What are labneh nutrition facts and health benefits?

November 27, 2025 •

4 min read

With its creamy texture and tangy flavor, labneh has been a staple in Middle Eastern cuisine for centuries. A single serving of labneh provides a significant amount of protein, probiotics, and calcium, making it a nutritious addition to any diet. This strained yogurt cheese is gaining popularity worldwide for its versatility and health benefits.

Quick Summary

A guide to the nutritional components of labneh, detailing its protein, fat, calorie, and mineral content. This covers how its unique production process creates a nutrient-dense food with probiotic benefits and a lower lactose profile compared to regular yogurt.

Key Points

Rich in Protein: A concentrated source of protein, helping to increase satiety and support muscle health.
Probiotic Power: Contains beneficial bacteria that promote a healthy gut microbiome and aid digestion.
Lower in Lactose: The straining process removes most of the lactose, making it easier for many with lactose intolerance to digest.
Good Source of Calcium: Contributes to bone health and density due to its calcium content.
Thick and Creamy Texture: The extra straining results in a dense, spreadable consistency, similar to soft cream cheese.
Versatile Culinary Ingredient: Can be used in a wide range of recipes, from savory dips and spreads to sweet toppings.
Variable Nutrition: Calorie and fat content depend on whether it's made from full-fat or low-fat yogurt.
Can be High in Sodium: Be mindful of sodium content, especially in flavored or store-bought varieties.

Understanding the Nutritional Profile of Labneh

Labneh, also known as yogurt cheese, is a concentrated dairy product made by straining yogurt to remove the majority of the whey. This process results in a thicker, creamier consistency with a more intense flavor. The exact nutritional profile of labneh can vary based on several factors, including the type of milk used (e.g., cow, goat, or sheep) and whether it is made from full-fat or low-fat yogurt.

Core Macronutrients

Protein: Labneh is a powerhouse of protein, which is essential for building muscle mass, tissue repair, and immune function. Due to the straining process, labneh has a higher protein concentration per serving compared to traditional yogurt. For instance, a 1-ounce (28-gram) serving of labneh can contain around 5 grams of protein. This high protein content can also contribute to a feeling of fullness, which is beneficial for weight management.
Fat: The fat content in labneh depends entirely on the type of yogurt it is made from. Full-fat labneh will have a higher fat and calorie count, while labneh made from non-fat yogurt will be much leaner. This fat provides a rich mouthfeel and helps the body absorb fat-soluble vitamins. As with any food, moderation is key, especially if you are monitoring saturated fat intake for heart health.
Carbohydrates: Because most of the lactose (milk sugar) is removed during the straining process, labneh is relatively low in carbohydrates. This makes it a suitable option for those watching their carb intake. The low lactose content also means that many people with lactose intolerance can enjoy labneh without the digestive issues associated with regular dairy products.

Key Micronutrients and Health Benefits

Probiotics: Like yogurt, labneh is a good source of probiotics—the beneficial bacteria that promote gut health. These live cultures can aid digestion, boost the immune system, and may have positive effects on mental health. The health of the gut microbiome is linked to many aspects of overall wellness, making probiotic-rich foods like labneh a valuable dietary choice.
Calcium: Labneh is a good source of calcium, a mineral vital for strong bones and teeth. A single serving can contribute to your daily calcium needs, helping to prevent degenerative bone diseases like osteoporosis. The exact calcium content can vary, but it remains a notable benefit. For example, a 1-ounce serving can provide about 14% of the daily recommended intake.
Vitamin A: This strained yogurt cheese also contains a small amount of vitamin A, which is important for vision, immune function, and reproductive health.
Sodium: It is important to note that labneh can be high in sodium, particularly if salt is added during the preparation process. An ounce of labneh in oil, for example, can provide a significant percentage of the daily recommended sodium intake. Those with high blood pressure or other heart concerns should be mindful of their intake and choose lower-sodium versions.

