Labneh vs Greek Yogurt: Calories and Nutrition Compared (2026)

Labneh has 7.5 g of protein and 145 calories, while Greek yogurt has 10.2 g of protein and 59 calories. Greek yogurt is higher in protein and lower in calories.

Labneh and Greek yogurt are both popular dairy products known for their creamy textures and nutritional benefits. This comparison will highlight their differences in calories, protein, and other nutrients per 100 g.

What Is the Difference Between Labneh and Greek Yogurt?

Labneh is a strained yogurt that is thick and creamy, often used in Middle Eastern cuisine. It is made by draining the whey from yogurt, resulting in a rich, tangy product. Greek yogurt is a type of yogurt that has been strained to remove excess whey, making it thicker than regular yogurt. It is commonly used in both savory and sweet dishes.

Labneh vs Greek Yogurt: Nutrition Side by Side

The following table provides a side-by-side comparison of Labneh and Greek yogurt based on their nutritional content.

Nutrient (per 100 g)	Labneh	Greek yogurt (plain, nonfat)
Calories	145 kcal	59 kcal
Protein	7.5 g	10.2 g
Carbs	4 g	3.6 g
Sugar	4 g	3.2 g
Fat	11 g	0.4 g
Fiber	0 g	0 g
Sodium	180 mg	36 mg

Which Is Better, Labneh or Greek Yogurt?

For weight loss: Labneh contains 145 calories per 100 g, while Greek yogurt has only 59 calories. Greek yogurt is the better choice for those focused on calorie reduction.

For muscle and protein: Greek yogurt has a higher protein content at 10.2 g per 100 g compared to Labneh's 7.5 g. This makes Greek yogurt a preferable option for muscle building.

For low-carb or low-sugar: Labneh has 4 g of carbs and 4 g of sugar, while Greek yogurt has 3.6 g of carbs and 3.2 g of sugar. Greek yogurt is lower in both carbs and sugar.

How to Track Labneh and Greek yogurt Accurately

Understanding portion sizes and macronutrient content can be challenging, leading to misjudgments in dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g: Labneh from Open Food Facts (aggregated plain entries), Greek yogurt from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Greek yogurt has 10.2 g of protein, while Labneh has 7.5 g. Therefore, Greek yogurt contains more protein.

Which has fewer calories?

Greek yogurt has 59 calories per 100 g, whereas Labneh has 145 calories. Greek yogurt has fewer calories.

What is the fat content of Labneh?

Labneh contains 11 g of fat per 100 g. This is significantly higher than Greek yogurt's 0.4 g of fat.

How much sugar is in Greek yogurt?

Greek yogurt contains 3.2 g of sugar per 100 g. In comparison, Labneh has 4 g of sugar.

What is the sodium content in Labneh?

Labneh contains 180 mg of sodium per 100 g. Greek yogurt has a much lower sodium content of 36 mg.

What are the carbohydrate levels in both?

Labneh has 4 g of carbs, while Greek yogurt has 3.6 g of carbs per 100 g. The difference is minimal, but Greek yogurt is slightly lower.

Key Takeaways

• Labneh has 145 calories per 100 g.
• Greek yogurt has 59 calories per 100 g.
• Labneh contains 7.5 g of protein.
• Greek yogurt contains 10.2 g of protein.
• Labneh has 11 g of fat.
• Greek yogurt has 0.4 g of fat.