Does Labneh Have a Lot of Calories? The Definitive Guide

November 12, 2025 •

4 min read

Labneh, a popular Middle Eastern strained yogurt, has a caloric density that varies significantly based on its preparation, often containing more calories and fat per serving than standard yogurt due to its thicker consistency. This dense, creamy texture is a result of straining most of the whey, which concentrates the fat and protein content.

Quick Summary

This guide breaks down the calorie content of labneh, comparing different versions and explaining why it's more energy-dense than regular yogurt. It explores the nutritional benefits, factors that influence calorie count, and provides a comparison table with other dairy spreads. Key facts about its protein, probiotics, and potential downsides are covered to offer a complete overview.

Key Points

Caloric Density: Labneh is more calorie-dense than regular yogurt due to the straining process, which removes whey and concentrates protein and fat.
Ingredient Impact: The calorie count heavily depends on the milk's fat content; full-fat labneh contains more calories than low-fat versions.
Topping Awareness: Additions like olive oil and nuts can significantly increase the total caloric value of a labneh dish.
Weight Management Tool: High protein and fat content in labneh can increase satiety, helping with weight control by reducing hunger.
Health Benefits: Beyond calories, labneh is a good source of probiotics for gut health and calcium for bone health.
Comparison Advantage: Labneh is often a healthier, lower-calorie, and higher-protein alternative to spreads like cream cheese.

Understanding Labneh's Caloric Content

Labneh's calorie count is not a single, fixed number; it depends heavily on the milk fat content of the yogurt used and the duration of the straining process. As the liquid whey is strained away, the remaining solids become more concentrated, leading to a denser, more energy-rich product. A standard full-fat labneh can contain between 150 and 175 calories per 100 grams, while a low-fat version will be significantly lower. For comparison, an ounce (28g) of labneh in oil was found to have approximately 80 calories. This concentration is what makes it a satisfying and rich alternative to other spreads.

Factors Influencing Labneh's Calorie Count

Type of Milk: The fat content of the milk (cow, goat, or sheep) directly impacts the final calorie count. Full-fat dairy will naturally yield a higher-calorie labneh than skim or low-fat versions.
Straining Time: The longer labneh is strained, the more whey is removed, resulting in a denser, creamier texture and higher concentration of fat and protein. This increased density elevates the per-serving calorie count.
Added Oil or Toppings: Traditionally, labneh is served with a generous drizzle of olive oil, which significantly adds to its overall caloric value. Calorie-dense toppings like za'atar or nuts will further increase the number.
Serving Size: The richness of labneh means that a small serving can be quite satisfying. However, larger portion sizes or liberal application can add up quickly, especially when combined with other ingredients.

Nutritional Benefits Beyond Calories

While monitoring calorie intake is important for weight management, it’s also crucial to consider the nutritional value of what you consume. Labneh offers several health benefits:

High in Protein: The straining process concentrates the protein, making it an excellent source for muscle repair and increasing satiety. A high-protein diet can help with weight management by keeping you feeling full for longer.
Rich in Probiotics: Since it's made from cultured yogurt, labneh contains beneficial bacteria that support a healthy gut microbiome. These probiotics are linked to enhanced digestion and a boosted immune system.
Good Source of Calcium: As a dairy product, labneh is a solid source of calcium, which is vital for bone health.
Lower in Lactose: The fermentation and straining process removes much of the lactose, making it a more tolerable dairy option for many individuals with lactose sensitivities.

Labneh in a Weight Management Plan

Despite its higher caloric density compared to regular yogurt, labneh can be a beneficial part of a weight management plan. Its high protein and fat content contribute to a feeling of fullness, which can reduce the need for additional, higher-calorie snacks. Using a small dollop of labneh can enhance the flavor and satisfaction of a meal without adding excess calories. For example, using it as a dip with vegetables or spreading it on a whole-grain cracker provides a nutrient-dense snack.

Calorie and Nutritional Comparison Table


Item (per 100g)	Calories	Protein (g)	Fat (g)	Sodium (mg)	Probiotics	Notes
Full-Fat Labneh	150-175	9-13	10-13	~300-530	Yes	Rich, dense, potentially higher sodium.
Low-Fat Labneh	~60-70	~8-10	~2-4	Lower than full-fat	Yes	Lower calorie, less creamy.
Greek Yogurt (Plain, Full-Fat)	~97	~9	~5	~36	Yes	Thicker than regular yogurt, less dense than labneh.
Cream Cheese (Regular)	~291	~5	~29	~280	No	Significantly higher fat and calories.
Plain Yogurt (Full-Fat)	~61	~4-5	~3-4	~60	Yes	Least dense, highest whey content.

How to Enjoy Labneh Mindfully

For those watching their calorie intake, here are a few tips for incorporating labneh:

Choose Low-Fat Versions: Opt for labneh made from low-fat or skim milk to reduce overall calorie and fat content.
Portion Control: Use a small amount as a flavorful garnish rather than a main component. A tablespoon is a rich addition without significant caloric impact.
Mind the Toppings: If you add olive oil, measure it carefully. Olive oil is healthy but calorie-dense. Balance it with lower-calorie toppings like fresh herbs, cucumber, or radish.
Homemade is Best: Making labneh at home allows you to control the ingredients and fat content precisely. Homemade versions with low-fat yogurt can be a very healthy choice.
Use as a Substitute: Labneh is an excellent, protein-rich substitute for higher-fat spreads like cream cheese or sour cream in recipes.

Conclusion: Does labneh have a lot of calories? A final review

In conclusion, the question of whether labneh has a lot of calories depends on its fat content and how it is prepared and served. Compared to regular yogurt, it is more calorically dense due to the straining process that concentrates its nutrients. However, compared to other creamy spreads like cream cheese, it is often a lower-calorie and higher-protein alternative.

When incorporated mindfully, labneh is a nutritious and satisfying food that offers a wealth of protein, probiotics, and calcium. By selecting a low-fat version, practicing portion control, and being aware of added toppings like olive oil, you can enjoy the delicious flavor of labneh while effectively managing your calorie intake.

Frequently Asked Questions

Yes, labneh is generally considered a healthier and lower-calorie alternative to cream cheese. It is significantly lower in fat and higher in protein, making it a more nutritious choice for spreads and dips.

Low-fat labneh has a lower calorie and fat content than its full-fat counterpart. The taste is tangier, and the texture is slightly less rich and creamy.

Straining removes the watery whey, which concentrates the remaining milk solids, including the fat and protein. This makes the final product denser and more calorically concentrated by weight.

Yes, its high protein content can promote satiety and help reduce overall calorie intake. Choosing a low-fat version and practicing portion control are key to incorporating it into a weight loss diet.

While both are strained, labneh is typically strained for longer, resulting in a denser product. This often gives full-fat labneh a higher calorie count per 100g compared to full-fat Greek yogurt, although the exact amount varies.

Yes, adding olive oil to labneh substantially increases its calorie count. While healthy in moderation, olive oil is calorie-dense, and a small drizzle can add a significant number of calories to a serving.

Homemade labneh's calorie content is entirely dependent on the type of yogurt you start with. If you use low-fat or fat-free yogurt, your homemade labneh will have fewer calories than a store-bought version made with full-fat milk.