How much protein is in 100g of labneh?
9g of protein, with 160 calories.
How Much Protein Is in Labneh?
Labneh has 9g of protein per 100g and 160 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in labneh
Labneh contains 9g of protein per 100g, alongside 160 calories. That works out to 5.6g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
A typical portion — 1/2 cup, about 120g — gives roughly 10.8g of protein and 192 calories.
To reach 30g of protein from labneh alone you would need about 333g.
Labneh compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🧀 Parmesan | 35g | 420 |
| 🧀 Pecorino romano | 32g | 387 |
| 🧀 Gruyère | 30g | 413 |
| 🧀 Emmental (Swiss) | 29g | 380 |
| 🧀 Comté | 26g | 400 |
| 🧀 Manchego | 26g | 320 |
| 🧀 Asiago | 26g | 392 |
| 🥣 Labneh (strained yogurt cheese) | 9g | 160 |
Per 100g.
Using labneh to hit a protein target
- Protein per 100g: 9g. Calories per 100g: 160. Quality: complete protein.
- Thick strained yogurt — eaten with olive oil and za'atar.
- Pair labneh with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much labneh do I need for 30g of protein?
About 333g of labneh provides 30g of protein.
Is labneh a good protein source?
It contributes useful protein at 9g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in parmesan35g per 100g, 420 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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