Bushra Griffith
Halloumi is a semi-hard cheese with a unique, salty flavour and a firm, chewy texture. It has a high melting point, which means it can be baked, grilled or fried without losing its shape. In this article, we will be taking a closer look at 100g of halloumi, exploring its nutritional content and health benefits, as well as its downsides, to help you decide whether it deserves a place on your plate.
| Characteristics | Values |
|---|---|
| Calories | 321-393 |
| Protein | 21.43-25g |
| Fat | 28.57g |
| Carbohydrates | 3.57g |
| Sodium | 2214mg |
| Cholesterol | 71-89mg |
| Calcium | 890mg |
| Salt | 1250mg |
| Texture | Semi-hard, chewy, elastic |
| Taste | Savory, salty, tangy, rich |
| Melting point | High |
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What You'll Learn
Nutritional value
Halloumi is a semi-hard cheese with a unique savoury flavour and a firm, chewy texture. It is traditionally made from sheep's milk in Cyprus, although some producers use goat's or cow's milk. It is commonly cooked rather than eaten cold because it has a higher melting point than most cheeses.
Halloumi is a good source of protein, offering about 21.43 grams per 100 grams. It contains all the essential amino acids required for various bodily functions, including muscle repair and growth, immune function, and enzyme production. This makes it an excellent choice for vegetarians and those looking to increase their protein intake without relying on meat products.
Halloumi is also a good source of calcium, providing about 890 milligrams per 100 grams. Calcium is an essential mineral for maintaining strong bones and teeth, supporting muscle function, and facilitating nerve transmission. Halloumi is especially beneficial for individuals who are lactose intolerant or have limited access to dairy products, as it offers a convenient and tasty way to meet their calcium needs.
In addition to its protein and calcium content, halloumi also contains other important nutrients. It is a good source of sodium, with 2214 milligrams per 100 grams, which contributes to its salty flavour. However, those with hypertension or looking to reduce their sodium intake should consume halloumi in moderation. Halloumi also contains cholesterol, with 71-89 milligrams per 100 grams, so individuals monitoring their cholesterol levels should be mindful of this.
Halloumi is considered a high-fat cheese, with 28.57 grams of fat per 100 grams. However, not all fats are equal, and the fat in halloumi can be part of a balanced diet when consumed in moderation and paired with vegetables and whole grains. It is also a good choice for those watching their carb intake, as it is low in carbohydrates, with only 3.57 grams of carbs per 100 grams.
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Health benefits
Halloumi cheese is a semi-hard, unripened cheese that is a staple in Mediterranean, Middle Eastern, and Arabic cuisines. It is traditionally made from a mixture of goat's and sheep's milk, though it can also be made from cow's milk. This versatile cheese can be grilled, fried, baked, or even eaten raw, making it a beloved ingredient worldwide. But is 100g of halloumi cheese healthy? Let's take a look at its health benefits.
Rich in Protein and Calcium
Halloumi cheese is an excellent source of protein, offering about 21.43 grams of protein per 100 grams. This makes it a great choice for vegetarians and those looking to increase their protein intake without relying on meat products. Protein is essential for muscle repair, growth, and overall health. Halloumi is also rich in calcium, which is critical for maintaining bone health, preventing osteoporosis, and ensuring strong teeth.
Weight Management
The high protein content of halloumi can aid in weight management. Protein helps increase feelings of fullness and reduce overall calorie intake, which is beneficial for weight loss or maintenance. Halloumi's ability to retain its shape and develop a crispy exterior while remaining soft inside makes it a satisfying and tasty addition to any weight-conscious diet.
Low in Carbohydrates
For those watching their carb intake, halloumi is an excellent choice. It contains only 3.57 grams of carbohydrates per 100 grams, with the same amount coming from sugars. This low-carb content makes halloumi suitable for low-carbohydrate and ketogenic diets.
Nutritional Benefits
Halloumi offers a range of nutritional benefits that make it a valuable addition to a healthy diet. It contains various essential nutrients, including calcium and protein, which support bone and muscle health. Its high melting point and ability to withstand high cooking temperatures make it ideal for grilling, a common cooking method in Middle Eastern cuisine.
In conclusion, while halloumi cheese is higher in calories, fat, and sodium, it can still be part of a balanced diet when consumed in moderation. Its nutritional benefits, high protein content, and versatility in cooking make it a popular and tasty addition to many meals.
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Calories and fat content
Halloumi is a semi-hard cheese with a distinctive, robust savoury flavour and a chewy, elastic texture. It is traditionally made from sheep's milk in Cyprus, although commercial varieties may use goat's or cow's milk. It is a versatile cheese that can be grilled, fried, baked, or barbecued, and is often cooked rather than eaten cold due to its high melting point.
