1 serving (50 grams) contains 166 calories, 10.0 grams of protein, 13.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65 g | 83% | |
| Saturated Fat | 40 g | 200% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 125 mg | 41% | |
| Sodium | 1750 mg | 76% | |
| Total Carbohydrates | 2.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.5 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1500 mg | 115% | |
| Iron | 1 mg | 5% | |
| Potassium | 150 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Halloumi
Halloumi is a semi-hard, unripened cheese traditionally made from a mixture of goat's and sheep's milk, although cow's milk is often used in modern production. It originates from Cyprus and is widely used in Mediterranean cuisine. Halloumi has a mild, salty flavor and a unique texture that allows it to be grilled or fried without melting. It is rich in protein, calcium, and fat, making it a calorie-dense dairy product. A typical 100-gram serving provides approximately 332 calories, 20 grams of protein, and 26 grams of fat, along with 600 milligrams of calcium. Its nutritional profile makes it a staple in vegetarian diets, though its high sodium and fat content should be considered by those with specific dietary restrictions.
Health Benefits
- High protein content (~20g per 100g) supports muscle growth and repair.
- Rich in calcium (600mg per 100g), essential for strong bones and teeth.
- Provides small amounts of iron (0.4mg per 100g), which contributes to healthy red blood cell production.
Dietary Considerations
Selection and Storage
Store in the refrigerator at or below 40°F (4°C), ideally in an airtight container or its brine to retain moisture and flavor. Use within a week after opening.
Common Questions About Halloumi Nutrition
Is halloumi high in protein?
Yes, halloumi is a good source of protein, offering 20 grams per 100 grams. This makes it a suitable option for those looking to increase their protein intake, such as athletes or individuals on high-protein diets.
Can I eat halloumi on a keto diet?
Yes, halloumi is keto-friendly as it is extremely low in carbohydrates, containing only 1 gram per 100 grams. Its high fat content (26 grams per 100 grams) aligns well with the macronutrient ratios typically followed in a ketogenic diet.
Is halloumi healthy, or should I be concerned about any risks?
Halloumi can be a healthy addition to your diet due to its high protein content and the presence of calcium which supports bone health. However, it is high in sodium, with 700 mg per 100 grams, which could be concerning for individuals watching their salt intake or managing conditions like hypertension.
How much halloumi should I eat in one serving?
A typical serving size of halloumi is around 50-75 grams, which provides approximately 10-15 grams of protein and 165-250 calories. Moderation is key, especially due to its high fat and sodium content.
How does halloumi compare to mozzarella, and what's the best way to prepare it?
Halloumi is saltier and firmer than mozzarella, making it ideal for grilling or frying as it retains its shape. Mozzarella, on the other hand, is softer and milder and is commonly used fresh or melted in dishes. Halloumi can be best enjoyed browned in a frying pan or on a grill for added flavor and texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Calcium Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the role of calcium in health and connects its importance with calcium-rich foods like halloumi.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