Labneh vs. Greek Yogurt: A Nutritional Comparison


Feature	Labneh	Greek Yogurt
Straining Time	Strained longer than Greek yogurt, resulting in a thicker consistency.	Strained for a shorter duration than labneh.
Texture	Very thick, dense, and creamy, similar to soft cream cheese.	Thick and creamy, but slightly looser than labneh.
Flavor	Tangier and richer in flavor due to higher concentration.	Tart but typically less intense than labneh.
Calorie Density	Higher in calories per serving size due to less liquid content.	Lower in calories per serving compared to labneh.
Protein per Ounce	Marginally higher protein content per ounce.	Slightly lower protein content per ounce.
Probiotic Content	May contain fewer probiotics than Greek yogurt, as some are removed with the whey.	Generally contains a higher number of live probiotic cultures.
Culinary Use	Often used in savory applications as a spread or dip.	More commonly used for sweet dishes, although versatile.

Simple Ways to Incorporate Labneh Into Your Diet

As a Dip or Spread: One of the most traditional and simplest ways to enjoy labneh is to spread it on a plate, drizzle with olive oil, and sprinkle with za'atar (a Middle Eastern spice blend). Serve with warm pita bread or fresh vegetables for dipping.
In Salads and Bowls: Dollop labneh onto salads or grain bowls for a creamy, tangy element. It pairs particularly well with roasted vegetables, grilled meats, and lentils.
Topping for Baked Potatoes: Use labneh as a healthier alternative to sour cream on baked potatoes. Its thick, tangy profile provides a similar but more complex flavor.
In Sandwiches and Toast: Spread labneh on toast, sandwiches, or bagels. It makes an excellent base for various toppings, from smoked salmon and cucumber to roasted tomatoes and herbs.
With Sweet Toppings: Although traditionally used in savory dishes, labneh can also be served with sweet accompaniments. Drizzle with honey and top with fresh berries or roasted rhubarb for a delicious dessert or breakfast.

Storing and Preserving Labneh

Proper storage is essential to keep labneh fresh and maintain its creamy texture. Homemade or store-bought labneh should be stored in an airtight container in the refrigerator. It typically keeps for up to two weeks. Some people roll labneh into small balls and preserve them in olive oil, a technique that extends its shelf life and adds flavor. This oil-packed labneh can last for several weeks in the fridge.

Conclusion: A Nutritious and Versatile Dairy Product

With its rich taste, high protein content, and probiotic benefits, labneh is a versatile and nutritious addition to a healthy diet. Its unique straining process makes it an excellent option for those with lactose sensitivity, while its dense texture and tangy flavor add a new dimension to a variety of savory and sweet dishes. While it's important to be mindful of its sodium content, incorporating labneh into your meals is a simple way to boost your protein and calcium intake and support overall gut health.

For more detailed nutritional information on dairy products, you can consult sources like the USDA FoodData Central.

Frequently Asked Questions

Labneh is a thick, creamy soft cheese made by straining yogurt to remove most of the liquid whey. This process concentrates the yogurt, giving it a much denser texture and a tangier flavor.

While both are nutritious, labneh is denser and higher in calories per serving due to the extra straining. Greek yogurt may contain more probiotics because some are lost with the whey in labneh's production. However, labneh is lower in lactose and offers a higher concentration of protein per ounce.

Yes, labneh is a probiotic food, containing the beneficial bacteria from the yogurt it is made from. These probiotics support gut health, aid digestion, and boost the immune system.

Labneh can be a good component of a weight-loss diet due to its high protein content, which promotes satiety and can help reduce overall calorie intake. However, it is higher in calories and fat than non-fat Greek yogurt, so serving size is important.

Many people with lactose intolerance can tolerate labneh better than regular yogurt or milk. The extended straining process removes much of the lactose, making it easier to digest.

Unlike cream cheese, which is made from milk and cream, labneh is made from strained yogurt, giving it a tangier, more acidic flavor profile. It has a similar thick, spreadable consistency but is generally lower in fat and higher in protein than traditional cream cheese.

Traditionally, labneh is served as a savory dip, drizzled with olive oil and topped with za'atar, herbs, or vegetables. It can also be spread on toast or bagels, used as a topping for salads, or sweetened with honey and berries for a dessert.