Know what’s on your plate
Halloumi cheese
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 313 kcal —
- Protein 24 g 48%
- Carbohydrate 1.7 g 1%
- Fat 24 g 30%
- Saturated fat 17 g 83%
- Fibre 0 g 0%
- Sugars 1.7 g —
- Sodium 1200 mg 52%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 322 µg 36%
- Vitamin D 0.2 µg 1%
- Vitamin E 0.6 mg 4%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.39 mg 30%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.1 mg 6%
- Biotin (B7) 5.1 µg 17%
- Folate (B9) 40 µg 10%
- Vitamin B12 0.5 µg 21%
Minerals
- Calcium 794 mg 61%
- Magnesium 40 mg 10%
- Phosphorus 517 mg 41%
- Potassium 88 mg 2%
- Zinc 3.7 mg 34%
- Manganese 0.05 mg 2%
- Selenium 12 µg 22%
- Iodine 60 µg 40%
Similar foods
Questions about Halloumi cheese
How do you fry halloumi without it sticking?
Slice it about 1 cm thick and pat it dry. Cook in a hot non-stick pan without oil for 1–2 minutes on each side, until deeply golden; turn it once so it forms a crust rather than tearing.
Can you grill halloumi on a barbecue?
Yes. Cut it into thick slices, brush lightly with oil and grill over medium-high heat for about 2 minutes per side, until charred at the edges but still holding its shape.
Do you need to soak halloumi before cooking it?
Usually not: most halloumi is ready to cook straight from the pack. If it tastes too salty, briefly rinse or soak slices in cold water, then dry them thoroughly so they brown instead of steaming.
What goes well with halloumi?
Pair its salty, springy texture with lemon, mint, watermelon, tomatoes or roasted vegetables. It also works in salads, wraps and the Cypriot dish halloumi souvlaki, grilled on skewers.
Can you eat halloumi without cooking it?
Yes. Halloumi is a brined cheese and can be eaten straight from the pack, although cooking gives it its characteristic browned crust and softer centre.
How should you store halloumi after opening?
Keep it refrigerated in its brine in a clean, covered container and use it within a few days. If there is not enough brine to cover it, add lightly salted water; discard it if it develops an unusual smell or mould.
Is halloumi a good substitute for paneer?
Halloumi holds its shape when fried or grilled, but it is much saltier than paneer, so it is not a direct swap in mild curries. Paneer has 328 kcal and 26 g protein per 100 g, compared with 313 kcal and 24 g protein in halloumi.
What is halloumi made from?
Halloumi is a brined cheese traditionally made with sheep’s and goat’s milk, though some versions also contain cow’s milk. Its distinctive firmness comes partly from heating the curds in whey before they are folded and brined.
What nutrients stand out in halloumi?
Halloumi is high in calcium and zinc, and it is a source of iodine, phosphorus, vitamin A and vitamin B2. It is also high in saturated fat: a 100 g portion contains 17 g.
Source: CoFID (UK) 12-496 · per 100 g · carbohydrate per EU label, fibre excluded
