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Kaşar and labneh cheese Calories
A creamy, soft and mildly salty combination of kaşar and labneh cheeses, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kaşar and labneh cheese (30 g) has 86 calories. That works out to 285 calories per 100 g. It contains 1.5 g of carbs, 4.4 g of protein, 6.9 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Kaşar and labneh cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
86
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
4.4g
· 9% DV
Fat
6.9g
· 9% 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 7% · Protein 21% · Fat 72%
Kaşar and labneh cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.21 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 4.4 g | 9% |
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 Medium Kaşar and labneh cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 86 kcal |
| 1 teaspoon (small) | 10 g | 29 kcal |
| 1 tablespoon (medium) | 15 g | 43 kcal |
| 1 slice (thin) | 20 g | 57 kcal |
| 1 serving (medium) | 50 g | 143 kcal |
| 2 slice (thick) | 60 g | 171 kcal |
| 1 serving (large) | 75 g | 214 kcal |
| 100 g | 100 g | 285 kcal |
| ½ cup (medium) | 100 g | 285 kcal |
| 1 cup (large) | 200 g | 570 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Kaşar and labneh cheese
What is kaşar and labneh cheese?
Kaşar and labneh cheese is a pairing of Turkish kaşar, a semi-hard cheese, with soft, spreadable labneh. Together they combine kaşar’s firmer, savory character with labneh’s creamy texture; it is a combination, not a separate traditional cheese variety.
What does kaşar and labneh cheese taste like?
Kaşar and labneh cheese tastes creamy, mildly salty, and savory. Labneh softens the sharper, more pronounced flavor of kaşar, so the pairing works as a spread or filling without tasting as firm or intense as kaşar on its own.
Can you use kaşar and labneh cheese as a dip?
Yes, kaşar and labneh cheese can be served as a dip or spread. Grate the kaşar finely and mix it into softened labneh; serve with pita, crackers, or raw vegetables. Avoid adding extra salt until you have tasted the mixture.
Does kaşar and labneh cheese melt well?
Kaşar and labneh cheese does not melt into a uniformly stretchy mixture: kaşar melts, while labneh may loosen or turn watery when heated. For a hot sandwich, use kaşar as the main melting cheese and add only a thin layer of labneh.
What can you make with kaşar and labneh cheese?
Kaşar and labneh cheese works in breakfast toast, filled flatbreads, savory pastries, and baked potatoes. For a warm filling, combine grated kaşar with a smaller amount of labneh so the mixture stays flavorful without making the dough or bread soggy.
Can kaşar and labneh cheese replace cream cheese in a recipe?
Kaşar and labneh cheese can replace cream cheese in some spreads and savory fillings, but it will taste saltier and more distinctly cheesy. It is not a reliable one-for-one substitute in baking, where cream cheese’s smooth, consistent texture matters.
How do you keep kaşar and labneh cheese from making a sandwich soggy?
To keep kaşar and labneh cheese from making a sandwich soggy, spread the labneh thinly and keep wet ingredients such as sliced tomato away from the bread. Put kaşar between the labneh and wetter fillings to create a barrier.
How should you store kaşar and labneh cheese after opening?
Store kaşar and labneh cheese covered in the refrigerator, using a clean utensil each time. If the cheeses have already been mixed, keep the mixture in a sealed container and discard it if it has been left at room temperature for an extended period.
Can you freeze kaşar and labneh cheese?
Freezing kaşar and labneh cheese is not ideal. Labneh can separate and become grainy after thawing, changing the texture of the mixture. Keep it refrigerated and prepare only the amount you expect to use.
Is kaşar and labneh cheese a filling snack?
Yes, kaşar and labneh cheese can make a satisfying snack because it combines protein-rich cheese with a creamy texture. Pairing a modest portion with fruit or vegetables adds variety and makes it more substantial than eating the cheese alone.
Kaşar and labneh cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
Vitamin A
54µg · 6% DV
B2
0.08mg · 6% DV
B5
0.18mg · 4% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
126mg · 13% DV
Sodium
195mg · 8% DV
Iodine
11µg · 7% DV
Potassium ⭐
54mg · 2% DV
Kaşar and labneh cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kaşar and labneh cheese
To burn the 86 calories in 1 piece (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.
What is Kaşar and labneh cheese?
Kaşar and labneh cheese brings together kaşar, a Turkish semi-hard cheese, and labneh, a fresh, thick cheese with a smooth, spreadable texture. The pairing is creamy and mildly salty, with the firmer kaşar adding a little more bite to labneh’s soft richness.
In Turkey, it fits naturally on a breakfast table, spread on bread or served with slices of kaşar; it also works well in sandwiches and toast. Elsewhere, you can serve it as a simple spread with bread, vegetables or crackers. It provides protein and calcium, with 14.5 g of protein per 100 g. Add fresh vegetables for a lighter, more balanced plate.
How Nutritious Is Kaşar and 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 Kaşar and 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 Kaşar and labneh cheese Contain Allergens?
Contains these allergens:
Which Diets Is Kaşar and labneh cheese 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
Kaşar and labneh cheese Fat Profile
SATURATED
4.5g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.