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Labneh Sandwich Calories
Mediterranean-style sandwich with labneh cheese, whole wheat bread, and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Labneh Sandwich (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 26.4 g of carbs, 9 g of protein, 7.8 g of fat and 3.8 g of fiber. Its 0.2 mg of B2 covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Labneh Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
9g
· 18% DV
Fat
7.8g
· 10% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 17% · Fat 33%
Labneh Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 9 g | 18% |
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 Medium Labneh Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (mini) | 100 g | 180 kcal |
| 1 piece (jumbo) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Labneh Sandwich
What is a Labneh Sandwich?
A Labneh Sandwich is bread filled with labneh, a thick, tangy strained-yogurt cheese, often with vegetables. This page classifies it as processed because it is a prepared sandwich; the featured version uses whole wheat bread, labneh, and vegetables.
How do you make a Labneh Sandwich?
Spread labneh on bread, add washed and thoroughly dried vegetables, then close the sandwich. Cucumber, tomato, and leafy greens are common choices. For a less soggy sandwich, remove watery tomato seeds or add the vegetables just before eating.
What vegetables go well in a Labneh Sandwich?
Cucumber, tomato, lettuce, arugula, and roasted peppers all work well in a Labneh Sandwich. Cucumber and greens keep it fresh, while roasted peppers add sweetness. Pat vegetables dry before adding them so they do not make the bread wet.
What does labneh taste like in a Labneh Sandwich?
Labneh tastes tangy, creamy, and mildly salty in a Labneh Sandwich. Its thick texture spreads easily and pairs well with crisp vegetables, herbs, olives, or za’atar. If your labneh is already salty, taste it before adding extra salt.
Can you make a Labneh Sandwich the night before?
You can assemble a Labneh Sandwich the night before and refrigerate it, but juicy vegetables may soften the bread. For better texture, pack the vegetables separately and add them shortly before eating. Keep the sandwich chilled until it is served.
How do you keep a Labneh Sandwich from getting soggy?
Keep a Labneh Sandwich from getting soggy by drying the vegetables well and removing watery tomato seeds. Spread labneh evenly, avoid overfilling, and assemble close to serving time. If packing it ahead, keep wet ingredients separate from the bread.
What bread is best for a Labneh Sandwich?
Whole wheat, pita, sourdough, and sturdy sandwich bread are all good for a Labneh Sandwich. Whole wheat gives it a hearty, nutty taste, while pita holds fillings neatly. Very thin or soft bread can turn soggy from the labneh and vegetables.
Can you toast a Labneh Sandwich?
Yes, you can toast a Labneh Sandwich, but the labneh will soften and fresh vegetables can release moisture. For the best texture, toast the bread with labneh first and add cucumber, tomato, or lettuce afterward.
What can you use instead of labneh in a Labneh Sandwich?
Thick Greek yogurt or cream cheese can replace labneh in a Labneh Sandwich. Greek yogurt tastes tangier and should be well strained so it does not soak the bread; cream cheese is milder and richer.
What should you serve with a Labneh Sandwich?
Serve a Labneh Sandwich with soup, olives, fresh fruit, or a simple salad. Lentil soup makes a hearty lunch pairing, while fruit or olives suit a lighter meal. Choose a side that complements the sandwich without covering up the labneh’s tangy flavor.
Labneh Sandwich Vitamins & Minerals
Vitamins
B2
0.23mg · 18% DV
B12
0.42µg · 18% DV
B1
0.16mg · 13% DV
Vitamin A
108µg · 12% DV
Minerals
Sodium
384mg · 17% DV
Phosphorus
114mg · 16% DV
Selenium
8.4µg · 15% DV
Calcium
132mg · 13% DV
Potassium ⭐
204mg · 6% DV
Labneh Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Labneh Sandwich
To burn the 216 calories in 1 piece (medium) (120 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 Labneh Sandwich?
A labneh sandwich brings together labneh—strained, tangy yogurt popular across the Levant—with whole-wheat bread and vegetables. Cucumber, tomato and leafy greens are common additions, though the filling can vary with what is fresh and on hand. It makes a simple, portable meal rather than a dish tied to one fixed recipe.
The creamy, gently tart spread contrasts with crisp vegetables and hearty bread. In the Levant it can be served for breakfast or as a light lunch; elsewhere, it fits easily into a packed lunch or a quick meal with soup or salad. Whole-wheat bread and vegetables contribute fibre, while labneh adds protein. For a lighter sandwich, use a modest layer of labneh and add extra vegetables.
How Nutritious Is Labneh Sandwich?
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 Labneh Sandwich 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 Labneh Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Labneh Sandwich 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
Labneh Sandwich Fat Profile
SATURATED
3.48g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.