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Goat milk labneh Calories
Strained goat-yogurt spread, fermented and rich in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Goat milk labneh (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1.5 g of carbs, 2.9 g of protein, 3.9 g of fat and 0 g of fiber. Its 0.1 mg of B2 covers 6% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Goat milk labneh Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
2.9g
· 6% DV
Fat
3.9g
· 5% 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 22% · Fat 67%
Goat milk labneh nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.11 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 2.9 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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How Many Calories in 2 Tablespoons of Goat milk labneh?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 1 ounce (medium) | 28 g | 50 kcal |
| 3 tablespoon (large) | 45 g | 81 kcal |
| 1 serving (medium) | 50 g | 90 kcal |
| 0.25 cup (quarter) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (large) | 100 g | 180 kcal |
| ½ cup (half) | 120 g | 216 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Goat milk labneh
What is goat milk labneh?
Goat milk labneh is a thick, tangy spread made by straining fermented goat-milk yogurt. It is commonly served as a dip or spread, and its concentrated texture also works in sauces, sandwiches, and some baked dishes.
How do you eat goat milk labneh?
Eat goat milk labneh spread on bread or serve it as a dip with vegetables, crackers, or flatbread. A drizzle of olive oil and herbs complements its tang; you can also spoon it onto grain bowls or use it in sandwiches.
How does goat milk labneh taste compared with cow milk labneh?
Goat milk labneh usually has a more distinctive, tangy flavor than cow milk labneh. The difference is noticeable in simple preparations, while olive oil, herbs, or other strongly flavored ingredients can make it less pronounced.
How is goat milk labneh made?
Goat milk labneh is made by fermenting goat milk into yogurt and draining away some of its whey. Longer straining produces a thicker spread; homemade labneh should be strained in the refrigerator rather than left out.
Can goat milk labneh replace cream cheese?
Yes, goat milk labneh can replace cream cheese in many spreads, dips, and some baking recipes. It is tangier and may be less firm, so its flavor and texture can change the result, especially in delicate desserts.
Can you cook with goat milk labneh?
Yes, goat milk labneh can be used in cooked dishes, but high heat may make it separate or turn grainy. Stir it into sauces or soups near the end of cooking, or use it as a cool topping after the dish is plated.
Does goat milk labneh contain lactose?
Yes, goat milk labneh can contain lactose. Fermentation and straining may reduce some lactose, but they do not make it reliably lactose-free; the amount varies with the product and how it is made.
Is goat milk labneh safe for someone with a cow's milk allergy?
No, goat milk labneh is not a safe substitute for someone with a cow's milk allergy. Proteins in goat milk can trigger reactions in people allergic to cow's milk, so it should not be treated as an allergy-friendly alternative.
How long does goat milk labneh last after opening?
Keep opened goat milk labneh refrigerated in a tightly closed container and use a clean utensil each time. Follow the package's storage and use-by instructions, and discard it if its smell, appearance, or texture changes unusually.
Can goat milk labneh be frozen?
Yes, goat milk labneh can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in a cooked sauce or dish, where a change in texture is less noticeable.
Goat milk labneh Vitamins & Minerals
Vitamins
B2
0.08mg · 6% DV
B12
0.11µg · 5% DV
B5
0.14mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Phosphorus
32mg · 5% DV
Calcium
42mg · 4% DV
Sodium
96mg · 4% DV
Iodine
2.4µg · 2% DV
Potassium ⭐
54mg · 2% DV
Goat milk labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goat milk labneh
To burn the 54 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.
What is Goat milk labneh?
Goat milk labneh is a thick, tangy spread made by straining fermented goat’s-milk yogurt. It is associated with Levantine and wider Middle Eastern cooking, where labneh is enjoyed at home and served at the table in many forms.
Its creamy, slightly tart texture works on bread or flatbread, or as part of a mezze spread with olive oil, herbs and vegetables. The goat’s milk gives it a more distinctive flavour than cow’s-milk versions. It provides protein as well as fat, so a modest serving can add richness and staying power to breakfast or a snack. Pair it with fresh vegetables or herbs for a lighter-tasting plate.
How Nutritious Is Goat milk labneh?
Nutrient density
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.
Satiety score
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.
Is Goat milk 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 Goat milk labneh Contain Allergens?
Contains these allergens:
Which Diets Is Goat milk 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
Goat milk labneh Fat Profile
SATURATED
2.55g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.