Does Labneh Have High Protein? A Nutritional Breakdown

December 6, 2025 •

2 min read

Labneh is a Middle Eastern strained yogurt that has gained popularity for its creamy texture and tangy flavor. However, many people wonder about its nutritional value, particularly its protein content. The straining process concentrates the milk solids, resulting in a product with a notable amount of protein.

Quick Summary

Labneh is a good source of protein due to its straining process, which removes much of the liquid whey and concentrates the solids. Its protein content is comparable to Greek yogurt and offers multiple health benefits, including supporting muscle repair, satiety, and gut health.

Key Points

High Protein Density: The straining process concentrates the yogurt solids, giving labneh a significant protein boost per serving compared to regular yogurt.
Comparable to Greek Yogurt: Labneh's protein content is similar to Greek yogurt, though the concentration per spoonful can be higher due to its extra-thick texture.
Probiotic Powerhouse: Made from fermented dairy, labneh is rich in probiotics that support digestive health and boost the immune system.
Aids in Satiety: The high protein content helps you feel fuller for longer, which can be beneficial for weight management.
Rich in Nutrients: In addition to protein, labneh provides essential nutrients like calcium, Vitamin A, and other minerals.
Lower in Lactose: The extended straining process reduces lactose levels, making it more digestible for those with lactose sensitivity.

What is Labneh and How is it Made?

Labneh is a soft, tangy cheese-like product that originates from the Levant region of the Middle East. It is essentially a highly concentrated, strained yogurt, known for its rich and creamy consistency that falls somewhere between Greek yogurt and cream cheese. The process involves mixing regular yogurt (from cow, goat, or sheep's milk) with a pinch of salt and straining it through a cheesecloth. This allows whey to drain, leaving thickened milk solids. The longer the straining, the thicker and more protein-concentrated the labneh.

Labneh's Protein Content and Health Benefits

Labneh is considered a good source of protein. An ounce (28g) can provide around 5 grams of protein, supporting muscle repair, hormone synthesis, and immune function. Beyond protein, labneh offers several health benefits:

Probiotics: Fermentation provides beneficial bacteria for gut health.
Minerals: It's a source of calcium for bone health and Vitamin A.
Weight Management: Protein promotes satiety, potentially aiding weight control.
Blood Sugar: Protein helps stabilize blood sugar levels.
Lower Lactose: Straining reduces lactose, making it easier to digest for some.

Labneh vs. Greek Yogurt: A Comparative Look

Labneh and Greek yogurt are both strained yogurts but differ in texture, flavor, and nutrition. Labneh's extra straining results in a thicker product and more concentrated flavor.

Nutritional Comparison: Labneh vs. Greek Yogurt (per 100g)


Nutrient	Labneh (Full Fat)	Greek Yogurt (Full Fat)
Calories	~150-170 kcal	~90-100 kcal
Protein	~6-9g	~9-10g
Fat	~10-13g	~5-6g
Lactose	Lower	Low
Probiotics	Rich	Often Rich
Texture	Very thick, cheese-like	Thick, but more scoopable

Note: Nutritional values can vary based on brand, milk type, and straining duration.

Greek yogurt often has slightly more protein per 100g, but labneh's density means more protein per spoonful. For maximum protein per volume, Greek yogurt might be preferred, but labneh offers a cream cheese-like texture. For more on the health benefits of yogurt, see the National Institutes of Health research.

Healthy and Delicious Ways to Enjoy Labneh

Labneh is versatile and can be used in savory or sweet dishes.

Dip: Serve with olive oil and herbs like za'atar, alongside pita or vegetables.
Spread: A protein-rich alternative to cream cheese on toast or bagels.
Dessert: Drizzle with honey or serve with fruit.
Savory Swirl: Add to salads or use in dressings.
Appetizer: Roll into balls and marinate in herb-infused olive oil.

Conclusion

Does labneh have high protein? Yes, labneh is a good source of protein due to its concentrated nature. Its protein content is comparable to Greek yogurt, offering a unique texture and tangy flavor. It also provides probiotics, minerals, and supports weight management and blood sugar control. While delicious, moderate consumption is recommended, particularly regarding sodium content. Labneh is a healthy and versatile addition to a balanced diet.

Frequently Asked Questions

Labneh is a nutritious and healthy option, but Greek yogurt generally contains slightly more protein per serving. Labneh, however, has a thicker, richer consistency and can be easier for some with lactose sensitivity to digest due to its longer straining process.

You can increase the protein in your labneh by using a higher-protein yogurt, such as Greek yogurt, as your starting point. You can also strain the labneh for a longer period of time to concentrate the protein further.

Yes, labneh can be a beneficial food for weight loss. Its high protein content helps promote satiety, which can lead to reduced calorie intake. Pair it with fresh vegetables or whole-grain crackers for a balanced, filling snack.

Homemade labneh stored in an airtight container will typically last up to two weeks in the refrigerator. If you roll it into balls and preserve it in olive oil, it can last much longer, up to several months.

Yes, labneh is an excellent source of probiotics. The fermentation process introduces beneficial bacteria that are vital for maintaining a healthy gut microbiome, which can positively influence overall health.

Absolutely. Making labneh at home is a simple process requiring only yogurt, a pinch of salt, and a cheesecloth or a fine-mesh strainer. The mixture is left to strain for 12 to 48 hours to achieve the desired thickness.

Savory labneh applications include using it as a dip for pita bread or vegetables, spreading it on sandwiches, or topping it with olive oil, za'atar, and fresh mint. It can also be a creamy base for savory sauces or dressings.