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A creamy mixture of chopped hard-boiled eggs and white labneh, with visible pieces of egg white and crumbled yellow yolk, is served in a shallow bowl and topped with a sprinkle of herbs.
●Low GI

Egg salad with labneh Calories

High-protein, low-carb creamy egg and labneh mixture

CALORIES · 100 G

196kcal

GI

0low

POTASSIUM · 100 G

145mg

FIBER · 100 G

0g

Quick answer

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.

Egg salad with labneh Nutrition Facts

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%

Egg salad with labneh nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories235 kcal
Total fat18.2 g23%
Saturated fat5.76 g29%
Trans fat0.06 g
Sodium432 mg19%
Total carbohydrate3.7 g1%
Fiber0 g0%
Protein13.4 g27%

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 Serving of Egg salad with labneh?

ServingAmountCalories
1 serving (medium)120 g235 kcal
1 tablespoon (small)18 g35 kcal
1 slice (thick)30 g59 kcal
2 tablespoon (double)36 g71 kcal
1 piece (small)45 g88 kcal
1 serving (small)80 g157 kcal
100 g100 g196 kcal
1 serving (large)180 g353 kcal
1 cup (medium)220 g431 kcal

Calculated from 196 calories per 100 g.

Frequently Asked Questions About Egg salad with labneh

How do you make egg salad with labneh?

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.

What ingredients go in egg salad with labneh?

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.

Can you use labneh instead of mayonnaise in egg salad?

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.

How long does egg salad with labneh last in the fridge?

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.

Can you make egg salad with labneh ahead of time?

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.

What do you serve with egg salad with labneh?

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.

Why is my egg salad with labneh watery?

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.

Can Greek yogurt replace labneh in egg salad with labneh?

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.

Can you freeze egg salad with labneh?

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.

What seasonings taste good in egg salad with labneh?

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.

Egg salad with labneh Vitamins & Minerals

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

Egg salad with labneh Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Egg salad with labneh

To burn the 235 calories in 1 serving (medium) (120 g):

🚶

58min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

27min

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 salad with labneh?

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.

How Nutritious Is Egg salad with labneh?

Nutrient density

High

68/ 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

37/ 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 salad with 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 Egg salad with labneh 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 salad with 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

✓ Suitable

Low FODMAP

— Not suitable

Egg salad with labneh Fat Profile

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.