How many calories are in 2 spoons of labneh?

November 12, 2025 •

4 min read

Typically, two tablespoons (about 30 grams) of full-fat labneh contain approximately 60 calories, though this can vary based on the specific brand and fat content. This tangy, strained yogurt cheese is a staple of Middle Eastern cuisine and offers a rich, creamy texture similar to cream cheese but with the health benefits of yogurt.

Quick Summary

This article explores the caloric content of a standard two-tablespoon serving of labneh, detailing its nutritional breakdown of fats, protein, and carbs. It also provides a comparison with Greek yogurt, examines health benefits like probiotics, and offers tips for incorporating labneh into a balanced diet.

Key Points

Typical Calorie Range: Two tablespoons of labneh typically contain between 30 and 60 calories, depending on the fat content.
Rich in Probiotics: Labneh is a fermented product and a good source of probiotics, which are beneficial for gut health and digestion.
Good Source of Protein: Its concentrated nature means it provides a decent amount of protein per serving, aiding in satiety and weight management.
Low in Lactose: The straining process significantly reduces the lactose content, making it easier to digest for many with lactose intolerance.
Versatile Ingredient: Labneh can be used in many ways, including as a dip, spread, or a high-protein addition to breakfast dishes.
Higher in Fat and Sodium: Compared to plain Greek yogurt, full-fat labneh can be higher in fat and sodium, so it's important to consume in moderation, especially for heart health.

Understanding the Caloric Content of Labneh

When considering how many calories are in 2 spoons of labneh, it's important to recognize that the figure is not absolute and depends heavily on the type of labneh used. The primary factors are the fat content of the yogurt used for straining and whether any oil has been added, as is common for preserving labneh balls. Most commercially available full-fat versions will fall into a consistent range. For example, some brands offer a two-tablespoon serving for around 60 calories, while leaner versions can be as low as 30 calories for the same amount. The straining process removes much of the whey and moisture, concentrating the nutrients—and calories—from the original yogurt.

Nutritional Breakdown of a Standard Serving

Beyond just calories, a two-tablespoon serving of labneh offers a balanced nutritional profile, especially when compared to other creamy dips. A typical serving may contain the following macronutrients:

Fat: Around 2-6 grams, with some of this being saturated fat, depending on the milk fat percentage used.
Protein: Approximately 1-3 grams, a decent amount for such a small serving, contributing to satiety.
Carbohydrates: Roughly 1-2 grams, often containing natural sugars from the fermentation process.

This makes it a valuable addition to meals, providing a rich, satisfying element without a high carbohydrate load.

Labneh vs. Greek Yogurt: A Nutritional Comparison

Because labneh is essentially a more strained, concentrated form of yogurt, a direct comparison is helpful for understanding its nutritional place in a diet. While both offer protein and probiotics, their textures and some nutrient concentrations differ significantly.


Feature	Labneh	Greek Yogurt (Plain, Whole Milk)
Consistency	Very thick, creamy, and cheese-like	Thick, but generally softer than labneh
Calories (per 2 tbsp)	~30-60 calories	Lower, depending on fat content
Protein (per 2 tbsp)	~1-3g	Lower per tablespoon, though often eaten in larger portions
Sodium	Often higher due to added salt	Varies, but can be lower than labneh
Probiotics	Contains probiotics, but fewer than Greek yogurt post-straining	Richer source of live and active cultures
Lactose	Lower due to extended straining	Also lower than regular yogurt, but less so than labneh
Fat	Can be higher due to concentration	Varies significantly by fat content

Labneh’s higher concentration of fat and sodium, particularly in full-fat varieties and when oil is used for preservation, is a key consideration, especially for those watching their heart health.

The Health Benefits of Incorporating Labneh

Despite its concentrated nature, labneh offers a variety of health benefits that make it a worthy addition to a balanced diet.

Rich in Probiotics: Like its yogurt base, labneh is a fermented food rich in beneficial bacteria that support gut health. These probiotics can aid digestion, boost the immune system, and may even improve mental health.
Good Protein Source: The protein in labneh can promote a feeling of fullness, which can be beneficial for weight management by helping to control overall calorie intake.
Suitable for Some with Lactose Intolerance: The extended straining process removes much of the lactose, making it a more digestible option for some individuals with mild lactose sensitivities.
Source of Important Nutrients: Labneh provides essential nutrients such as calcium, vitamin A, and potassium, which are crucial for bone health, vision, and overall bodily function.
Supports Blood Sugar Control: The protein content can help slow the absorption of sugar into the bloodstream, which is useful for maintaining stable blood sugar levels.

Creative Ways to Enjoy Labneh

Labneh's versatility is one of its greatest strengths. Here are a few ways to incorporate it into your meals:

A Healthy Dip: Serve labneh with a drizzle of olive oil and a sprinkle of za'atar (a Middle Eastern spice blend) alongside fresh vegetables or pita bread.
Creamy Spread: Use it as a substitute for cream cheese or mayonnaise on toast or sandwiches for a tangy, protein-rich alternative.
Breakfast Bowl: Mix with honey, nuts, and fresh fruit for a nutritious and delicious morning meal.
Savory Topping: Top baked potatoes or savory tarts with labneh instead of sour cream.
Sauce Base: Thin it with a little water or lemon juice to create a creamy dressing for salads.

Conclusion: The Bottom Line on Labneh Calories

In summary, the number of calories in 2 spoons of labneh typically hovers around 30 to 60, but this figure can vary based on the specific product and fat content. While it is denser and potentially higher in saturated fat and sodium than Greek yogurt, it offers a concentrated dose of protein and beneficial probiotics. Its rich, creamy texture and versatility make it an excellent and healthy addition to many dishes, from dips and spreads to savory toppings and breakfast bowls. Moderation is key, especially if you are monitoring fat or sodium intake, but its overall nutritional profile makes it a smart choice for those seeking a flavorful and probiotic-rich food. Healthline provides more in-depth information on labneh's health benefits and nutritional value.

Frequently Asked Questions

Labneh is a more highly strained version of yogurt than Greek yogurt, giving it a much thicker, denser, and creamier, cheese-like consistency. The longer straining process also results in a richer, tangier flavor.

Yes, labneh can be beneficial for weight loss. Its high protein content helps increase feelings of fullness, which can lead to a reduction in overall calorie intake throughout the day.

Labneh contains significantly less lactose than other dairy products because the straining and fermentation processes remove much of the whey and milk sugar. This makes it more tolerable for some people with lactose sensitivities.

Yes, labneh is relatively simple to make at home. It requires straining plain yogurt (often Greek yogurt) through a cheesecloth for several hours, or even days, until it reaches the desired thickness and creamy texture.

While labneh is a good source of probiotics due to its yogurt base, the extensive straining process removes some of the bacteria along with the whey. Greek yogurt generally contains more probiotics.

Labneh provides protein, fat, and carbohydrates, as well as micronutrients like calcium and vitamin A. The exact amounts vary based on the milk fat content and brand.

Labneh is highly versatile. It can be served as a dip with olive oil and spices like za'atar, spread on toast as a healthier alternative to cream cheese, or mixed with honey and fruit for breakfast.