Is Halloumi Healthy?

A fan favourite that’s stocked in every supermarket you come across, halloumi is one of the world’s most loved cheeses. Crispy yet soft, squeaky yet tender, halloumi is incredibly versatile and – most importantly – absolutely delicious. But is halloumi healthy? This might be the question you ask yourself after inhaling that halloumi burger, not before. While this more-ish cheese is undeniably protein-heavy, there’s no escaping the fact that it is, unfortunately, pretty high in fat. Obviously, this doesn’t mean that it can’t be enjoyed in moderation, but it’s a good idea to know exactly what nutritional features halloumi has. Read on to find out everything you’d like to know about the health benefits of halloumi.

So, let’s have a look at the nutritional content of halloumi. It’s very high in protein – 7 grams in every 28-gram serving, in fact – which could suggest that halloumi is a healthy addition to that veggie kebab. You probably already know this, but protein is essential for loads of bodily functions, including hormone production, immune function, and tissue repair. This means that halloumi would make a pretty good meal if you’re trying to build muscle mass – just whack it in a salad with some greens and you’ve got yourself a lunch fit for a bodybuilder.

It’s also a great source of calcium, a micronutrient that is important for bone health. This makes eating halloumi a great way to provide your bones and teeth with strength and structure, as studies suggest that calcium combined with vitamin D can reduce the risk of bone fracture.

However, while protein and calcium work to suggest that halloumi is healthy, there’s no getting away from the fact that there’s also a pretty high sodium and fat content. In fact, one 28g portion of halloumi contains a whopping 9 grams of fat and 15% of your DV (Daily Value) of sodium.

As mentioned above, halloumi comes with a wealth of health benefits that work to suggest that this squeaky cheese is healthy. And calcium is a big one – this micronutrient is an essential part of a healthy and well-rounded diet, improving the strength of bone and teeth density. Calcium is found in other dairy products such as cheese, milk, and leafy greens such as curly kale and okra. This means that eating halloumi as part of a balanced diet is a great way to get your daily calcium intake, ensuring that your bones and teeth are well-developed and strong.

Additionally, halloumi is also a great source of protein. Protein is a macronutrient that is essential for loads of bodily functions; it also helps you feel full for longer, as it works to reduce your level of the hunger hormone ghrelin. This means that you’ll need to consume less food in the long run, as your body will produce enough energy to sustain you for longer. Protein also boosts your metabolism and increases the amount of calories you burn; this is great news if you want to shift some weight, as studies have found that people who eat protein burn fat much quicker than those who don’t. High protein intake is also proven to lower the risk of heart-related issues such as heart attacks, strokes, and chronic kidney disease. This is because it lowers blood pressure, as well as reducing LDL cholesterol and triglycerides. In other words, get your hand on some halloumi if you want to stay full longer, lose weight faster, and improve your heart health.

However, while the calcium and protein content in halloumi may somewhat answer the question of ‘Is halloumi healthy?’, there’s no getting away from the fact that this Cypriot cheese has a pretty high fat and salt content. Of course, this might go without saying as cheese isn’t exactly known for its nutritional qualities, but it’s a good idea to be able to weigh up the health benefits and drawbacks before you start eating it for breakfast, lunch, and dinner.

Halloumi contains 350mg of sodium; when sizing this up against the recommended salt intake for adults (under 2000mg), you can see that a small 28g serving would make up a hefty portion of your daily sodium allowance. Also, while raw halloumi contains a moderate amount of calories, it’s worth noting that the way it’s served can make it much more calorific – halloumi tends to be fried, a cooking method that is often associated with weight gain. Besides this, halloumi is already high in saturated fat which can worsen cholesterol. This means that while halloumi does have some health benefits, it’s important that it’s eaten in moderation as part of a balanced diet to reduce the risk of high sodium and cholesterol levels.

This being said, there are healthy ways to serve halloumi. If you want to find out if halloumi is healthy, you might want to hear about some of the healthier ways to cook and serve halloumi. As halloumi’s fat content is already pretty high, it’s a good idea to reduce the amount of oil used to cook it; halloumi can actually be fried without oil, as it releases moisture which crisps up the cheese in the pan. Dry-frying your cheese gives it that crispy outer layer without having to use copious amounts of oil, and means it tastes just as good. Just make sure that you use a non-stick pan!

Halloumi also tastes great in salads. Combining this fried cheese with a wide selection of veg, grains, and fruit is a handy way to keep the overall meal healthy. For example, this Green Goddess Chopped Salad features a healthy balance of fresh green vegetables with pan-fried halloumi, and this Fried Halloumi Salad with Fennel, Quinoa & Roasted Garlic Dressing combines halloumi with healthy grains, yoghurt and herbs. If you want to eat halloumi without feeling a tad unwell after dinner, we would recommend serving it with salad. This being said, if you’re asking yourself if halloumi is healthy, the answer isn’t a resounding no – like anything, halloumi is completely fine when eaten in moderation as part of a balanced diet.

Halloumi can be eaten in a variety of different diets, as it makes a delicious addition to healthy dishes such as salads or grain bowls. However, there are certain diets that halloumi can be incorporated into more than others. For example, the ketogenic diet is one that encourages you to choose meat and dairy products over carbs. This is great news for halloumi lovers, as cheese is thought of as a staple of the keto diet. However, there are other diets which refute the idea that halloumi is a diet essential. These include the paleo diet and the vegan diet, both of which suggest that dairy should be avoided if you’re trying to lose weight or live a healthier lifestyle. So, if you’re trying to follow a diet and you’re wondering if halloumi is healthy, the answer is yes and no – some diets advocate for the importance of dairy over carbohydrates and sugar, while others advise against eating cheese if you’re trying to lose weight. But remember, as long as your diet and lifestyle are balanced and regulated, you can eat a bit of everything in moderation.

