How many calories are in Arabic yogurt?

December 2, 2025 •

4 min read

The calorie count for Arabic yogurt, known as laban, can be as low as 58-60 calories per 100ml for a full-fat drinking version, but it can be significantly higher for the strained variety called labneh. Determining how many calories are in Arabic yogurt depends on key factors like its type, fat content, and how it was processed. This guide provides a detailed overview to help you understand the nutritional differences.

Quick Summary

The calorie count for Arabic yogurt varies widely depending on if it's liquid laban or thick, strained labneh. Key factors include milk fat content and processing, which concentrates nutrients and calories.

Key Points

Two Primary Types: 'Arabic yogurt' usually refers to either liquid laban or the much thicker, strained labneh, with significantly different calorie counts.
Laban Is Lower Calorie: The drinkable version, laban, contains far fewer calories per 100g/ml than strained labneh due to its higher water content.
Labneh Is Calorie-Dense: The straining process used to make labneh removes whey, concentrating the fat and protein, which leads to a much higher calorie count per gram.
Fat Content Matters Most: For both laban and labneh, the milk's fat content (full-fat vs. low-fat) is the most important factor in determining the final calorie count.
Homemade vs. Commercial: Calories in homemade versions can vary widely based on the milk used and the straining duration, so it is best to estimate based on commercial equivalents.
Additions Increase Calories: Ingredients like olive oil, honey, and nuts are often added, which significantly increases the total calories of the serving.

Arabic yogurt encompasses a range of dairy products, primarily divided into two main categories: laban and labneh. Laban refers to a thinner, drinkable fermented milk, similar to conventional yogurt, while labneh is a thick, creamy, concentrated yogurt cheese made by straining laban to remove most of its whey. This fundamental difference in preparation is the most significant factor affecting its calorie density.

Laban Calories: The Drinkable Version

Laban is a refreshing, tangy yogurt drink, often consumed plain or with herbs like mint. Its calorie content is relatively low, and it is frequently used as a base for sauces or enjoyed as a beverage. For example, commercial full-fat laban typically contains around 58 to 63 calories per 100ml. Low-fat or non-fat versions are even lower in calories. A non-fat laban can be as low as 39 calories per 100g.

Full-Fat Laban: Typically around 58-63 kcal per 100ml.
Low-Fat Laban: Calorie counts drop considerably with reduced fat content.
Non-Fat Laban: Often the lowest in calories, around 39 kcal per 100g for certain brands.

These variations are due to the percentage of milk fat used in production. Lowering the milk fat is a simple and effective way to reduce the overall calories in the final product. Always check the nutrition label for the most accurate information on a specific brand.

Labneh Calories: The Strained Yogurt Cheese

Labneh has a thick, spreadable texture, similar to soft cream cheese. This is because the process of straining removes a large portion of the liquid whey, concentrating the remaining milk solids, including protein and fat. This concentration of solids directly increases the number of calories per serving compared to the unstrained laban it originated from. The calorie count for labneh can vary significantly based on its fat content.

Full-Fat Labneh: Commercial full-fat labneh can have anywhere from 154 to 173 calories per 100g. Some homemade or artisan versions may even be higher, ranging up to 293 calories per 100g depending on the initial milk fat and straining time.
Low-Fat Labneh: A low-fat version can be significantly lighter, with some brands listing around 85 to 114 calories per 100g.
Non-Fat Labneh: The lowest-calorie labneh option, which can contain as little as 50 calories per 100g.

Adding olive oil, a common practice for serving or preserving labneh, will also increase the total calorie count. For example, one source notes that one ounce (28g) of labneh in oil contains 80 calories.

Factors Influencing Calories

Beyond the basic distinction between laban and labneh, several factors can alter the final calorie count. Being aware of these can help you make informed choices, whether you are buying a product or making it at home.

Milk Type

The milk used—cow's, sheep's, or goat's—has different inherent fat and protein levels, which impact the calorie count. Sheep and goat milk can produce a richer, higher-calorie yogurt.

Straining Duration

For labneh, the length of the straining process determines its final thickness and calorie density. Longer straining removes more whey, concentrating the remaining fat and protein and resulting in a higher calorie count per gram.

Added Ingredients

Any additions, such as honey, fruits, nuts, or oil, will increase the total calories of the finished dish. For example, a simple drizzle of olive oil can add 40-50 calories per teaspoon.

Serving Size

Calories are calculated per standard serving (e.g., 100g or 100ml). Being mindful of your portion size is critical, especially for a calorie-dense food like full-fat labneh.

Comparison of Yogurt Calories

To put the figures into perspective, the table below compares the approximate calorie counts of various Arabic yogurt products with other popular yogurt types, based on a 100g serving.


Yogurt Type	Approximate Calories per 100g/100ml	Notes
Full-Fat Laban	58–63 kcal	Drinkable Arabic yogurt.
Non-Fat Laban	~39 kcal	Lighter, drinkable Arabic yogurt.
Full-Fat Labneh	154–173 kcal	Strained, thicker Arabic yogurt.
Low-Fat Labneh	85–114 kcal	A lighter, strained Arabic yogurt.
Full-Fat Greek Yogurt	~97 kcal	Thicker than regular yogurt, but less dense than labneh.
Full-Fat Plain Yogurt	~149 kcal (per cup)	Standard unstrained, whole milk yogurt.
Homemade Labneh (Full-Fat)	118–293 kcal	Highly dependent on straining time.

Conclusion

In short, there is no single answer to how many calories are in Arabic yogurt. The range is wide, from less than 40 kcal per 100g for non-fat laban to well over 150 kcal for full-fat labneh. The key takeaway is that the straining process dramatically concentrates calories. For those managing their intake, knowing the difference between laban and labneh, and opting for low-fat versions when appropriate, is essential. Always consult the product's nutritional information to get the most accurate calorie count for the specific product you are consuming. For further reading on the general benefits of yogurt, including its role as a probiotic, refer to sources from reputable health organizations.

Consumer Reports: What Is Labneh and Is It Good for You?

Frequently Asked Questions

Laban is the Arabic word for yogurt, referring to a thinner, drinkable version. Labneh is a thicker, strained yogurt cheese made by removing the liquid whey from laban, which concentrates its texture and flavor.

Yes, full-fat labneh generally has more calories per 100g than full-fat Greek yogurt. Labneh is strained longer, removing more whey and resulting in a denser, higher-calorie product.

The calorie count for full-fat labneh varies by brand and straining method but typically ranges from 154 to 173 calories per 100g for commercial products. Some homemade versions can have even more.

Yes, laban can be considered a relatively low-calorie drink, especially when compared to sodas or juices. Full-fat laban has about 58-63 calories per 100ml, and non-fat versions are even lower.

Yes, adding olive oil to labneh significantly increases the calorie count. Olive oil is calorie-dense, and a common serving of labneh with oil can add a considerable number of calories to the meal.

To reduce calories, choose non-fat or low-fat versions of both laban and labneh. You can also control your portion sizes and be mindful of high-calorie additions like oil or sugary toppings.

Yes, both laban and labneh are good sources of protein. Labneh, in particular, is high in protein due to its concentrated nature. Some strained versions contain up to 9-10 grams of protein per 100g.