Randy Chandler
Halloumi is a cheese that is rich in protein and calcium. It is made from fresh pasteurized cow's milk and has a maximum fat content of 25%. While it is a good source of calcium and protein, halloumi also has high salt and
| Characteristics | Values |
|---|---|
| Calories | 255 |
| Fat in dry matter | Max. 25% |
| Moisture content | Max. 65% |
| Nutritional benefits | Good source of calcium, protein, vitamins, and minerals |
| Nutritional downsides | High in salt and fat |
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What You'll Learn
Nutritional value
Halloumi is a cheese that is rich in protein and fat, which helps keep us full and satisfied for longer. It is also a good source of calcium, which is essential for muscle and nerve function as well as strong, healthy bones and teeth. Just 30 grams of halloumi provides up to a quarter of our daily calcium requirements.
Halloumi is also a versatile meat replacement for those looking for a protein-rich alternative. Its texture and cooking properties make it easy to use in dishes such as burgers and kebabs. However, it is important to note that not all halloumi cheese is vegetarian-friendly as some are produced using animal-derived rennet. For those with lactose sensitivity, sheep or goat's halloumi may be easier to digest.
In terms of fat content, halloumi has a higher total fat contribution than some popular cheeses like Brie. For those watching their fat intake, there are "light halloumi" products available that have reduced total fat content. However, it is important to note that the saturated fat and salt levels in these products may still be high, so portion sizes should be watched and labels should be checked carefully.
Low-fat halloumi cheese, for example, has a fat content of up to 25% and a moisture content of up to 65%. Pissourkotiko Low-Fat Halloumi Cheese has 255 calories.
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Health benefits
Halloumi is a semi-hard, unripened cheese that's traditionally made from sheep's milk in Cyprus. It's also sometimes made from goat's or cow's milk. It's a popular ingredient in many dishes, from burgers to salads, thanks to its firm texture and savoury, salty taste.
While it's not a low-calorie food, halloumi does offer several health benefits when consumed in moderation:
Protein-rich: Halloumi is well-known for its high protein content, with 6-7 grams of protein per serving. This makes it a popular meat substitute, especially for vegetarians and those who don't eat meat. Protein is essential for muscle growth, immune function, and tissue repair.
Calcium-rich: Halloumi is an excellent source of calcium, with 390 milligrams per serving, contributing to 40% of your recommended daily value. Calcium is crucial for bone health, muscle function, nerve transmission, and hormone secretion.
Potential diabetes prevention: Studies suggest that consuming full-fat dairy products during adolescence may reduce the risk of developing type 2 diabetes in adulthood. Halloumi, being a high-fat dairy product, may offer similar benefits.
Versatility: Halloumi's firm texture allows it to be cooked at high temperatures without losing its structure. It can be grilled, fried, or baked, making it a versatile ingredient that can be incorporated into a wide range of dishes.
Lactose intolerance: While those with a dairy allergy should avoid halloumi, people with lactose intolerance may be able to include it in their diet. Halloumi made from sheep or goat's milk tends to have lower lactose levels and may be easier to digest.
Despite these benefits, it's important to remember that halloumi is high in sodium and saturated fat. Therefore, it should be consumed in moderation, especially by those who need to monitor their salt or fat intake.
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Drawbacks
While halloumi cheese is a great source of protein and calcium, there are a few drawbacks to its consumption, particularly the low-fat variety.
Firstly, despite being a good source of essential vitamins and minerals, halloumi is relatively high in salt. For those who have been advised to monitor their salt intake, halloumi may not be the best option. Excessive salt consumption can lead to increased blood pressure and water retention, which can have negative health consequences over time.
Secondly, while the low-fat variety does reduce the overall fat content, the saturated fat levels in low-fat halloumi may still be high. Saturated fat is known to increase "bad" LDL cholesterol levels, which can, in turn, increase the risk of heart disease and other cardiovascular issues. Therefore, those watching their cholesterol levels may need to be mindful of their saturated fat intake from low-fat halloumi.
