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Layered labneh-based parfait with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.18 g | |
| Sodium | 148 mg | 6% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 2.2 g | 8% |
| Protein | 11.2 g | 22% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (small) | 20 g | 29 kcal |
| 4 tablespoon (medium) | 80 g | 117 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 1 pack (large) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 263 calories in 1 cup (medium) (180 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.
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.
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.
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.
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.
Contains these allergens:
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
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.