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Thick, smooth white labneh is layered in a clear glass with bright fruit, crunchy granola and a drizzle of golden honey, with a few nuts scattered on top.
●Low GI

Labneh parfait Calories

Layered labneh-based parfait with protein and calcium

CALORIES · 100 G

146kcal

GI

38low

POTASSIUM · 100 G

176mg

FIBER · 100 G

1.2g

Quick answer

1 cup (medium) of Labneh parfait (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 26.6 g of carbs, 11.2 g of protein, 12.4 g of fat and 2.2 g of fiber. Its 181.8 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

Labneh parfait Nutrition Facts

Selected: 1 cup (medium) · 180 g

263

KCAL / 180G

Carbs

26.6g

· 10% DV

Protein

11.2g

· 22% DV

Fat

12.4g

· 16% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 17% · Fat 43%

Labneh parfait nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories263 kcal
Total fat12.4 g16%
Saturated fat7.38 g37%
Trans fat0.18 g
Sodium148 mg6%
Total carbohydrate26.6 g10%
Fiber2.2 g8%
Protein11.2 g22%

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 Cup of Labneh parfait?

ServingAmountCalories
1 cup (medium)180 g263 kcal
1 tablespoon (small)20 g29 kcal
4 tablespoon (medium)80 g117 kcal
1 piece (half)90 g131 kcal
100 g100 g146 kcal
1 serving (small)150 g219 kcal
1 serving (large)220 g321 kcal
1 pack (large)250 g365 kcal

Calculated from 146 calories per 100 g.

Frequently Asked Questions About Labneh parfait

What is a labneh parfait made of?

A labneh parfait is made by layering labneh with ingredients such as fruit and cereal or granola. Recipes may also include nuts, honey, or other sweeteners, so the exact layers vary; its defining feature is the creamy, tangy labneh.

How do you make a labneh parfait?

To make a labneh parfait, spoon labneh into a glass in alternating layers with fruit and oats or granola. Add crunchy toppings just before serving so they stay crisp, and sweeten the labneh first if you want the whole dessert evenly flavored.

Can you use Greek yogurt instead of labneh in a labneh parfait?

Yes, Greek yogurt can replace labneh in a labneh parfait, but the result will usually be less rich and have a different tang. Choose thick Greek yogurt to keep the layers distinct, or strain it if it seems too runny.

How do you keep granola crunchy in a labneh parfait?

Keep the granola crunchy in a labneh parfait by storing it separately and sprinkling it on just before eating. If you assemble the parfait ahead, layer labneh and fruit in the glass, then add granola at serving time.

Can you make a labneh parfait the night before?

Yes, you can assemble a labneh parfait the night before and refrigerate it covered. The labneh and fruit will soften any oats or granola left in contact with them, so pack crunchy toppings separately and add them in the morning.

Is a labneh parfait a dessert or a breakfast?

A labneh parfait can be either breakfast or dessert. Fruit and oats make it a convenient breakfast-style option, while sweeter toppings such as honey, chocolate, or crumbled biscuits give it more of a dessert feel.

What fruit goes best with a labneh parfait?

Berries, peaches, banana, and chopped apple all pair well with a labneh parfait. The tangy labneh complements sweet fruit, while firmer fruit holds its texture better if you are assembling the parfait ahead of time.

Can you make a savory labneh parfait?

Yes, you can make a savory labneh parfait by layering labneh with chopped cucumber, tomatoes, herbs, and toasted pita or seeds. Keep it savory rather than adding sweet fruit, and serve it as a snack or a light meal.

What is the difference between a labneh parfait and a yogurt parfait?

A labneh parfait is typically thicker and creamier than a yogurt parfait because labneh is strained. Its flavor is also tangier and richer, while yogurt parfaits tend to have a lighter, more spoonable base.

Can a labneh parfait be frozen?

A labneh parfait can be frozen, but freezing may make its creamy layers grainy or watery after thawing, and fresh fruit can turn soft. For the best texture, prepare it fresh and add crisp toppings just before serving.

Labneh parfait Vitamins & Minerals

Vitamins

B2

0.32mg · 25% DV

B12

0.58µg · 24% DV

B5

0.68mg · 14% DV

Biotin

3.78µg · 13% DV

Minerals

Phosphorus

182mg · 26% DV

Calcium

212mg · 21% DV

Selenium

7.56µg · 14% DV

Iodine

16µg · 11% DV

Potassium ⭐

317mg · 9% DV

Sodium

148mg · 6% DV

Labneh parfait Glycemic Index

GLYCEMIC INDEX

38
Low
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Labneh parfait

To burn the 263 calories in 1 cup (medium) (180 g):

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Labneh parfait?

Labneh parfait layers labneh—a thick, tangy strained-yogurt cheese common in Levantine cooking—with fruit and crunchy additions such as oats or nuts. The parfait format is a layered way of serving it, rather than a single fixed traditional recipe, so ingredients vary from one kitchen to another.

Its creamy, gently tart base contrasts with juicy fruit and crisp toppings. It works as breakfast or a snack, whether served at home or assembled in a cup to take along; in places where labneh is less familiar, Greek-style strained yoghurt can offer a similar texture, though the flavour differs. Labneh parfait provides protein and calcium, with 6.2 g of protein per 100 g. For a lighter version, use plenty of fresh fruit and go easy on honey or other sweet toppings.

How Nutritious Is Labneh parfait?

Nutrient density

Medium

58/ 100

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

41/ 100

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 Labneh parfait 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 Labneh parfait Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Labneh parfait 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

— Not suitable

Low FODMAP

— Not suitable

Labneh parfait Fat Profile

SATURATED

7.38g

MONOUNSATURATED

3.06g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.