Thirdly, as a dairy product, halloumi is not suitable for everyone. Those with lactose intolerance or dairy allergies may experience digestive issues or other adverse reactions when consuming halloumi. While there are suggestions that sheep or goat's halloumi may be easier to digest for the lactose-sensitive, it is still a dairy product and may not be suitable for everyone.
Lastly, the process of reducing fat content can sometimes affect the taste and texture of the cheese. Low-fat halloumi may have a different mouthfeel or flavor profile compared to regular halloumi, which could be a drawback for those who enjoy the unique characteristics of traditional halloumi cheese.
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Recommended portion size
Halloumi is a versatile cheese that can be used in a variety of dishes, from salads to burgers and kebabs. It is rich in protein and a good source of calcium, which is essential for healthy bones and teeth. Halloumi also contains other important vitamins and minerals.
However, halloumi is also high in fat and salt. While the fat content helps to keep you full and satisfied for longer, it is important to be mindful of the overall calorie intake, especially if you are watching your weight. The recommended portion size for halloumi cheese is around 30-80 grams, which provides a significant contribution to your daily calcium requirements.
It's important to note that the nutritional value of halloumi may vary slightly depending on the brand and the specific type of halloumi cheese. Some "light halloumi" products have reduced total fat content, but they may still contain high levels of saturated fat and salt. Therefore, it is always a good idea to check the nutrition label carefully and watch your portion sizes.
For those who are lactose intolerant, sheep or goat's halloumi may be easier to digest. Additionally, some halloumi cheese is produced using animal-derived rennet, so it may not be suitable for vegetarians. It is important to read the labels carefully to make an informed choice.
In summary, halloumi can be a healthy and tasty addition to your meals, but moderation is key. Enjoy this flavorful cheese in smaller portions and as part of a balanced diet to reap its nutritional benefits while maintaining a healthy calorie intake.
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Light halloumi options
Halloumi is a semi-hard, unripened, brined cheese that can be made from cow, sheep, or goat's milk. It is a great source of calcium and protein, with just 30g of halloumi providing up to a quarter of your daily calcium requirements. However, it is also high in salt and fat, which may be a concern for those watching their salt and fat intake.
Some supermarkets offer 'light halloumi' options, which have a reduced total fat content. However, it is important to note that the saturated fat and salt levels in these light options may still be high. Therefore, it is advisable to watch your portion sizes and carefully check the nutrition labels before purchasing.
- Veggie Halloumi Wraps: You can make a simple and budget-friendly meal by pairing halloumi with crunchy slaw and hummus in a wrap.
- Halloumi Salad: Halloumi pairs well with peppery greens, cherry tomatoes, cucumbers, and a tangy lemon olive oil dressing for a refreshing and indulgent salad. This dish is light yet satisfying, as it combines protein from the halloumi with healthy fats from olive oil.
- Halloumi Fritters: Try carrot and halloumi fritters with a coriander dip, or courgette and halloumi fritters with a caper and lemon dressing.
- Grilled or Pan-fried Halloumi: Grilling or pan-frying halloumi enhances its texture and brings out its salty, savory flavor. You can enjoy it as a topping on salads or in a sandwich.
Remember, even with light halloumi options, moderation is key. As long as you consume it in moderation and are mindful of your overall diet and health goals, halloumi can be a tasty and nutritious addition to your meals.
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Frequently asked questions
A serving of Pissourkotiko low-fat halloumi cheese (80g) contains 255 calories.
The fat content in low-fat halloumi cheese is a maximum of 25% of dry matter.
The moisture content of low-fat halloumi cheese is a maximum of 65%.
Halloumi is a good source of protein and calcium, which are essential for muscle, skin, and bone health. However, it is also high in salt and fat, so it should be consumed in moderation, especially if you are watching your salt intake.
Halloumi is a versatile cheese that can be used in a variety of dishes, such as burgers, kebabs, fritters, stews, and salads. Its high protein content makes it a popular meat replacement option.
