Frederic Melton
Halloumi is a semi-hard cheese made from goat, sheep, or cow's milk. It is known for its tangy, salty taste and chewy texture. Halloumi has a high melting point, making it suitable for baking, grilling, or frying without losing its shape. It is a good source of protein and calcium, and its fat and calorie content depend on how it is prepared. While it is not a low-carb food, halloumi contains a small amount of carbohydrates from lactose, the naturally occurring sugar in milk.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1.75g per 50g serving |
| Calories | 192 calories per 50g serving |
| Fat | 15.2g per 50g serving (10.4g of which is saturated fat) |
| Protein | 12.3g per 50g serving |
| Sodium | 265mg per 50g serving |
| Calcium | 390mg per 28g serving |
| Suitable for | Gluten-free or low-carb diets |
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What You'll Learn
Halloumi's nutritional value
Halloumi is a semi-hard or semi-firm cheese typically made from goat, sheep, or cow's milk. It has a tangy, salty taste and a chewy texture. Its nutritional value varies across brands, depending on the salt content and type of milk used.
A 28-gram serving of halloumi contains around 7 grams of fat, 4 of which are saturated. According to the American Heart Association, saturated fat should comprise about 5 to 6% of daily calories. On a 2,000-calorie diet, the 4 grams of saturated fat in a serving of halloumi represent about 31% of the daily target.
Halloumi is a good source of protein, providing 6 to 7 grams per 28-gram serving. Protein is essential for muscle growth, immune function, and tissue repair. It also aids in hormone production and enzyme creation.
The cheese is also rich in calcium, with 390 milligrams per serving. Calcium plays a vital role in muscle function, nerve transmission, bone health, and hormone secretion. Halloumi contains sodium, with amounts varying by brand, and individuals on a low-sodium diet may need to limit their intake.
Halloumi has a relatively high-calorie count, with approximately 192 calories per 50 grams. The fat in halloumi contributes significantly to its calorie content, with about 70% of its calories derived from fat. Frying halloumi in oil or cooking it with additional fat will increase its calorie and fat content.
Halloumi also contains a small amount of carbohydrates from lactose, the naturally occurring sugar in milk. The carbohydrate content may be higher if reduced-fat milk is used in production. Overall, halloumi can be a suitable option for gluten-free or low-carb diets.
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Carbohydrates in halloumi
Halloumi is a semi-hard or semi-firm cheese made from goat, sheep, or cow's milk. It has a tangy, salty taste and a chewy texture. It is known for its high melting point, which makes it suitable for baking, grilling, or frying.
Halloumi contains a small amount of carbohydrates from lactose, the naturally occurring sugar in milk. The exact amount of carbohydrates in halloumi can vary depending on the brand and the type of milk used. For example, a 50-gram serving of Olympus Halloumi contains approximately 1.75 grams of carbohydrates.
According to the USDA, a 1-ounce (28-gram) serving of halloumi contains 7 grams of fat, 4 of which are saturated. It also provides 6 grams of protein and 390 milligrams of calcium. Halloumi is a good source of calcium and protein, which are important for bone health and muscle growth, respectively.
While halloumi is a nutritious cheese, it is also high in sodium, which may not be suitable for individuals on a low-sodium diet. Additionally, frying halloumi in oil can increase its fat and calorie content. However, halloumi can be a good option for individuals on gluten-free or low-carb diets. It can be used as a complement to or replacement for meat in meals.
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Health benefits of halloumi
Halloumi cheese, originating from Cyprus, is a semi-hard, un-ripened, brined cheese typically made from the milk of goats, sheep, or cows. It is known for its tangy taste, firm texture, and unique savoury flavour. It has a high melting point, which makes it an excellent choice for grilling or frying.
Halloumi is a great source of protein and calcium. Just 28 grams of halloumi provides as much as a quarter of your daily calcium requirements. Calcium is important for bone health, muscle and nerve function, and strong, healthy bones and teeth. Studies show that getting more calcium can increase bone density and reduce the risk of bone fractures, especially when combined with vitamin D.
Halloumi is also rich in several other essential vitamins and minerals, including phosphorus, zinc, iodine, vitamin A, and B vitamins. Phosphorus is important for bone health, zinc is important for cognitive, immune, and fertility functions, iodine is important for thyroid and cognitive function, and vitamin A is important for immunity, vision, and skin health. B vitamins, such as folic acid, B12, and B2, are important for psychological function and combatting fatigue.
In addition, halloumi may offer protection against type 2 diabetes. A study suggests that regularly consuming full-fat dairy during adolescence may reduce the risk of diabetes and insulin resistance in later life. The high levels of protein and fat in halloumi may contribute to this protective effect by slowing digestion and helping to stabilise blood sugar levels.
However, it is important to note that halloumi is high in salt and saturated fat. A 70-gram serving of halloumi contains about 2.1 grams of salt, which is a third of the recommended daily allowance. Therefore, it should be consumed in moderation, especially for individuals with high blood pressure who need to monitor their salt intake.
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Halloumi's protein content
Halloumi is a semi-hard or semi-firm cheese made from the milk of goats, sheep, or cows. It is known for its tangy taste and firm, chewy texture. It has been enjoyed for hundreds of years in Cyprus and has recently surged in popularity.
Halloumi is a good source of protein. A 1-ounce (28-gram) serving of halloumi contains about 7 grams of protein, which is as much protein as an egg. This amount of protein is about 40% of the daily value. Halloumi's high protein content helps promote muscle growth, create enzymes and hormones, and fortify the immune system.
The protein content of halloumi can vary slightly depending on the specific type of milk used and the manufacturing process. For example, a 250-gram block of halloumi contains about 17.5 grams of protein.
While halloumi is a good source of protein, it also contains a significant amount of sodium and saturated fat. It may not be suitable for those who need a low-sodium diet or are watching their saturated fat intake. However, halloumi can be a part of a healthy diet when consumed in moderation, and it is important to eat foods that we enjoy.
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Halloumi's fat content
Halloumi is a semi-hard or semi-firm cheese made from the milk of goats, sheep, or cows. It has a tangy, salty, and briny taste and a firm, chewy texture. It is known for its high melting point, which makes it suitable for baking, grilling, or frying without losing its shape.
Halloumi has a relatively high fat content, with 70% of its calories coming from fat. For example, a 30-gram serving of Tesco Halloumi contains 6.7 grams of fat. The fat content of halloumi can be further increased if it is fried or cooked in oil.
Halloumi is also a good source of protein and calcium. A 28-gram serving contains 7 grams of protein and provides essential calcium for muscle function, nerve transmission, bone health, and hormone secretion.
While halloumi has nutritional benefits, its high sodium content may be a concern for those on a low-sodium diet or looking to prevent high blood pressure. Reduced-fat versions of halloumi are available in some stores.
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Frequently asked questions
Halloumi cheese has a small amount of carbohydrates from lactose, the naturally occurring sugar in milk. A 28-gram serving of halloumi contains around 1.75 grams of carbohydrates.
Halloumi is a semi-hard or semi-firm cheese made from goat, sheep, or cow's milk.
Halloumi is a good source of protein, with around 6-7 grams of protein per 28-gram serving.
Halloumi is a rich source of calcium and protein. It can be included in gluten-free, low-carb, or keto diets. However, it has a high sodium content, so it may not be suitable for those on a low-sodium diet.
Halloumi has a high melting point, so it can be baked, grilled, or fried without losing its shape. It is often served cooked to enhance its salty taste and add a crispy texture.
