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Kiri Labneh Cheese Calories
Creamy, soft, rich in protein and calcium, low lactose
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kiri Labneh Cheese (30 g) has 72 calories. That works out to 240 calories per 100 g. It contains 1.2 g of carbs, 2.3 g of protein, 6 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Kiri Labneh Cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
72
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
2.3g
· 5% DV
Fat
6g
· 8% 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 14% · Fat 79%
Kiri Labneh Cheese nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.03 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.3 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 2 Tablespoons of Kiri Labneh Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 72 kcal |
| 1 tablespoon (small) | 15 g | 36 kcal |
| 1 piece (mini) | 20 g | 48 kcal |
| 1 slice (thin) | 25 g | 60 kcal |
| 1 slice (thick) | 40 g | 96 kcal |
| 3 tablespoon (large) | 45 g | 108 kcal |
| 1 serving (medium) | 50 g | 120 kcal |
| 100 g | 100 g | 240 kcal |
| 1 pack (whole) | 100 g | 240 kcal |
| 1 cup (large) | 120 g | 288 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Kiri Labneh Cheese
What is Kiri Labneh Cheese, and how is it different from regular labneh?
Kiri Labneh Cheese is a branded, spreadable labneh-style cheese. Traditional labneh is usually made by straining yogurt, while a packaged version can differ in texture, taste, and ingredients; the two names do not guarantee identical products.
What does Kiri Labneh Cheese taste like?
Kiri Labneh Cheese has a mild, creamy, slightly tangy flavor that works with both savory toppings and simple spreads. Pair it with herbs, olives, or cucumber when you want a quick dip or sandwich filling.
How do you use Kiri Labneh Cheese in recipes?
Use Kiri Labneh Cheese as a spread, a dip base, or a creamy addition to wraps and cold sauces. For hot dishes, stir it in near the end of cooking rather than boiling it for a long time.
Can Kiri Labneh Cheese replace cream cheese in cheesecake?
Yes, Kiri Labneh Cheese can be used in cheesecake, but the filling may taste tangier and set differently than one made with cream cheese. Keep other liquid ingredients measured carefully so the mixture does not become too loose.
Can you cook with Kiri Labneh Cheese?
Yes, Kiri Labneh Cheese can enrich sauces, pasta, and some baked dishes. Add it over low heat near the end of cooking to help maintain a smooth texture, since prolonged boiling can make creamy dairy mixtures separate.
How should you store Kiri Labneh Cheese after opening?
Keep Kiri Labneh Cheese refrigerated in its closed container after opening, and follow the package’s instructions for how long to use it. Use a clean utensil each time to avoid introducing food or moisture into the container.
Can Kiri Labneh Cheese be frozen?
Kiri Labneh Cheese can be frozen, but thawing may make it watery or grainy. It is less suitable for spreading after freezing; if you do freeze it, reserve it for a cooked sauce or recipe where a texture change matters less.
Is Kiri Labneh Cheese lactose-free?
No, Kiri Labneh Cheese is not lactose-free, even though it is described as low in lactose. People with lactose intolerance can have different levels of tolerance, so start cautiously or ask a clinician if you need individualized guidance.
Can Kiri Labneh Cheese be used as a dip with za’atar?
Yes, Kiri Labneh Cheese pairs well with za’atar as a quick dip. Spread it in a shallow bowl, add the seasoning and a little olive oil, then serve it with pita, crackers, or cut vegetables.
Is Kiri Labneh Cheese a good filling for sandwiches and wraps?
Yes, Kiri Labneh Cheese makes a creamy sandwich or wrap filling and pairs especially well with cucumber, tomato, herbs, and roasted vegetables. Spread it in a thin layer so the bread does not become soggy.
Kiri Labneh Cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
Vitamin A
63µg · 7% DV
B2
0.08mg · 6% DV
B5
0.15mg · 3% DV
Minerals
Phosphorus
75mg · 11% DV
Calcium
105mg · 11% DV
Sodium
165mg · 7% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
33mg · 1% DV
Kiri Labneh Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kiri Labneh Cheese
To burn the 72 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 Kiri Labneh Cheese?
Kiri Labneh Cheese is a soft, creamy spread from the Kiri brand, inspired by labneh: a tangy dairy food traditionally made by straining yogurt in the Levant. Its smooth texture makes it easy to spread on flatbread or toast, and it can be served with olive oil, herbs, olives or fresh vegetables as part of breakfast or a light mezze spread.
It brings a mild tang and richness to sandwiches and dips, whether you are serving it in a Middle Eastern-style meal or using it as an everyday spread. It provides protein, while its fat content makes it fairly rich; pair a modest serving with crisp vegetables or whole-grain bread for a lighter plate.
How Nutritious Is Kiri 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 Kiri Labneh Cheese Processed?
NOVA 3
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 Kiri Labneh Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Kiri Labneh Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kiri Labneh Cheese Fat Profile
SATURATED
3.9g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.