Is Labneh a Good Source of Protein?

November 20, 2025 •

4 min read

Labneh, a tangy and creamy Middle Eastern staple, is often compared to Greek yogurt and cream cheese due to its thick texture. This unique 'yogurt cheese' is indeed a good source of protein, with content varying based on the milk used and straining time.

Quick Summary

This article explores the protein content of labneh, detailing how it compares to Greek yogurt and cottage cheese. It covers additional nutritional benefits like probiotics and calcium, discusses potential downsides like sodium, and offers ideas for incorporating it into a healthy, protein-rich diet.

Key Points

Protein Source: Labneh is a concentrated source of protein due to its straining process, with 100g containing 5-10 grams, depending on the straining time and milk fat.
Rich in Probiotics: Like yogurt, labneh contains beneficial probiotics that are good for gut health, aid digestion, and boost the immune system.
Lower Lactose Content: The straining and fermentation process significantly reduces the lactose, making labneh suitable for many people with lactose intolerance.
Supports Weight Management: The high protein content promotes satiety, helping to reduce hunger and calorie intake throughout the day.
Versatile Ingredient: Labneh can be used in both savory and sweet applications, serving as a substitute for cream cheese, sour cream, or a base for dips and sauces.

Labneh's Protein Content and Concentration

Labneh's protein content is a direct result of its production method. By straining yogurt to remove the watery whey, the milk solids become concentrated, which in turn increases the density of protein per serving. The longer the yogurt is strained, the more liquid is removed, resulting in a thicker consistency and a higher concentration of nutrients, including protein. Depending on the milk fat percentage and the duration of the straining process, a 100-gram serving of labneh can contain anywhere from 5 to 10 grams of protein. This makes it a significant contributor to your daily protein intake, especially for a dairy product.

Labneh vs. Other Dairy Products: Protein Comparison

While labneh is a good source of protein, it’s helpful to compare its protein density to other popular dairy options. This provides context for how it fits into different dietary goals, whether for weight management or muscle building.


Dairy Product	Protein per 100g (Approx.)	Key Differences
Labneh (full-fat)	5–10 g	Higher fat and sodium than Greek yogurt (depending on type), but higher protein than regular yogurt. Tangier than cream cheese.
Greek Yogurt (full-fat)	8–12 g	Generally higher in protein than labneh, though the difference can be minor. Contains more probiotics than labneh because less whey is strained out.
Cottage Cheese (full-fat)	11–12 g	Often the highest in protein per 100g among these options. Higher in sodium than Greek yogurt but can be lower than some labneh varieties.
Cream Cheese (full-fat)	6 g	Lower in protein than labneh or Greek yogurt. Much higher in fat and contains no probiotics.

More Than Just Protein

Beyond its protein contribution, labneh offers a variety of health benefits that make it a valuable addition to a balanced diet.

Rich in Probiotics: Like its yogurt base, labneh contains beneficial bacteria that support gut health. This can improve digestion, strengthen the immune system, and reduce digestive issues like irritable bowel syndrome (IBS).
Calcium for Bone Health: Labneh is a good source of calcium, which is vital for building and maintaining strong bones and teeth.
Suitable for Lactose Sensitivity: The fermentation and straining process removes a significant portion of the lactose, making labneh a more tolerable option for individuals with lactose intolerance.
Weight Management Support: The high protein content promotes a feeling of fullness, which can help reduce overall calorie intake and support weight management goals.
Heart Health: A high-protein diet, which can include regular consumption of labneh, has been linked to a reduced risk of heart disease.

Potential Downsides to Consider

While healthy, labneh does have a few drawbacks that warrant consideration.

Sodium Content: The amount of salt added during production can lead to high sodium levels, especially in store-bought varieties. It's crucial to read nutrition labels and choose options with less salt.
Fat Content: While the fat in labneh can provide satiety, the amount depends on the milk used. Whole-milk labneh is higher in fat, but lower-fat versions are also available.
Dairy Allergy: Individuals with a dairy allergy or sensitivity to casein should avoid labneh.

Incorporating Labneh Into a High-Protein Diet

Labneh's versatility makes it an easy food to incorporate into various meals, boosting your protein intake in creative and delicious ways.

Breakfast Boost: Spread labneh on toast instead of cream cheese. Top with sliced cucumber, herbs like mint, or a sprinkle of za'atar for a savory start.
Power-Packed Dips: Use it as a base for healthy dips. Mix with chopped garlic, cucumber, and dill for a tzatziki-style dip or simply serve with a drizzle of olive oil and pita bread.
Creamy Sauce Base: Add a dollop to pasta sauces or stews to create a creamy texture without heavy cream. Unlike yogurt, it doesn't curdle when heated.
Dessert Alternative: For a protein-packed sweet treat, mix labneh with a touch of honey or maple syrup and top with fresh fruit or nuts.
Appetizer Bites: Roll thickened labneh into small balls, coat in herbs, and preserve in olive oil. These make for a delicious and impressive appetizer.
Smoothie Ingredient: Blend labneh into smoothies for added protein and a creamy texture.

By including labneh as a regular part of your diet, you can enjoy its rich, tangy flavor while reaping the benefits of its concentrated protein and probiotic content. For more information on using fermented foods for gut health, refer to the resource at Healthline.

Conclusion

In conclusion, labneh is a genuinely good source of protein, especially when compared to unstrained yogurt or cream cheese. Its high protein density is achieved through the straining process, which concentrates the milk solids. While it generally contains slightly less protein than Greek yogurt or cottage cheese, its rich flavor, probiotic content, and lower lactose levels make it an excellent and versatile dietary choice. By being mindful of its sodium content and incorporating it thoughtfully into meals, you can enjoy labneh as a tasty and nutritious way to support your protein intake and overall health.

Frequently Asked Questions

Labneh and Greek yogurt are both nutritious, but with slight differences. Labneh typically has a richer, denser texture and can be higher in calories, fat, and sodium, depending on the brand and straining time. Greek yogurt often contains more probiotics as less whey is removed during straining.

The protein content of labneh per 100g can vary based on the straining duration and the milk used (full-fat vs. non-fat). It typically ranges from 5 to 10 grams per 100g serving.

Yes, labneh can be beneficial for weight loss. Its high protein content promotes feelings of fullness and satisfaction, which can help reduce overall calorie intake throughout the day.

Labneh is tangier and lighter than cream cheese. It is also significantly higher in protein and contains gut-healthy probiotics, whereas standard cream cheese offers very little protein and no live cultures.

Yes. The straining and fermentation process of making labneh removes much of the lactose, making it easier for many individuals with lactose intolerance to digest than regular milk or yogurt.

The main difference is the straining process. Labneh is strained much longer than traditional yogurt, removing more of the whey. This results in a thicker, denser consistency similar to soft cheese and a more concentrated flavor.

Yes, labneh can be used in cooking. Its texture makes it a great base for creamy sauces and dips. Unlike regular yogurt, it is less likely to curdle when heated, making it suitable for soups and stews.