salad loose.
No, freezing egg salad with labneh is not recommended. The eggs can become rubbery and the labneh may separate or turn grainy after thawing, so make a refrigerated batch small enough to use within a few days.
Black pepper, dill, chives, and paprika pair especially well with egg salad with labneh. Add a little lemon zest for freshness or a pinch of chili for heat, tasting as you season so the labneh’s tang remains balanced.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.14µg · 48% DV
B2
0.41mg · 32% DV
Vitamin A
216µg · 24% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
216mg · 31% DV
Iodine
34µg · 23% DV
Sodium
432mg · 19% DV
Potassium ⭐
174mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 235 calories in 1 serving (medium) (120 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 salad with labneh combines mashed hard-boiled eggs with labneh, a thick, tangy strained-yogurt cheese common in Levantine cooking. It brings the familiar idea of egg salad together with labneh’s creamy texture; herbs, pepper or a little lemon are natural ways to season it.
Serve it on toast or in a sandwich, or spoon it alongside crisp vegetables for breakfast or a light lunch. It is filling and protein-rich while remaining low in carbohydrates: per 100 g, it provides 11.2 g of protein and 3.1 g of carbs. For a lighter plate, use a modest spread and add plenty of 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
5.76g
MONOUNSATURATED
7.32g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.