How Many Calories in Halloumi? Nutrition Facts & Macros
100 grams of halloumi has 313 calories
Protein 23.9g · Carbs 1.7g · Fat 23.5g
Halloumi is a semi-hard brined cheese from Cyprus, traditionally made from sheep's and goat's milk. Per 100 g it provides 313 kcal, 23.9 g of protein and 23.5 g of fat, with almost no carbohydrate (1.7 g, all of it milk sugar). Its defining feature is the high melting point: the curd is heated before shaping, so halloumi grills or fries without collapsing. The number to watch is salt — 1200 mg of sodium per 100 g, around 60 % of the WHO daily limit — because the cheese is stored in brine. With 50.9 g of water per 100 g it is much moister than a hard cheese, which is why its calories sit below cheddar's at a lower fat content.
1310 kJ · per 100g · Water: 50.9 g
Calorie Calculator: Halloumi
100 g Halloumi contains 313 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 slices (80 g) | 250 kcal | 19.1g | 1.4g | 18.8g |
| 100 g | 313 kcal | 23.9g | 1.7g | 23.5g |
| 1 block (250 g) | 783 kcal | 59.8g | 4.3g | 58.8g |
Snap a photo — AI counts the calories for you.
Halloumi — Nutrition Facts
| Halloumi | per 100g |
|---|---|
| Calories | 313 kcal |
| Protein | 23.9 g |
| Fat | 23.5 g |
| Carbs | 1.7 g |
| Saturated Fat | 16.58 g |
| Monounsaturated Fat | 5.69 g |
| Polyunsaturated Fat | 1.06 g |
| Cholesterol | 63 mg |
| Fiber | 0 g |
| Sugar | 1.7 g |
| Sodium | 1200 mg |
| Potassium | 88 mg |
| Calcium | 794 mg |
| Magnesium | 40 mg |
| Phosphorus | 517 mg |
| Zinc | 3.7 mg |
| Manganese | 0.05 mg |
| Selenium | 12 mcg |
| Vitamin A | 322 mcg |
| Thiamine (B1) | 0.03 mg |
| Riboflavin (B2) | 0.39 mg |
| Niacin (B3) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 40 mcg |
| Vitamin B12 | 0.5 mcg |
| Vitamin D | 0.2 mcg |
| Vitamin E | 0.6 mg |
| Water | 50.9 g |
Source: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), 2021 (12-496) · Data verified September 2026
Variations
Grilled halloumi
Grilling adds no calories on its own — the 313 kcal per 100 g is unchanged, and a little water is driven off, which concentrates the numbers slightly. What matters is the pan: a tablespoon of olive oil adds around 120 kcal, so a dry griddle or a brushed surface keeps a serving close to its raw value.
Reduced-fat halloumi
Sold at roughly 25 % less fat than the standard cheese, which brings it near 230–250 kcal per 100 g depending on the brand. Protein stays about the same and the salt does not fall, so the sodium caveat applies equally. Check the pack: these figures vary by producer and are not in the CoFID reference used here.
Dietary Perspectives
For Weight Loss
Halloumi is dense: 313 kcal per 100 g, and a 250 g block is 782 kcal — easy to eat in one sitting because it is served hot as a main component rather than sliced thin. The protein works in your favour, though: 23.9 g per 100 g is genuinely filling, and at 1.7 g of carbohydrate it does not add to the day's total. Weigh a portion rather than cooking the whole block, treat 80 g (250 kcal) as one serving, and grill it dry — a tablespoon of oil in the pan adds roughly half a serving's worth of calories again. The sodium is the second thing to plan around: 1200 mg per 100 g will hold water and can mask a week's fat loss on the scale.
For Athletic Performance
As a post-training food halloumi delivers 23.9 g of complete protein per 100 g, plus 794 mg of calcium, 517 mg of phosphorus and 3.7 mg of zinc — the minerals tied to bone loading and recovery. It is not a lean protein: 23.5 g of fat per 100 g means the same protein arrives with more than twice the calories of chicken breast, so it fits a maintenance or bulking day better than a cut. For endurance athletes the salt is an advantage rather than a problem — 960 mg of sodium in an 80 g serving replaces what a long session sweats out.
For Keto
Halloumi is a good ketogenic cheese. Its 1.7 g of carbohydrate per 100 g is all lactose, so an 80 g serving costs about 1.4 g against a 20–50 g daily allowance, while 23.5 g of fat and 23.9 g of protein sit close to a standard keto ratio. It also solves a practical problem: it can be grilled and eaten as the centre of a plate rather than as a garnish. The one caution is salt rather than carbs — 1200 mg of sodium per 100 g on top of a diet that already tends to be salted deliberately during the first weeks of adaptation.
Frequently Asked Questions
How many calories are in halloumi?
100 g of halloumi has 313 kcal (1303 kJ), with 23.9 g of protein, 23.5 g of fat and 1.7 g of carbohydrate. A typical two-slice serving of 80 g is about 250 kcal, and a whole 250 g block is 782 kcal. Grilling or frying does not change those numbers by itself, but any oil used in the pan adds to them.
Is halloumi high in salt?
Yes, and it is the main thing to watch. Halloumi is stored in brine and carries 1200 mg of sodium per 100 g — roughly 60 % of the WHO daily limit of 2000 mg, in one portion of cheese. An 80 g serving is 960 mg. Soaking the block in cold water for a few hours before cooking rinses off some of the surface salt, and it helps to keep the rest of the meal unsalted.
Why doesn't halloumi melt?
Because the curd is heated in whey before the cheese is shaped. That sets the protein structure, so it holds together instead of flowing when it is heated again. This is also why halloumi squeaks against the teeth. It browns and softens on a grill or in a pan but keeps its shape, which is what makes it usable as a main ingredient rather than a topping.
Is halloumi keto-friendly?
Yes. At 1.7 g of carbohydrate per 100 g — all of it lactose, with no starch — halloumi fits comfortably in a 20–50 g daily allowance, and its 23.5 g of fat suits the macro split. An 80 g serving costs about 1.4 g of carbs. The limit is practical rather than metabolic: the salt load means it works better as part of a meal than as a routine snack.
How much protein is in halloumi?
23.9 g per 100 g, which is close to cheddar and to a lean cut of meat by weight. An 80 g serving gives 19.1 g. It is complete dairy protein, so it covers all the essential amino acids, and it comes with 794 mg of calcium and 517 mg of phosphorus in the same 100 g.
What is the difference between halloumi and feta?
Halloumi is heated during production and does not melt, so it is grilled or fried; feta is not, and it crumbles instead. Halloumi is also the denser of the two: 313 kcal and 23.9 g of protein per 100 g against feta's roughly 265 kcal and 14 g. Both are brined, so both are salty, and both are usually made from sheep's or goat's milk.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Halloumi | 313 | 23.9g | 1.7g | 23.5g |
| Feta Cheese | 265 | 14.21g | 3.88g | 21.49g |
| Cheddar Cheese | 410 | 24.2g | 2.13g | 33.8g |
| Mozzarella (Whole Milk) | 299 | 22.17g | 2.4g | 22.14g |
| Paneer | 328 | 26g | 0.9g | 24.5g |
per 100g
Per 100 g, halloumi has 313 kcal — less than cheddar (410 kcal) at a comparable protein level, because roughly half of halloumi is water. Its 794 mg of calcium per 100 g is 61 % of the daily value — but its sodium stands out just as much: 1200 mg in the same 100 g.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
