How Many Calories in Halloumi? Nutrition Facts & Macros
100 grams of halloumi has 321 calories
Protein 25g · Carbs 2.5g · Fat 25g
Halloumi is a semi-hard, brined cheese from Cyprus — at 321 calories per 100g, it's high in protein (25g) and fat (25g) with minimal carbs (2.5g). Famous for its high melting point — you can grill or fry it without it melting. Rich in calcium (700mg, 70% DV). A favorite in Mediterranean cooking and increasingly popular worldwide.
1343 kJ · per 100g · Water: 44 g
Calorie Calculator: Halloumi
100 g Halloumi contains 321 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 slices grilled (80g) | 257 kcal | 20g | 2g | 20g |
| 1 block (250g) | 803 kcal | 62.5g | 6.3g | 62.5g |
| 100 grams | 321 kcal | 25g | 2.5g | 25g |
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Halloumi — Nutrition Facts
| Halloumi | per 100g |
|---|---|
| Calories | 321 kcal |
| Protein | 25 g |
| Fat | 25 g |
| Carbs | 2.5 g |
| Fiber | 0 g |
| Sugar | 2.5 g |
| Sodium | 1500 mg |
| Potassium | 100 mg |
| Magnesium | 26 mg |
| Phosphorus | 385 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.07 mg |
| Folate | 18 mcg |
| Water | 44 g |
Source: USDA FoodData Central (FDC ID: ) · Data verified April 2026
Variations
Grilled halloumi
Pan-grilled or barbecued — the most popular preparation. Slice 1cm thick, cook on high heat 2-3 minutes per side until golden brown with grill marks. No oil needed. Calories stay the same as raw (~321 kcal per 100g) since no fat is added. The surface caramelizes slightly, creating a crispy exterior with a soft, squeaky interior. Eat immediately — halloumi is at its best hot.
Pan-fried halloumi
Fried in olive oil or butter adds about 45-90 kcal per serving depending on the amount of oil used. Creates an even crispier exterior than grilling. Some recipes coat the halloumi in flour or breadcrumbs before frying — this adds carbs (about 5-10g per serving) and additional calories. For a lighter option: use cooking spray instead of oil, or dry-fry in a non-stick pan.
Halloumi salad
Grilled halloumi over mixed greens with cherry tomatoes, cucumber, olives, and a lemon-olive oil dressing. A typical halloumi salad has 350-450 kcal per serving (80g halloumi = 257 kcal + vegetables + dressing). High protein, moderate fat, low carb — works for keto and Mediterranean diets. Add watermelon in summer for a classic Cypriot combination. Pomegranate seeds add crunch and antioxidants.
Dietary Perspectives
For Weight Loss
Halloumi is calorie-dense (321 kcal per 100g) but also high in protein (25g) — which keeps you full longer. For weight loss: watch portions carefully (80g = 257 kcal is plenty), always grill (no oil = no extra calories), and pair with a large salad to add volume without calories. Light halloumi (~250 kcal, lower fat) is available in many stores. Avoid frying or breading. One serving with a big salad can be a satisfying 400-calorie lunch.
For Athletic Performance
Halloumi is a solid protein source (25g per 100g) with exceptional calcium (700mg, 70% DV) — important for bone-loading sports and muscle contraction. The high sodium (1.5g) is actually beneficial for athletes who sweat heavily. Not ideal pre-workout (high fat = slow digestion), but great post-workout paired with carbs. Phosphorus (385mg) supports energy metabolism. For athletes managing weight: use light halloumi (lower fat, same protein).
For Keto
Halloumi is one of the best keto cheeses: only 2.5g carbs per 100g, with 25g fat and 25g protein. Grill it as a bread substitute, burger bun replacement, or low-carb snack. Pairs perfectly with avocado, olives, and grilled vegetables. The high sodium is a bonus on keto (electrolyte replacement). One 80g serving of grilled halloumi with a side salad = a complete keto meal under 400 kcal with only 2g net carbs.
Frequently Asked Questions
How many calories are in halloumi?
100g of halloumi has about 321 calories with 25g protein, 25g fat, and 2.5g carbs. A typical serving (80g, 2 slices) has about 257 calories. Halloumi is calorie-dense due to its fat content, but it's also protein-rich — making it filling. Grilling adds no calories (unlike frying in oil which adds ~45 kcal per teaspoon). Light halloumi versions have about 250 kcal per 100g.
Is halloumi healthy?
Halloumi is an excellent source of calcium (700mg, 70% DV) and protein (25g). However, it's high in saturated fat (16g) and sodium (1.5g) — so moderation is key. One serving (80g) provides 56% of your daily calcium needs. For a healthier approach: grill instead of fry, pair with vegetables and salad, and watch portion sizes. The protein content makes it a good meat substitute for vegetarians.
Why doesn't halloumi melt?
Halloumi has a very high melting point because of how it's made — the curds are heated to 90°C during production, which denatures the proteins and creates a firm structure. This makes it perfect for grilling, pan-frying, and barbecuing. It softens and gets a golden crust on the outside while staying squeaky and intact inside. Best eaten hot — it firms up and gets rubbery as it cools.
Is halloumi good for keto?
Yes — halloumi is keto-friendly with only 2.5g carbs per 100g. High fat (25g) and protein (25g) make it ideal for keto. Grill it as a burger replacement, add it to salads, or eat it as a snack. Watch the sodium (1.5g per 100g) if you're tracking electrolytes. Pair with avocado, olives, and leafy greens for a complete keto meal.
How do you cook halloumi?
Grill/pan-fry: slice 1cm thick, cook on high heat 2-3 minutes per side until golden. No oil needed — it won't stick. BBQ: place directly on grates, 2 minutes per side. Oven: bake at 200°C for 10-15 minutes. Key rule: eat immediately — halloumi is best hot. As it cools, it becomes rubbery. Don't marinate long — the brine already flavors it.
What's the difference between halloumi and feta?
Halloumi: semi-hard, squeaky, grillable, 321 kcal, 25g protein, mild salty flavor. Feta: soft, crumbly, 264 kcal, 14g protein, tangy and sharp. Halloumi is higher in protein and calcium but also higher in calories. Feta is better for salads and crumbling; halloumi is better for grilling. Both are brined cheeses from the Mediterranean, but halloumi is Cypriot and feta is Greek.
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