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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Parsley labneh cheese (30 g) has 69 calories. That works out to 230 calories per 100 g. It contains 1.5 g of carbs, 2.4 g of protein, 6 g of fat and 0.1 g of fiber. Its 43.5 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
69
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
2.4g
· 5% DV
Fat
6g
· 8% 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 9% · Protein 14% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.15 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 2.4 g | 5% |
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 tablespoon (medium) | 15 g | 35 kcal |
| 1 teaspoon (small) | 5 g | 12 kcal |
| 1 ounce (medium) | 28 g | 64 kcal |
| 2 tablespoon (medium) | 30 g | 69 kcal |
| 1 serving (small) | 50 g | 115 kcal |
| 1 serving (medium) | 75 g | 173 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (large) | 120 g | 276 kcal |
| 1 pack (medium) | 200 g | 460 kcal |
| 1 cup (large) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Parsley labneh cheese is a soft, tangy labneh spread mixed with chopped parsley. It can be bought ready-made or prepared at home, with optional additions such as garlic, lemon, or salt.
Parsley labneh cheese is made by stirring finely chopped, thoroughly dried parsley into labneh. Add salt or garlic if you like, then chill it briefly so the flavours meld; drying the herbs helps keep the spread from turning watery.
Parsley labneh cheese pairs well with pita, flatbread, crackers, and raw vegetables such as cucumber and carrots. You can also spread it in a wrap or sandwich, where its tangy, herby flavour complements fresh fillings.
No, parsley labneh cheese is not the same as cream cheese. Labneh is strained yogurt with a tangier flavour, while cream cheese is made differently and is usually richer and less tart; parsley adds an herby taste to the labneh.
Yes, parsley labneh cheese works well as a dip straight from the fridge. Serve it with vegetables, pita, or crackers; if it is too thick, stir in a small splash of water or olive oil to loosen it.
Parsley labneh cheese should be kept covered and refrigerated, and served with a clean utensil. Use homemade parsley labneh within a few days; for a packaged product, follow its instructions for storage and use after opening.
Freezing parsley labneh cheese is not recommended because labneh can separate and become grainy or watery after thawing. Make or buy only what you expect to use while fresh, and stir refrigerated leftovers before serving if needed.
Parsley labneh cheese can be added to cooked dishes, but prolonged high heat may make its texture split. For a smoother result, stir it in after removing the dish from the heat or serve it as a cool topping.
Yes, parsley labneh cheese can replace mayonnaise as a tangy spread in many sandwiches. Its thicker texture and herby flavour work particularly well with vegetables, egg, or chicken, though it will taste less rich than mayonnaise.
Yes, parsley labneh cheese makes a fresh, tangy topping for baked potatoes. Add it after baking rather than before, so the labneh stays cool and creamy, and finish with extra chopped parsley or black pepper if desired.
Vitamins
Vitamin K
43.5µg · 36% DV
Vitamin A
54µg · 6% DV
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
Minerals
Sodium
195mg · 8% DV
Phosphorus
41mg · 6% DV
Calcium
54mg · 5% DV
Iodine
6µg · 4% DV
Potassium ⭐
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 69 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.
Parsley labneh cheese combines labneh—a soft, tangy spread traditionally made from strained yogurt—with chopped parsley. Labneh has roots in the Levant, where it is commonly served at breakfast or as part of a mezze spread, often with bread and olive oil. It is now also used in sandwiches, dips and everyday cooking around the world.
Its creamy texture and gentle tang balance the fresh, herbal taste of parsley. Spread it on toast, serve it with crisp vegetables, or add a spoonful to a wrap. It provides protein and calcium, with 8 g of protein per 100 g. For a lighter snack, keep the portion modest and pair it with cucumber, tomatoes or other fresh vegetables.
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.
Low
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.75g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.