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Single-serve labneh Calories
A creamy cultured dairy spread made from strained yogurt, containing fat and protein; contains milk.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Single-serve labneh (20 g) has 45 calories. That works out to 225 calories per 100 g. It contains 0.8 g of carbs, 1.1 g of protein, 4.2 g of fat and 0 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Single-serve labneh Nutrition Facts
Selected: 1 piece (small) · 20 g
45
KCAL / 20G
Carbs
0.8g
· 0% DV
Protein
1.1g
· 2% DV
Fat
4.2g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 10% · Fat 83%
Single-serve labneh nutrition facts table · 1 piece (small) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.14 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 1.1 g | 2% |
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 Small Single-serve labneh?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 20 g | 45 kcal |
| 1 teaspoon (small) | 5 g | 11 kcal |
| 1 tablespoon (medium) | 15 g | 34 kcal |
| 1 ounce (medium) | 28 g | 63 kcal |
| 2 tablespoon (medium) | 30 g | 68 kcal |
| 1 serving (medium) | 50 g | 113 kcal |
| 100 g | 100 g | 225 kcal |
| 1 cup (large) | 240 g | 540 kcal |
Calculated from 225 calories per 100 g.
Frequently Asked Questions About Single-serve labneh
What is single-serve labneh?
Single-serve labneh is a creamy, cultured dairy spread made from strained yogurt and packed in an individual portion. Its tangy taste and thick texture make it easy to serve with bread, vegetables, or snacks.
How do you eat single-serve labneh?
Eat single-serve labneh as a spread on toast or flatbread, or serve it as a dip with vegetables and crackers. You can also stir it into a sauce or add it to a sandwich.
Can single-serve labneh replace cream cheese?
Yes, single-serve labneh can replace cream cheese in many spreads and sandwiches. It has a tangier, more yogurt-like flavor, so the result may taste less rich; in baking, differences in moisture and texture can affect the recipe.
How should you store single-serve labneh after opening?
Keep opened single-serve labneh refrigerated in a clean, covered container and use it soon. Do not leave it at room temperature for extended periods, and discard it if its smell or appearance changes.
Can you freeze single-serve labneh?
Yes, but freezing can make single-serve labneh watery or grainy after thawing. It may work better stirred into a cooked dish than used as a smooth spread once defrosted.
Can you cook with single-serve labneh?
Yes, single-serve labneh works in sauces and cooked dishes. To reduce the chance of curdling, stir it in after taking the pan off the heat rather than boiling it for a long time.
What can you make with single-serve labneh?
Use single-serve labneh to make a quick herb dip by mixing it with chopped herbs, or spread it in a sandwich or wrap. Its individual portion is handy when a recipe needs only a small amount.
Can single-serve labneh go in a lunchbox?
Yes, single-serve labneh can go in a lunchbox if it stays cold until it is eaten. Pack it with an ice pack in an insulated bag, and pair it with bread, crackers, or cut vegetables.
Can people with lactose intolerance eat single-serve labneh?
People with lactose intolerance may still get symptoms from single-serve labneh; cultured dairy is not automatically lactose-free. The amount tolerated varies, so people with significant symptoms should ask a doctor or dietitian about suitable options.
Is single-serve labneh good for weight loss?
Single-serve labneh can fit into a weight-loss eating plan, and its protein and fat can make it satisfying. It is not a weight-loss food by itself, but the individual portion helps keep serving size consistent.
Single-serve labneh Vitamins & Minerals
Vitamins
B12
0.09µg · 4% DV
B2
0.04mg · 3% DV
B5
0.07mg · 1% DV
Biotin
0.4µg · 1% DV
Minerals
Sodium
70mg · 3% DV
Phosphorus
20mg · 3% DV
Iodine
4µg · 3% DV
Calcium
24mg · 2% DV
Potassium ⭐
28mg · 1% DV
Single-serve labneh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Single-serve labneh
To burn the 45 calories in 1 piece (small) (20 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 Single-serve labneh?
Single-serve labneh is a soft, tangy spread made by straining cultured yogurt until thick. Labneh is associated with Levantine and wider Middle Eastern food traditions; the individual portion makes it convenient for a quick breakfast or snack. Its texture is creamy and dense, with a gentle sourness. In the region, it is commonly served with flatbread, olive oil and herbs, while elsewhere it works as a spread or dip alongside vegetables and crackers. It contains fat and protein and is energy-dense, with 21 g of fat per 100 g. Pair it with fresh vegetables or use a modest amount on bread for a lighter serving.
How Nutritious Is Single-serve labneh?
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
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.
Is Single-serve labneh 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 Single-serve labneh Contain Allergens?
Contains these allergens:
Which Diets Is Single-serve labneh 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
✓ Suitable
Low FODMAP
— Not suitable
Single-serve labneh Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.