How Many Calories in Halloumi

Halloumi is a semi-hard, salty cheese made from a blend of goat’s, sheep’s and sometimes cow’s milk. Known for its high melting point, it’s often grilled or fried rather than eaten raw, making it a favourite in Mediterranean and vegetarian cooking. While it’s rich in flavour and texture, halloumi is also calorie dense. Understanding its calorie content and nutritional impact is key if you're trying to manage your diet.

Calories in Halloumi by Weight and Cooking Method

A standard 30g slice of raw halloumi contains roughly 90 to 100 calories. This makes it one of the higher-calorie cheeses per gram, mainly due to its high fat content. A typical 80g portion, often served in salads or wraps, contains around 250 to 270 calories before cooking.

Cooking method significantly affects calorie count. Grilled halloumi retains most of its original calories, while fried halloumi can absorb extra oil, adding another 40 to 80 calories depending on how it’s prepared. Using a non-stick pan or grilling without added fat keeps the calorie count closer to its raw form.

Pre-packaged halloumi fries or breaded halloumi products tend to be even more calorific due to coatings and frying oil, sometimes reaching over 350 calories per portion.

Nutritional Breakdown of Halloumi

Halloumi is primarily made up of fat and protein, with very little carbohydrate. A 30g serving provides roughly 7g of fat, of which about 5g is saturated fat, and around 6g of protein. It contains less than 1g of carbohydrate, making it suitable for low-carb or keto-style diets.

It’s also a good source of calcium, offering around 250mg per 30g serving, which supports bone health. Other nutrients include phosphorus, zinc, vitamin A and B12, though quantities vary by brand and milk composition.

However, halloumi is naturally high in sodium, with a 30g slice typically containing 250 to 300mg of salt, which is around 10 to 12% of the recommended daily maximum. This is due to the brining process used to preserve and flavour the cheese.

Benefits of Eating Halloumi

Halloumi offers several benefits, especially for people following vegetarian or high-protein diets. Its rich protein content helps support muscle maintenance and satiety, making it a filling addition to meals. The fat content, while high, can also help increase satisfaction and slow digestion when eaten in moderation.

Its high calcium and phosphorus content makes it supportive of bone and dental health, and the presence of vitamin B12 is valuable for those not eating meat. Because it’s low in sugar and carbs, halloumi works well for low-carb, keto or diabetic diets.

It’s also incredibly versatile in cooking ideal for grilling, frying, or baking and holds its shape better than most cheeses, making it easy to portion and cook without melting into a mess.

Downsides of Eating Halloumi

The main concern with halloumi is its high fat and salt content. A standard serving provides a substantial amount of saturated fat, which can contribute to raised cholesterol levels if eaten in excess. This makes it a food best enjoyed in moderation, especially for people with heart concerns or those aiming to reduce fat intake.

The sodium level in halloumi is also notably high, which can contribute to increased blood pressure over time. People who are salt-sensitive or managing hypertension should be cautious with serving sizes or look for reduced-sodium versions where available.

Halloumi is also calorie-dense, so it's easy to overconsume without realising it—especially when used in fried dishes, burgers or mezze platters alongside other high-calorie items.

How Halloumi Fits Into Your Diet

Halloumi can absolutely be part of a balanced diet if eaten in the right quantities. A small amount such as 30 to 50 grams per meal adds protein, flavour and texture to dishes without overwhelming your calorie or fat intake. Grilling rather than frying is a smart way to control added calories, and pairing halloumi with fresh vegetables or whole grains helps balance its richness.

It can replace meat in vegetarian meals or be used as a protein boost in salads, wraps or cooked breakfasts. For calorie-conscious eaters, portioning halloumi carefully and watching what it’s served with is key to keeping meals on track.

Glycaemic Index of Halloumi

Halloumi has a glycaemic index of zero, as it contains no digestible carbohydrates or sugars. This makes it an ideal option for people with diabetes or those following a low-GI diet, as it won’t cause any spikes in blood glucose.

When added to meals with higher-GI ingredients, halloumi's fat and protein content can help slow digestion and improve overall glycaemic balance. However, this benefit doesn't offset the need for moderation, especially when salt and fat intake are also a concern.

How Halloumi Is Made and What It Contains

Halloumi is traditionally made from a blend of sheep’s and goat’s milk, though many modern versions include cow’s milk to reduce cost and mellow the flavour. The milk is curdled using rennet, then pressed and cooked before being soaked in brine to preserve and salt the cheese.

This gives halloumi its distinct squeaky texture and salty flavour. No moulds or bacterial cultures are used, and the lack of fermentation is what allows halloumi to retain its shape when cooked. Some varieties may be flavoured with mint, and many are sold in blocks that can be sliced or cubed for grilling or frying.

A standard block weighs around 250g, which equates to roughly 750 to 850 calories per block, depending on brand and fat content.

Healthy Alternatives to Halloumi

If you're looking for a lower-fat alternative, some brands now offer light halloumi, which has around 30% fewer calories and fat than standard versions. These still grill well and maintain much of the original taste and texture.

Other options include paneer, which is less salty and slightly lower in fat, or reduced-fat feta, which can provide a similar tangy, salty hit in cold dishes. Tofu, especially when grilled or marinated, offers a vegan and lower-calorie substitute that mimics the texture of cooked halloumi while adding more fibre and less saturated fat.

Summary

Halloumi contains approximately 90 to 100 calories per 30g slice, making it a rich, flavourful but calorie-dense cheese. It’s high in protein, calcium and fat, and extremely versatile in cooking, especially when grilled or fried. While it fits well into vegetarian and low-carb diets, its high sodium and saturated fat levels mean it’s best enjoyed in moderation. Choosing lighter versions or grilling instead of frying can help reduce the impact on your calorie and fat intake, allowing you to enjoy halloumi as part of a balanced, satisfying diet.