KETO VERDICTYES
Labneh (strained yogurt) is excellent for keto with ~2.9g net carbs per 100g and a rich, creamy texture similar to cream cheese. High in protein and satisfying, it’s a versatile staple for dips, spreads, and savory dollops.
Is Labneh Keto?
Other Dairy
Labneh (strained yogurt) is excellent for keto with ~2.9g net carbs per 100g and a rich, creamy texture similar to cream cheese. High in protein and satisfying, it’s a versatile staple for dips, spreads, and savory dollops.
- Net carbs (100g)2.9g
- Protein (100g)8g
- Fat (100g)15g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.9g
Total Carbs
2.9g
Fiber
0g
Protein
8g
Fat
15g
Calories
175
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs (~2.9g/100g) fit easily into keto macros
- Straining removes whey (and some lactose), concentrating protein and fat
- Creamy, tangy profile adds satisfaction without excess carbs
- Balanced protein + fat supports satiety and meal structure
- Highly versatile—works in both savory and lightly sweet applications
- May retain beneficial cultures if made from live-culture yogurt (brand-dependent)
HEALTH BENEFITS
- Provides quality protein for muscle maintenance
- Can contain probiotics that support digestive health (if live cultures present)
- Rich in calcium for bone strength
- Supplies B vitamins supporting energy metabolism
- Dairy fats can aid absorption of fat-soluble vitamins (A, D, E, K)
- Naturally lower in lactose than unstrained yogurt due to whey removal
PREPARATION SUGGESTIONS
CHEESE-LIKE SPREAD
Top with olive-oil, chili flakes, and herbs; serve with cucumber and tomato-cherry.
HERBED DIP
Mix with garlic, lemon, and fresh herbs for a protein-rich dip for veg or keto-crackers.
SALAD TOPPING
Dollop onto salads with olives and roasted veg for creamy contrast and extra protein.
BAKING INGREDIENT
Swap into keto bakes where a tangy, creamy element is needed (e.g., part cream-cheese or sour-cream replacement).
DESSERT BASE
Whip with heavy-cream, keto sweetener, and vanilla for a quick mousse.
MARINADE BASE
Blend with spices and lemon for a tenderizing marinade for chicken-thighs or lamb-chops.