1 serving (50 grams) contains 166 calories, 10.2 grams of protein, 13.1 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
785.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 40.2 g | 201% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 104.1 mg | 34% | |
| Sodium | 2006.3 mg | 87% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 48.3 g | 96% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 3312.2 mg | 254% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 142.0 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 Hallumi
Halloumi is a semi-hard, unripened cheese originating from Cyprus, traditionally made from a mix of goat and sheep milk, though cow's milk is now often used. This cheese is known for its high melting point, making it ideal for grilling or frying. Halloumi has a dense texture and salty flavor, reflecting its preservation in brine. Nutritionally, it is rich in protein (20.4g per 100g), calcium (1400mg per 100g), and fat (26.2g per 100g), while being low in carbohydrates (1.2g per 100g). It is a calorie-dense food, providing 332 calories per 100g, making it suitable for energy-dense diets. However, it contains minimal iron and no fiber, vitamin C, or vitamin D. Halloumi is versatile in Mediterranean and Middle Eastern cuisine, often featured in salads, sandwiches, and as a main dish component.
Health Benefits
- High protein content (20.4g per 100g) supports muscle repair and maintenance.
- Rich in calcium (1400mg per 100g), essential for bone health and teeth strength.
- Provides energy via healthy fats (26.2g per 100g), which contribute to satiety and long-term energy reserves.
Dietary Considerations
Selection and Storage
Store halloumi in its brine solution in the refrigerator to maintain freshness. If opened and brine is unavailable, wrap tightly in plastic or seal in an airtight container for up to a week.
Common Questions About Hallumi Nutrition
Is halloumi high in protein?
Yes, halloumi is high in protein, containing approximately 20.4 grams per 100 grams. This makes it an excellent option for those looking to add protein to their diet, particularly vegetarians who need non-meat sources.
Can I eat halloumi on a keto diet?
Yes, halloumi is compatible with a keto diet as it is low in carbohydrates, containing only 1.2 grams per 100 grams. Its high fat content (26.2 grams) aligns well with the macronutrient profile required for keto.
What are the health benefits or concerns of eating halloumi?
Halloumi provides a good source of protein and calcium, which supports muscle health and bone strength. However, it is high in sodium (848 mg per 100 grams), so excessive consumption may contribute to high blood pressure. Moderation is key.
How much halloumi should I eat per serving?
A standard portion size is typically about 50–75 grams, which provides approximately 165–250 calories and 10–15 grams of protein. This size ensures you get its nutritional benefits without over-consuming calories or sodium.
How does halloumi compare to other cheeses for grilling?
Halloumi stands out for its ability to retain its shape and texture when grilled or fried, unlike softer cheeses that melt. Its firm, squeaky texture and salty flavor make it ideal for grilling, compared to alternatives like paneer or mozzarella.
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.
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.
