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Labneh zucchini dip Calories
Yogurt-based zucchini dip with protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Labneh zucchini dip (30 g) has 29 calories. That works out to 96 calories per 100 g. It contains 1.4 g of carbs, 1.4 g of protein, 1.9 g of fat and 0.3 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Labneh zucchini dip Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
1.4g
· 3% DV
Fat
1.9g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 20% · Fat 60%
Labneh zucchini dip nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 1.4 g | 3% |
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 Labneh zucchini dip?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 piece (thin) | 20 g | 19 kcal |
| 1 piece (thick) | 35 g | 34 kcal |
| 4 tablespoon (large) | 60 g | 58 kcal |
| 1 serving (small) | 75 g | 72 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 120 g | 115 kcal |
| 1 cup (whole) | 240 g | 230 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Labneh zucchini dip
How do you make labneh zucchini dip?
Cook grated zucchini in a pan until soft, then let it cool and drain off the excess liquid. Stir it into labneh with garlic, lemon juice, salt, and herbs such as dill or mint. Chill the dip briefly before serving so the flavors meld.
What do you serve with labneh zucchini dip?
Serve labneh zucchini dip with pita, toasted bread, crackers, or sliced vegetables such as cucumber and carrots. It also works as a cool side for grilled vegetables or meat. Add a little olive oil and fresh herbs on top just before serving.
Should zucchini be cooked for labneh zucchini dip?
Yes, zucchini is usually cooked for labneh zucchini dip. Sautéing or roasting softens it and brings out its flavor; draining it afterward keeps excess moisture from thinning the labneh. Cool the zucchini fully before mixing it in.
How do you keep labneh zucchini dip from getting watery?
Drain the cooked zucchini thoroughly before adding it to labneh. Let it cool in a sieve, or press it gently in a clean towel to remove extra liquid. Mixing hot zucchini into labneh can also loosen the dip, so wait until it is cool.
Can you make labneh zucchini dip ahead of time?
Yes, labneh zucchini dip can be made a few hours ahead and kept covered in the refrigerator. Chilling gives the garlic and herbs time to flavor the dip. Add any fresh herb garnish or olive oil shortly before serving.
Can you use Greek yogurt instead of labneh in zucchini dip?
Yes, thick Greek yogurt can replace labneh in zucchini dip, though the result may be tangier and less rich. Choose a thick variety and drain the cooked zucchini well; otherwise, the dip can turn loose and watery.
Is labneh zucchini dip served cold or warm?
Labneh zucchini dip is usually served cold or lightly chilled. Cool the cooked zucchini before combining it with labneh, then refrigerate the dip until serving. This keeps its texture thick and makes it a refreshing appetizer.
How long does labneh zucchini dip last in the fridge?
Keep labneh zucchini dip covered in the refrigerator and use it within about 3 days. Use a clean spoon when serving and return it to the fridge promptly. Discard it if its smell, appearance, or texture changes noticeably.
Can you freeze labneh zucchini dip?
Freezing labneh zucchini dip is not recommended. Labneh can separate after thawing, while zucchini may release more water and leave the dip grainy or runny. Make a smaller batch and refrigerate it instead.
What herbs go best in labneh zucchini dip?
Dill and mint both pair well with labneh zucchini dip, while parsley gives it a milder, fresh flavor. Add the herbs finely chopped after the cooked zucchini has cooled, so their flavor stays bright and they do not wilt in the warm mixture.
Labneh zucchini dip Vitamins & Minerals
Vitamins
B12
0.1µg · 4% DV
B2
0.05mg · 4% DV
Biotin
0.63µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
35mg · 4% DV
Sodium
72mg · 3% DV
Iodine
2.7µg · 2% DV
Potassium ⭐
54mg · 2% DV
Labneh zucchini dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Labneh zucchini dip
To burn the 29 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 Labneh zucchini dip?
Labneh zucchini dip combines labneh—a thick, strained yogurt common in Levantine cooking—with softened zucchini. The zucchini may be mashed or finely chopped into the creamy base, often with garlic or herbs for extra savouriness. It is a Levantine-inspired dip rather than a single fixed recipe.
Its tangy, gently rich texture works well as part of a mezze spread, with pita, toast or crisp vegetables; it also makes an easy snack beyond the region. The yogurt base contributes protein and calcium, while zucchini keeps the dip relatively light; it provides 4.8 g of protein per 100 g. For a fresher, lighter pairing, serve it with cucumber, peppers or other crunchy vegetables.
How Nutritious Is Labneh zucchini dip?
Nutrient density
High
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 zucchini dip 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 zucchini dip Contain Allergens?
Contains these allergens:
Which Diets Is Labneh zucchini dip 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 zucchini dip Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.