Kamil Perry
Halloumi is a semi-hard cheese that originated in Cyprus and is traditionally made from a mixture of goat's and sheep's milk. It has become increasingly popular in recent years, with the UK being the world's biggest buyer of the cheese. Its versatility means it can be used in a variety of dishes, from salads to burgers, and it is often used as a meat substitute. While halloumi has a range of health benefits, including being a good source of protein, calcium, and phosphorus, it also has a high fat and salt content. So, is halloumi bad for you?
| Characteristics | Values |
|---|---|
| Nutritional qualities | Not high |
| Taste | Crispy yet soft, squeaky yet tender |
| Texture | Semi-hard, unripened |
| Protein | High |
| Fat | High |
| Salt | High |
| Calories | High |
| Lactose | Low |
| Vitamins | B, A, B12, and essential vitamins like zinc |
| Minerals | Selenium, phosphorus, calcium, iron, iodine |
| Health benefits | Promotes muscle growth, boosts the immune system, fights infections, improves thyroid functioning, regulates muscle contraction, ensures normal blood clotting, improves joint health |
| Healthy way to cook | Grilling with some oil, dry-frying, baking |
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What You'll Learn
Halloumi is high in fat, salt and calories
Halloumi is a semi-hard cheese that originated in Cyprus. It is traditionally made from a mixture of goat's and sheep's milk, though the variety sold in British supermarkets often contains cow's milk. It is a very popular cheese, with the UK being the world's biggest buyer. Its versatility means it can be used in curries, burgers, stir-fries, salads, and grain bowls. It is also a good option for vegetarians and those who are lactose intolerant.
However, halloumi is high in fat, salt, and calories. A 28g portion of halloumi contains 9 grams of fat and 15% of the daily recommended intake of sodium. A 30g slice contains around 6g of saturated fat, which may contribute to high cholesterol if consumed in excess. The NHS recommends that men should not consume more than 30g of saturated fat a day, while women should not have more than 20g. Halloumi is also one of the saltier cheeses, with around 0.8g of sodium per slice, which can be problematic for blood pressure if eaten frequently.
Halloumi is often fried, which can significantly increase its calorie content. A single 250g block of halloumi contains 830 calories, and when fried with some chips, it becomes a 1200+ calorie meal. Therefore, it is recommended to consume halloumi in moderation as part of a balanced diet. Grilling or baking halloumi is a healthier alternative to frying, and it can be served with vegetables and whole grains to make a more nutritious meal.
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It's also a good source of protein, calcium, vitamins and minerals
Halloumi is a semi-hard cheese that originated in Cyprus and is traditionally made from a mixture of goat's and sheep's milk, though cow's milk is sometimes added to the mix. It is a popular cheese due to its versatility and unique texture and taste.
Halloumi is a good source of protein, with one ounce or 28 grams of the cheese containing approximately 6 grams of protein. Protein is essential for muscle growth and repair and helps you feel full for longer, reducing the hunger hormone, ghrelin.
Halloumi is also a good source of calcium, with a 30-gram slice providing around a quarter of the recommended daily calcium intake. Calcium is important for bone and teeth health, as well as regulating muscle contraction and ensuring normal blood clotting.
In addition to protein and calcium, halloumi contains various vitamins and minerals. It is a source of vitamin B12, zinc, and phosphorus, which is important for strong bones and teeth. Halloumi also contains selenium, a mineral with anti-inflammatory properties that can help boost the immune system and reduce inflammation throughout the body.
While halloumi has several nutritional benefits, it is also high in fat and sodium, so it should be consumed in moderation as part of a balanced diet.
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The cheese is versatile and can be grilled, fried or baked
Halloumi is a semi-hard cheese that originated in Cyprus. It is traditionally made from a mixture of goat's and sheep's milk, though the halloumi sold in British supermarkets often contains cow's milk as well. It is made by pressing the curds, then cooking and storing them in a brine solution, which gives halloumi its characteristic salty flavour.
Halloumi is a very versatile cheese and can be grilled, fried, or baked. To grill halloumi, preheat your grill to medium-high heat. Slice the cheese into 1/2-inch-thick slices and brush a little oil on each side. Place the cheese on the grill and cook for 2-3 minutes on each side until grill marks appear and the cheese turns golden brown. It can also be grilled on skewers, either on its own or with vegetables.
To fry halloumi, cut the cheese into 1/2-inch slices and dry-fry in a non-stick pan over medium heat for 1-2 minutes on each side, until brown and crispy. You can also fry halloumi in oil, but this adds unnecessary fats.
To bake halloumi, cut into 1/2-inch slices and place in an ovenproof dish or on a baking sheet. Drizzle with olive oil and bake at 390 degrees Fahrenheit for 10-15 minutes, until the cheese begins to brown at the edges.