If the high fat and salt content in halloumi is putting you off, there are a few low-fat options you can consider. Firstly, a lot of supermarkets stock low-fat halloumi – it may not taste quite as good as the real deal, but it’s worth considering if you’re after something a little bit healthier but with the same squeaky texture. Additionally, fried tofu is another option you could consider. This doesn’t have the same squeaky consistency as halloumi cheese, but pressed tofu coated in cornstarch and tossed in a salty soy marinade can work as a low-fat alternative. Also, tofu is suitable for vegans, so it’s a win-win.

If you’re looking for some creative healthy halloumi recipes, you’re in the right place. Halloumi happens to be one of our favourite ingredients to cook with – just check out our halloumi recipe collection if you don’t believe us. Whether you’re after a healthy halloumi curry or a salad that ticks all the boxes, halloumi is an ingredient that’s versatile as well as delicious. Take a look at this Halloumi with Nectarines, Tarragon & Basil recipe for a hit of sweetness, or check out this Charred Pepper and Halloumi Pasta for your starch fix. There are genuinely so many healthy dishes you can make with this cheese – this Halloumi Buddha Bowl ticks all of the boxes, with a tangy peanut dressing, nutritious pearl barley, filling sweet potatoes, and crispy halloumi.

So, we’ve established that halloumi can be a healthy option when paired with certain ingredients, but what exactly are they? Halloumi’s high fat and salt content means that it works well with nutrient-rich foods such as healthy grains, fruit, and vegetables. For example, this Halloumi Tabbouleh pairs the cheese with bulgur wheat, a grain known for its high amount of protein, calcium, potassium, and phosphorus. Alternatively, this Super Green Spiced Halloumi dish features creamy halloumi, fresh peas, aromatic herbs, and healthy brown rice. Essentially, halloumi can be paired with just about anything, but consider pairing it with nutrient-rich grains such as bulgur wheat, pearl barley, and brown rice if you want to make healthy choices.

So, it might seem like a bit of a cop-out, but the answer to the question ‘Is Halloumi Healthy’ is yes… and no. When eaten regularly in large quantities halloumi can be considered unhealthy, as this fried cheese is pretty high in saturated fat and salt. However, when eaten sporadically as part of a balanced diet, halloumi has a range of health benefits, as it’s high in calcium and protein. Whether you think it’s healthy or not, there’s no denying that halloumi is entirely more-ish, so head to our halloumi recipe collection if you’re craving a bit of dairy for dinner.

What are the nutritional benefits of halloumi cheese?

Halloumi has a range of nutritional benefits, as it’s high in protein and calcium. These nutrients work to promote bone, muscle and heart health – essentially, they’re pretty important.

How does halloumi compare to other cheeses in terms of health?

Halloumi’s salt content is significantly higher than many other cheeses, which is something to bear in mind if you’re concerned about the amount of salt you’re consuming.

Can halloumi be part of a weight-loss diet?

It can - halloumi is a great salad ingredient, as it can provide salt and fat content for recipes that include healthy grains and vegetables. However, its high fat and salt content means that it should not be eaten on an excessive basis.

What are some healthy ways to prepare halloumi?

Halloumi works perfectly in salads or grain bowls, as well as healthy curries. It can also be dry-fried, meaning that there’s no need to get the oil out and add to its fat content. Dry-frying also gives it that deliciously crispy exterior.

Is halloumi suitable for a high-protein diet?

Halloumi has a pretty high protein content, so definitely! It’s a great food to eat if you’re trying to up muscle mass.

How can I incorporate halloumi into a balanced meal?

Just make sure that you don’t pair it with anything excessively fatty or salty – halloumi has more than enough, so it works best with fruit, vegetables, grains, and healthy carbohydrates.

Are there any low-fat versions of halloumi?

Yes, you can find low-fat halloumi in some supermarkets which is a great option if you want to reduce your fat intake. Just bear in mind that it won’t taste quite as good! Tofu fried in cornflour is another healthy dairy-free alternative.

Can halloumi fit into a vegetarian or keto diet?

Absolutely. Halloumi can be eaten by vegetarians and the keto diet specifically advocates for dairy to be eaten if you’re trying to lose weight.

What are the best vegetables to pair with halloumi?

Halloumi works well with vegetables such as red peppers, aubergines, courgettes, mushrooms, avocados, and potatoes. To be honest, halloumi goes with loads of different fruit and vegetables, so you’re likely to find something in the back of the fridge to pair it with.

How does the salt content in halloumi affect its healthiness?

Halloumi’s high salt content makes it less healthy, but this doesn’t mean that it should be avoided altogether.

Can halloumi be a part of a heart-healthy diet?

Yes. Halloumi’s high protein content makes it a great ingredient for improving your heart health. However, it is also high in saturated fat which has the opposite effect.

How often should halloumi be consumed in a healthy diet?

There aren’t any specific rules about how often halloumi should be eaten, but we would suggest no more than a few times a week. As long as it's not consumed excessively and is eaten as part of a balanced diet, you’ll be fine.