Halloumi Nutrition Benefits and Facts

Nutritional summary

Halloumi is a semi-hard cheese that serves as a lower-lactose dairy option because it is a fermented and seasoned cheese .
This cheese is a concentrated source of iodine, providing approximately 60 μg per 100g, which is double the amount found in an equivalent portion of cheddar .
While halloumi is a staple of the Mediterranean diet in Cyprus, it is frequently prepared by grilling or frying, which can increase the total fat and energy density of the meal .
Early research into the "matrix effect" of cheese suggests that the specific saturated fatty acids and minerals like calcium in full-fat dairy may affect the heart differently than the fats found in red meat .

Interesting fact

Traditional Halloumi is unique among cheeses for being folded into a rectangular shape and packed with mint leaves, which were historically used for their natural preservative properties.

Standout nutrients

EPIC

SOURCE

Calcium

EPIC

SOURCE

Chloride

EPIC

SOURCE

Phosphorus

EPIC

SOURCE

Iodine

313

kcal per 100g

Protein23.9g

Fat23.5g

Sugar1.70g

Fat breakdown

Polyunsat1.06g

Monounsat5.69g

Saturated16.6g

Trans0.78g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKeto

Sustainability

Moderate

As a dairy product, it has a lower footprint than beef but higher than plant proteins.

Confidencemedium

Storage

Refrigerate

2–4 weeks

Keep in original brine or wrap tightly in parchment paper.

Refrigerate After Opening

3–5 days

Freeze

3–6 months

Texture may become slightly more crumbly after thawing.

Flavour

Data & Sources

Harmonized from 1 validated source

McCance & Widdowson

1 contributing source food

Claim citations

From Evidence to Practice: A Narrative Framework for Integrating the Mediterranean Diet into Inflammatory Bowel Disease Management

[1]pmc.ncbi.nlm.nih.gov

Unintended Consequences: Nutritional Impact and Potential Pitfalls of Switching from Animal- to Plant-Based Foods - PMC

[2]pmc.ncbi.nlm.nih.gov

The Effects of Low-Energy Moderate-Carbohydrate (MCD) and Mixed (MixD) Diets on Serum Lipid Profiles and Body Composition in Middle-Aged Men: A Randomized Controlled Parallel-Group Clinical Trial - PMC

[3]pmc.ncbi.nlm.nih.gov

Iodine and plant-based diets: a narrative review and calculation of ...

[6]pmc.ncbi.nlm.nih.gov

Cheese - The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Development and validation of a questionnaire for the knowledge assessment and management of PLADO diet in kidney and healthy population in Cyprus - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

35.0

Version

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