Halloumi is a popular cheese, especially for those who are vegetarian or trying to cut back on meat, as it is a good source of protein. However, it is also high in fat and salt, so it is best enjoyed in moderation as part of a balanced diet.
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It's not vegan or vegetarian-friendly
Halloumi is a semi-hard, unripened, and brined cheese that is traditionally made from a mixture of goat's and sheep's milk, though the variety sold in British supermarkets often contains cow's milk as well. This means that halloumi is not vegan, as it contains animal products. While it is a good source of protein, calcium, phosphorus, and other nutrients, it is also high in saturated fat and salt, which can be problematic for those watching their weight or their blood pressure.
Halloumi is often considered a vegetarian-friendly food, as it is a good source of protein and can be used as a meat substitute in salads, burgers, and stir-fries. It is also a popular choice for vegetarians because of its versatility—it can be grilled, fried, or boiled without melting, making it a unique option for meatless meals. However, some sources note that halloumi is not vegetarian-friendly because it is made with animal-derived rennet, which comes from the stomachs of ruminant animals such as cows, sheep, and goats.
The process of making halloumi involves dipping the cheese in a brine solution, which gives it its characteristic salty flavour. This high salt content can be problematic for those watching their sodium intake, as just one slice of halloumi can contain up to 13% of the daily recommended value. Halloumi is also traditionally fried, which can significantly increase its calorie content. For this reason, it is recommended to grill or bake halloumi instead of frying it, and to consume it in moderation as part of a balanced diet.
While halloumi has a high fat content, it is important to note that not all fats are equally unhealthy. A 2022 study found that saturated fats may not cause the health problems they were once suspected of, and that trans fat is the type of fat that undoubtedly causes health issues. Halloumi does not contain any trans fat. However, the high saturated fat content in halloumi can still contribute to high cholesterol, which increases the risk of heart disease if consumed in excess.
Overall, while halloumi has some health benefits and is a good source of protein and calcium, it is not vegan-friendly and may not be suitable for all vegetarians due to its use of animal-derived rennet. It is also important to consume halloumi in moderation because of its high fat, salt, and calorie content.
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Halloumi is best enjoyed in moderation as part of a balanced diet
Halloumi is a semi-hard cheese that originated in Cyprus. It is traditionally made from a mixture of goat's and sheep's milk, though the variety sold in British supermarkets often contains cow's milk. It is a favourite for many, with its crispy yet soft, squeaky yet tender texture, and its versatility in being used in curries, burgers, stir-fries, salads, and BBQs.
Halloumi is packed with protein, calcium, zinc, and phosphorus. It is also a good source of iodine, needed for thyroid function, and B vitamins. It is a great option for those who are lactose intolerant, as it is very low in lactose.
However, it is important to note that halloumi has a high fat and salt content. A 28g portion contains 9 grams of fat and 15% of your daily value of sodium. A 30g slice contains around 6g of saturated fat, which may contribute to high cholesterol if consumed in excess. As such, halloumi is best enjoyed in moderation as part of a balanced diet.
When cooking halloumi, it is recommended to grill or bake it, as frying can significantly increase the calorie content. Grilling with a little oil can help prevent the cheese from sticking. Halloumi can be added to salads, burgers, skewers, or served in a pita or over couscous for a balanced meal.
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Frequently asked questions
Halloumi cheese is high in fat, sodium, and calories, which can be bad for your health if consumed in excess. However, it also contains essential vitamins and minerals, such as calcium, phosphorus, zinc, and vitamin A, which can provide health benefits when consumed in moderation as part of a balanced diet.
Halloumi cheese is a good source of calcium, which is important for bone and teeth health. It is also rich in protein, which helps with muscle growth and repair, increases satiety, and boosts metabolism. Additionally, halloumi contains high levels of selenium, which has anti-inflammatory properties and boosts the immune system.
Excessive consumption of halloumi cheese can lead to increased sodium and cholesterol levels due to its high salt and saturated fat content. This, in turn, can negatively impact blood pressure and heart health. Frying halloumi can also significantly increase its calorie content.
It is recommended to consume halloumi cheese in moderation as part of a balanced diet. The exact amount that is safe to consume may vary depending on individual dietary needs and overall health status. However, it is important to manage your overall sodium and saturated fat intake when including halloumi in your diet.
Instead of frying halloumi cheese, which can increase its calorie content, it is recommended to grill or bake it. You can brush the cheese with a small amount of oil and grill it for 2-3 minutes on each side until golden brown. Baking halloumi in the oven for 10-15 minutes at 390 degrees Fahrenheit is also a healthier alternative to frying.
