1 serving (50 grams) contains 160 calories, 11.0 grams of protein, 13.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
764.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.9 g | 79% | |
| Saturated Fat | 38.1 g | 190% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 2857.1 mg | 124% | |
| Total Carbohydrates | 2.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1666.7 mg | 128% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 119.0 mg | 2% | |
* 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 Halumi
Halloumi is a semi-hard, unripened cheese originating from Cyprus, traditionally made from a blend of goat's and sheep's milk, though cow's milk is also used in modern production. It is widely used in Mediterranean and Middle Eastern cuisines due to its high melting point, making it perfect for grilling or frying. Nutritionally, halloumi is calorie-dense at 321 calories per 100g, owing to its high fat content (26g). It offers a substantial amount of protein (22g per 100g) and is an excellent source of calcium (700mg per 100g), essential for bone health. Halloumi contains minimal carbohydrates and no fiber, vitamin C, or vitamin D.
Health Benefits
- Provides a rich source of protein (22g/100g), which supports muscle repair and growth.
- High calcium content (700mg/100g) helps maintain healthy bones and teeth.
- Contains a significant amount of fat (26g/100g), which can serve as a source of energy, especially in low-carb diets.
Dietary Considerations
Selection and Storage
Store halloumi in its brine in the refrigerator to maintain freshness. Once removed from the brine, wrap it tightly in plastic or place it in an airtight container and refrigerate for up to a week.
Common Questions About Halumi Nutrition
Is halloumi high in protein?
Yes, halloumi is a good source of protein, containing approximately 22 grams of protein per 100 grams. This makes it a suitable choice for individuals looking to increase their protein intake, particularly in vegetarian diets.
Can I eat halloumi on a keto diet?
Yes, halloumi is keto-friendly as it is low in carbohydrates, with only 1 gram of carbs per 100 grams. Its high fat content (26 grams per 100 grams) also aligns well with the macronutrient goals of a ketogenic diet.
What are the health benefits and concerns of eating halloumi?
Halloumi provides high-quality protein and is rich in calcium, which supports bone health. However, it is high in sodium, with 1200 mg per 100 grams, and saturated fat, which may be a concern for individuals watching their salt or fat intake. Moderation is key.
How much halloumi should I serve in one portion?
A recommended serving size of halloumi is approximately 50–75 grams, providing 160–240 calories and 11–16.5 grams of protein. This portion size helps balance halloumi's nutritional benefits with its high fat and sodium content.
How does halloumi compare to other cheeses like feta or mozzarella?
Halloumi is firmer and has a higher fat content than mozzarella. Unlike feta, it has less tangy flavor and lower moisture content, making it ideal for grilling or frying as it doesn't melt completely. Feta contains more sodium on average, whereas mozzarella is typically lower in fat and calories.
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.
