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Chili labneh Calories
Spiced, yogurt-based, creamy, protein-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chili labneh (40 g) has 68 calories. That works out to 170 calories per 100 g. It contains 2 g of carbs, 3 g of protein, 5.2 g of fat and 0.1 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.
Chili labneh Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
68
KCAL / 40G
Carbs
2g
· 1% DV
Protein
3g
· 6% DV
Fat
5.2g
· 7% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 18% · Fat 70%
Chili labneh nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 3 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 Chili labneh?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 68 kcal |
| 1 tablespoon (small) | 20 g | 34 kcal |
| 1 piece (medium) | 50 g | 85 kcal |
| 3 tablespoon (large) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 1 pack (large) | 150 g | 255 kcal |
| 1 cup (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Chili labneh
What is chili labneh?
Chili labneh is thick, tangy labneh seasoned with chili or other peppers. It is commonly eaten as a spread or dip, and the heat level and extra seasonings vary by recipe and brand.
How do you make chili labneh at home?
To make chili labneh, stir chili flakes, finely chopped fresh chili, or chili paste into plain labneh. Add the chili gradually and taste as you go; a little olive oil or lemon can round out the flavour.
How do you serve chili labneh?
Serve chili labneh as a dip with warm flatbread, pita, or raw vegetables, or spoon it alongside grilled vegetables and meat. A mild dip or plain yogurt on the same table gives guests a less spicy option.
Is chili labneh very spicy?
Chili labneh can be mild or quite hot, depending on the type and amount of chili used. The name alone does not indicate its heat, so taste a small amount before serving it to someone sensitive to spice.
What ingredients are in chili labneh?
Chili labneh is made with labneh and chili; recipes may also include olive oil, garlic, lemon, herbs, or other spices. Ingredients differ between homemade versions and packaged products, so the exact flavour is not fixed.
How long does chili labneh last in the fridge?
Keep chili labneh covered and refrigerated, and follow the use-by guidance on a packaged product. Homemade chili labneh is best eaten within a few days; do not leave it sitting at room temperature for an extended time.
Can you freeze chili labneh?
You can freeze chili labneh, but thawing may make it watery or grainy because its creamy texture can separate. It is usually better after thawing when stirred into a cooked dish than when served as a spread or dip.
Is chili labneh the same as spicy cream cheese?
No, chili labneh is not the same as spicy cream cheese: labneh is strained yogurt, while cream cheese is made differently and usually has a richer, less tangy taste. Both can be used as spicy spreads, but their textures differ.
Can you use chili labneh in cooking?
Yes, chili labneh can add tang and heat to cooked dishes, but prolonged boiling may cause it to separate. Stir it into pasta, soup, or cooked vegetables after taking the pan off the heat for a smoother result.
What can you substitute for chili labneh in a dip?
For a similar thick, tangy dip, use plain labneh and season it with chili yourself. Thick Greek-style yogurt can work too, though it may be looser and less concentrated than chili labneh.
Chili labneh Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B2
0.09mg · 7% DV
B5
0.24mg · 5% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
132mg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
48mg · 5% DV
Iodine
6.4µg · 4% DV
Potassium ⭐
60mg · 2% DV
Chili labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chili labneh
To burn the 68 calories in 2 tablespoon (medium) (40 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 Chili labneh?
Chili labneh combines labneh—a thick, tangy dairy spread made by straining yogurt—with chilli for warmth. Labneh is rooted in Levantine cooking, where it is served as a dip or spread; this spicy version keeps its creamy texture while adding a savoury kick.
Serve it with flatbread, crackers or crisp vegetables, or spoon it alongside grilled vegetables and other mezze. It is creamy and provides protein (7.5 g per 100 g), but is also fairly rich, so a little can add plenty of flavour. Pair it with fresh vegetables or use it in place of a heavier dip for a lighter snack.
How Nutritious Is Chili labneh?
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
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 Chili 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 Chili labneh Contain Allergens?
Contains these allergens:
Which Diets Is Chili labneh 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
Chili labneh Fat Profile
SATURATED
3g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.2g
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.