Calories and Nutritions in Halloumi Cheese

A 100-gram serving of raw halloumi cheese contains 321 calories. A 100-gram serving of grilled halloumi cheese contains 350 calories.

One kilogram (1000 grams) of raw halloumi cheese contains 3210 calories. One kilogram of grilled halloumi cheese contains 3500 calories.

A standard 8-ounce (225 gram) block of raw halloumi cheese contains 722 calories.

A one-ounce (28 gram) serving of President Halloumi contains 90 calories. A one-ounce (28 gram) serving of Dodoni Halloumi has 100 calories. A one-ounce (28 gram) serving of Aphrodite Halloumi contains 90 calories.

Halloumi cheese provides several health benefits, mainly from a high concentration of calcium and protein. The cheese's nutritional composition supports bone, dental, and muscle health. The key halloumi benefits are detailed below.

• Halloumi cheese is an excellent source of calcium, a mineral essential for bone health. A 100-gram serving of halloumi contains 850 milligrams of calcium. This high concentration helps maintain skeletal density and prevent osteoporosis. A meta-analysis by Weaver, C. M., et al., 2016, "Dairy consumption and bone health: a systematic review and meta-analysis," concluded that dairy consumption is associated with improved bone mineral density, which is a key indicator of bone strength.
• Halloumi cheese provides high-quality protein for muscle maintenance. The cheese contains 22 grams of protein per 100-gram serving, supplying the essential amino acids needed for tissue repair and muscle synthesis. A review by Wolfe, R. R., 2017, "The role of dietary protein in optimizing muscle mass, function and health," established the critical role of complete proteins in building and preserving lean body mass throughout life.
• Halloumi cheese supports dental health through its high calcium content. Calcium is a fundamental component of tooth enamel, and adequate intake helps protect against tooth decay. A study by Aimutis, W. R., 2012, "Bioactive properties of milk proteins with particular focus on anticariogenesis," found that cheese consumption can reduce the risk of dental caries by stimulating saliva flow and providing minerals that remineralize tooth enamel.

Halloumi cheese is a nutrient-dense food, but the exceptionally high sodium content and the presence of saturated fat can be a concern for some individuals. These potential concerns are outlined in the points that follow.

• Halloumi cheese is extremely high in sodium, which can impact blood pressure. A 100-gram portion of halloumi has 2900 milligrams of sodium, which exceeds the recommended daily limit for adults. High sodium intake is a major risk factor for hypertension. A report by the World Health Organization, 2012, "Guideline: Sodium intake for adults and children," recommends a significant reduction in sodium intake to control blood pressure. An alternative with lower sodium is fresh mozzarella. A daily suggested amount for adults is a small one-ounce (28g) portion to manage sodium intake.
• The saturated fat content in halloumi cheese is a consideration for cardiovascular health. Halloumi contains over 16 grams of saturated fat per 100 grams. A scientific advisory from the American Heart Association by Sacks, F. M., et al., 2017, "Dietary Fats and Cardiovascular Disease," recommended lowering saturated fat intake to reduce the risk of cardiovascular disease. An alternative with lower fat is paneer cheese.

Yes, halloumi cheese is a good food choice when consumed in moderation because of its high content of bone-building calcium and muscle-supporting protein. The cheese supports bone health as a powerhouse of calcium, providing 850 milligrams per 100 grams, which is critical for developing and maintaining a strong skeletal structure. A study by Heaney, R. P., 2009, "Dairy and bone health," established the significant positive relationship between dairy intake and bone health. Halloumi's complete protein content supports muscle repair and growth, making the cheese a beneficial food for active individuals and for preventing age-related muscle loss. A study by Burd, N. A., et al., 2019, "Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling," highlighted the effectiveness of whole food protein sources like cheese in post-exercise recovery. The high level of calcium also promotes dental health by protecting and remineralizing tooth enamel, reducing the risk of cavities.

Yes, halloumi is a fattening food because of its high calorie and fat content. A 100-gram serving of halloumi contains 321 calories and 26 grams of fat. The energy density of halloumi means that consuming large portions can contribute to a calorie surplus and subsequent weight gain. A study by Mozaffarian, D., et al., 2011, "Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men," identified cheese as one of the foods associated with weight gain over time when consumption increases. However, the high protein content of halloumi can also promote satiety, which may help with appetite control. A review by Paddon-Jones, D., et al., 2008, "Protein, weight management, and satiety," found that protein is more satiating than carbohydrates or fats, which can help in managing overall calorie intake. Research by Chen, M., et al., 2017, "Dairy consumption and risk of cardiovascular disease in 3 large prospective cohorts," also suggests that the health effects of dairy fat are complex and not necessarily linked to negative outcomes.

The calorie content of halloumi cheese shows minimal variation among different types. The main differences between varieties stem from the milk blend and aging process rather than significant changes in nutritional makeup. Halloumi made solely from cow's milk has the lowest calorie count at 315 calories per 100 grams. Aged halloumi contains the highest calorie count at 330 calories per 100 grams. The extended brining process for aged halloumi reduces moisture, which concentrates fat and protein and makes the cheese slightly more calorie-dense. Both traditional and mint-infused halloumi contain 321 calories per 100 grams.

The origin of halloumi cheese is the island of Cyprus during the Medieval Byzantine period. The cheese was traditionally made by rural communities from a blend of local sheep's and goat's milk. The name "halloumi" is believed to derive from the Greek word "almi," meaning salty or brine. The cheese's unique production method involves heating the curd after draining the whey, which gives halloumi a high melting point and a distinctive squeaky, layered texture. The history of halloumi in dishes is rooted in preservation. Blocks of the cheese were stored in salted whey brine, a method that allowed the cheese to be kept for long periods. A classic preparation involves folding the cheese with mint leaves, which were thought to help preserve freshness. The modern popularity of halloumi is tied to the cheese's ability to be grilled or fried until golden brown without losing shape, making halloumi a popular meat substitute.