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Full-fat labneh cheese Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (double) of Full-fat labneh cheese (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 1.8 g of carbs, 2.6 g of protein, 5.1 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Full-fat labneh cheese Nutrition Facts
Selected: 2 tablespoon (double) · 30 g
66
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
2.6g
· 5% DV
Fat
5.1g
· 7% 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 11% · Protein 16% · Fat 73%
Full-fat labneh cheese nutrition facts table · 2 tablespoon (double) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.15 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 2.6 g | 5% |
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 Tablespoon of Full-fat labneh cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 33 kcal |
| 1 teaspoon (small) | 5 g | 11 kcal |
| 1 ounce (medium) | 28 g | 62 kcal |
| 2 tablespoon (double) | 30 g | 66 kcal |
| 1 serving (small) | 30 g | 66 kcal |
| 3 tablespoon (triple) | 45 g | 99 kcal |
| 1 serving (medium) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 100 g | 220 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Full-fat labneh cheese
What is full-fat labneh cheese, and how is it made?
Full-fat labneh cheese is a thick, tangy dairy food made by straining yogurt to remove much of its whey. It is common in Middle Eastern cuisines and is eaten as a spread, dip, or ingredient in other dishes.
How do you eat full-fat labneh cheese?
Full-fat labneh cheese is often spread on flatbread or toast and served with olive oil, herbs, olives, or vegetables. It also works as a dip; stir in garlic, lemon, or chopped herbs for a simple savory variation.
Is full-fat labneh cheese the same as Greek yogurt?
No, full-fat labneh cheese is typically strained longer than Greek yogurt, giving it a thicker, more spreadable texture. Both are strained yogurt products, but Greek yogurt is usually eaten with a spoon, while labneh is often served as a spread or dip.
How is full-fat labneh cheese different from cream cheese?
Full-fat labneh cheese is made by straining yogurt, so it usually has a tangier flavor than cream cheese. Cream cheese is made using a different process and tends to taste milder; the two can sometimes be swapped, but the flavor and texture will change.
Can full-fat labneh cheese be used in cheesecake?
Yes, full-fat labneh cheese can be used in cheesecake, either on its own or with cream cheese. Its tangy taste gives the filling a yogurt-like note, and its thick texture works best when the labneh is smooth and not watery.
Can you cook with full-fat labneh cheese?
Yes, full-fat labneh cheese can enrich pasta sauces, soups, and baked dishes. Stir it in over low heat or off the heat rather than boiling it hard, which can make the texture split or turn grainy.
Can you freeze full-fat labneh cheese?
Yes, full-fat labneh cheese can be frozen, but it may separate and become grainy after thawing. Thawed labneh is better stirred into cooked dishes, sauces, or baking than used as a fresh spread.
How should you store full-fat labneh cheese after opening?
Keep full-fat labneh cheese refrigerated in its closed container after opening, and use a clean utensil each time. Follow the package’s guidance for opened storage, and discard it if you notice an unusual smell, discoloration, or a changed texture.
What can you use instead of full-fat labneh cheese?
Strained Greek yogurt is the closest substitute for full-fat labneh cheese, though it may be less thick and slightly different in flavor. For a richer spread, cream cheese can work, while a savory dip may also use thick plain yogurt.
How do you make full-fat labneh cheese at home?
To make full-fat labneh cheese at home, place full-fat plain yogurt in a clean, cloth-lined sieve and let it drain in the refrigerator until thick. The longer it drains, the firmer the result; save the whey for smoothies or baking.
Full-fat labneh cheese Vitamins & Minerals
Vitamins
B12
0.18µg · 8% DV
B2
0.08mg · 6% DV
Vitamin A
45µg · 5% DV
Biotin
0.93µg · 3% DV
Minerals
Sodium
186mg · 8% DV
Phosphorus
54mg · 8% DV
Calcium
72mg · 7% DV
Iodine
7.5µg · 5% DV
Potassium ⭐
47mg · 1% DV
Full-fat labneh cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Full-fat labneh cheese
To burn the 66 calories in 2 tablespoon (double) (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 Full-fat labneh cheese?
Full-fat labneh cheese is a thick, spreadable dairy food made by straining cultured yogurt, with roots in Levantine kitchens. It has a gentle tang, creamy richness and dense, smooth texture.
In the Levant, it is often served at breakfast or as part of a mezze spread, with olive oil, herbs, olives and flatbread. Elsewhere, it works well on toast, in dips or as a creamy addition to savoury dishes. It is relatively rich in fat while also providing protein and calcium. For a lighter meal, use a modest spread and pair it with fresh vegetables and whole-grain bread.
How Nutritious Is Full-fat labneh cheese?
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
Low
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 Full-fat labneh cheese 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 Full-fat labneh cheese Contain Allergens?
Contains these allergens:
Which Diets Is Full-fat labneh cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Full-fat labneh cheese Fat Profile
SATURATED
3.15g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.