In terms of calories and fat content, halloumi is a dense food, with a serving of 100g containing between 321 and 393 calories. It is considered a high-fat cheese, with 28.57g of fat per 100g. However, it is important to note that not all fats are equal, and the fat in halloumi can be part of a balanced diet when consumed in moderation and paired with vegetables and whole grains.
Halloumi is also a good source of protein, offering around 21.43-25g per 100g. This makes it an excellent choice for vegetarians or those looking to increase their protein intake without relying on meat products. It is also a good source of calcium, with 890mg per 100g, which is essential for maintaining strong bones and teeth.
Despite its nutritional benefits, halloumi should be consumed in moderation due to its high salt content, with 1250mg of salt per 100g. It also has a moderate cholesterol content, with 71-89mg per 100g, which should be considered by those monitoring their cholesterol levels. Additionally, the calorie and fat content of each serving can increase if the cheese is fried or cooked in oil.
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Protein content
Halloumi cheese is a protein-rich food, with 100g of the cheese providing about 21.43 grams of protein. This makes it an excellent option for those looking to increase their protein intake, especially vegetarians and those who do not consume meat products. The protein content in Halloumi is of high biological value, as it contains all the essential amino acids required for various bodily functions.
Protein is essential for muscle repair, growth, and overall health. It plays a crucial role in immune function, enzyme production, and hormone production. By including protein-rich foods like Halloumi in your diet, you can maintain your overall health and well-being. The high protein content in Halloumi also makes it a nutritious choice, especially when paired with a balanced diet that includes vegetables, whole grains, and lean proteins.
Halloumi is a semi-hard, unripened cheese that has gained popularity worldwide due to its unique preparation, flavour, and texture. It is traditionally made from sheep's milk in Cyprus, but some producers also use goat's or cow's milk. The cheese is known for its tangy, salty taste and firm, chewy texture. It is commonly cooked rather than eaten cold due to its high melting point, which allows it to be baked, grilled, or fried without losing its shape.
While Halloumi is a good source of protein, it is also high in fat and calories, with approximately 28.57 grams of fat and 321 calories per 100 grams. Therefore, it should be consumed in moderation as part of a balanced diet. For those watching their sodium intake, it is important to note that Halloumi is high in sodium, containing 2214 mg per 100 grams.
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How to cook it
Halloumi is a semi-hard cheese with a unique savoury flavour and a firm, chewy texture. It is renowned for its salty taste. It is traditionally made from sheep's milk in Cyprus, although some producers use goat's or cow's milk. It has a higher melting point than other cheeses, which means it can be baked, grilled, or fried without losing its shape.
- Pan-frying: Chop the halloumi into 5mm–1cm thick slices. Place a dry frying pan on medium heat and put the halloumi in for 2–3 minutes, or until golden brown. Flip and repeat on the other side. You can also add a little olive oil to the pan, which will enhance the texture and flavour.
- Deep-frying: You can also deep-fry halloumi in a breadcrumb coating. This is how dishes like halloumi fries are made.
- Baking: Preheat your oven to 200°C (180ºC fan). Place your halloumi slices in a single layer in an ovenproof dish. Drizzle with a little olive oil and bake for 10–15 minutes, turning halfway through. Alternatively, brush the halloumi with a marinade (like chilli sauce) before baking.
- Barbecuing/Grilling: Barbecuing or grilling halloumi is easy. Simply cook it on both sides for a few minutes each. You can brush the halloumi with a little olive oil before placing it on the barbecue or grill.
Halloumi is a good source of protein and calcium. It is also rich in sodium and has a moderate cholesterol content. It can be a nutritious part of a balanced diet, especially for vegetarians, but it is best consumed in moderation.
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Frequently asked questions
100g of halloumi cheese contains around 321 calories.
100g of halloumi cheese would be around 3-4 slices of the cheese, each 5mm-1cm thick.
Halloumi is a protein-rich food, offering about 21.43-25 grams of protein per 100 grams. It is also a good source of calcium, with 890 milligrams per 100 grams. Halloumi is a high-fat cheese, with 28.57 grams of fat per 100 grams, and has a moderate cholesterol content of 71-89 milligrams per 100 grams.
Halloumi is a versatile cheese that can be grilled, fried, baked, or barbecued. To grill or fry, cut the cheese into 5mm-1cm thick slices and cook for 2-3 minutes on each side until golden brown. To bake, brush with a marinade and bake for 10-15 minutes at 200°C.
Halloumi has a unique, tangy, salty, and savoury flavour. It is also known for its semi-hard, chewy, and elastic texture.
