Is Labneh Better for You than Greek Yogurt? A Complete Comparison

December 13, 2025 •

3 min read

Greek yogurt generally retains more probiotics than labneh, which undergoes a longer straining process resulting in a thicker, cheesier product. Understanding these differences is key to determining if labneh is better for you than Greek yogurt based on your dietary goals.

Quick Summary

Labneh and Greek yogurt differ significantly in their nutritional density, saturated fat content, and live culture count due to their distinct production methods. The superior choice depends on your specific health priorities and intended culinary application.

Key Points

Texture and Density: Labneh is strained longer than Greek yogurt, resulting in a much thicker, denser, and cheesier texture.
Probiotics: Greek yogurt generally contains more live and active cultures because the extended straining for labneh removes more probiotic-rich whey.
Nutritional Density: Per spoonful, full-fat labneh is higher in calories and fat due to its concentration, while non-fat Greek yogurt is a leaner option.
Lactose Content: Labneh has less lactose than Greek yogurt, making it a better option for those with mild lactose intolerance.
Culinary Application: Labneh is ideal for spreads and dips, while Greek yogurt is more versatile for both sweet parfaits and savory cooking.
Protein per Serving: Though both are high in protein, a standard serving of Greek yogurt (e.g., 1 cup) typically provides more total protein than a smaller serving of labneh (e.g., 2 tbsp).
Sodium: Commercial labneh often contains more sodium than Greek yogurt, so moderation is key for heart-healthy diets.

Understanding the Straining Process

Both labneh and Greek yogurt are types of strained yogurt, but they differ in how long they are strained. Greek yogurt involves removing some whey, the liquid part of milk. Labneh is strained for a longer period, sometimes twice, removing significantly more whey and resulting in a much thicker consistency, similar to cream cheese. This process concentrates the milk solids and impacts the final product's nutrition and texture.

Flavor and Texture Differences

Due to the longer straining, labneh has a richer, tangier flavor and a firm, spreadable texture. It can replace cream cheese or sour cream, while Greek yogurt is slightly less dense and suitable for various uses, including parfaits and sauces. Labneh is also traditionally served rolled into balls and preserved in olive oil.

A Nutritional Profile Comparison

To determine if labneh is better for you than Greek yogurt, consider their nutritional content, which varies with milk fat and added ingredients like salt or oil.

Protein Content

Both are high in protein. Full-fat labneh can have a slightly higher protein concentration due to its density. However, a standard serving of Greek yogurt (e.g., 1 cup) may provide more total protein than a typical smaller serving of labneh (e.g., 2 tablespoons).

Probiotics and Gut Health

While both contain probiotics, Greek yogurt generally has more live cultures. The extended straining for labneh removes more whey, where many of these beneficial bacteria are found. For maximum gut health benefits, Greek yogurt is often preferred, though many labneh products still offer probiotics.

Calories, Fat, and Sodium

Labneh is typically higher in calories, saturated fat, and sodium per serving than Greek yogurt, particularly full-fat versions packed in oil. Non-fat Greek yogurt is a leaner option for those watching fat or sodium intake. However, labneh's richness can be satisfying in smaller portions.

Lactose Content

The longer straining process reduces the lactose content in labneh more than in Greek yogurt, making it potentially easier to digest for individuals with mild lactose sensitivities.

Labneh vs. Greek Yogurt: At a Glance


Feature	Labneh	Greek Yogurt
Texture	Very thick, dense, and spreadable (like cream cheese)	Thick and creamy, but looser than labneh
Protein	High protein per tablespoon, but typically served in smaller portions	High protein per serving, often higher overall due to larger serving sizes
Probiotics	Contains probiotics, but fewer than Greek yogurt due to more straining	Generally contains more live and active cultures
Calories	Denser, often higher in calories and fat per serving, especially full-fat types	Can be lower in calories, especially non-fat versions
Sodium	Often higher in sodium, particularly commercial varieties	Varies by brand, but typically lower in sodium than labneh
Lactose	Lower in lactose, may be easier to digest for sensitive individuals	Also lower than regular yogurt, but contains more lactose than labneh

Culinary Uses: Versatility and Flavor

Both are versatile, suited for different applications based on texture and flavor.

Common Uses for Labneh:

Savory dip
Spread for toast or sandwiches
Rolled into balls and marinated in olive oil
Addition to baked goods
Base for salad dressings

Common Uses for Greek Yogurt:

Breakfast parfaits
Smoothies
Substitute for sour cream
Creamy base for sauces and marinades
Baking ingredient

Conclusion: Which is the 'Better' Choice?

Deciding if labneh is better for you than Greek yogurt depends on your health goals and how you use it. For more probiotics and a larger protein boost in a standard serving, Greek yogurt is often preferred, especially non-fat versions for calorie control. If you desire a richer, tangier, lower-lactose option for spreads, labneh is a great alternative. Its richness in smaller portions can aid appetite control. Consider the nutritional labels and how each fits your diet. Both are healthy options for a balanced diet.

How to Make Labneh at Home

Making labneh at home is easy and allows control over ingredients. You need plain yogurt, salt, and a cheesecloth or fine strainer. For a detailed guide, see resources like the Healthline guide.

Frequently Asked Questions

The main difference is the straining process. Labneh is strained for a longer period than Greek yogurt, removing more whey and resulting in a much thicker, denser, and cream cheese-like consistency.

While both are high in protein, the density of labneh means it has more protein per tablespoon. However, because Greek yogurt is consumed in larger portions, a standard serving (like a cup) often provides more overall protein.

Greek yogurt typically contains a higher amount of probiotics, the beneficial bacteria that support gut health. The extra straining required to make labneh removes some of these live cultures.

No, per serving, labneh is generally higher in calories, saturated fat, and sodium due to its concentrated form, especially if made from whole milk.

In some recipes, you can, but the result will be different. Greek yogurt will be looser and less rich. Greek yogurt is best for applications where a thicker, but not spreadable, consistency is acceptable.

Yes, labneh is often better tolerated by individuals with mild lactose sensitivity. The extended straining process removes more lactose than is removed during the making of Greek yogurt.

Both are versatile, but for different uses. Labneh is better for savory dips, spreads, and certain baked goods, while Greek yogurt is better for smoothies, parfaits, and replacing sour cream.