Halloumi — Nutrients, Health Benefits, And Shopping Tips

Halloumi photo

Listonic Team

March 10, 2025

Halloumi, a semi-hard cheese from Cyprus, is celebrated for its salty taste and impressive nutritional profile, including a good source of protein and calcium. Discover tips for selecting the best halloumi at the store and learn how to store it properly to preserve its unique qualities.

Nutrients

Check the detailed nutritional values of halloumi, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 321 kcal

Nutrients per: 100 g% Daily Value*
Carbs2 g0.73%
Fiber0 g-
Sugars0 g-
Glycemic Index30 -
Protein22 g44%
Sodium560 mg24.35%
Total Fat25 32.05%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

🛒
When shopping for halloumi, look for a firm, slightly springy texture and a clean, milky aroma; opt for brands that use traditional methods for the best flavor and quality. Additionally, check the expiration date to ensure freshness, as halloumi is best enjoyed when it's recently made.
😋
Halloumi is a semi-hard cheese originating from Cyprus, traditionally made from a mixture of goat's and sheep's milk, and is known for its high melting point, making it perfect for grilling or frying without losing its shape. Its unique texture and savory flavor have made it a popular choice in Mediterranean cuisine and beyond.
📦
To keep halloumi fresh, store it in a container submerged in water in the refrigerator, changing the water every few days to maintain its texture and flavor. Alternatively, you can wrap it tightly in plastic wrap or foil and refrigerate it for up to a week.
📌
Halloumi is a unique cheese from Cyprus that has a high melting point, making it perfect for grilling or frying without losing its shape, which is why it’s often called "grilling cheese"! Additionally, it’s traditionally made from a mixture of sheep and goat milk, giving it a distinct flavor and texture.

Health benefits

Discover the impressive health benefits of halloumi, a protein-packed cheese that not only satisfies your taste buds but also supports muscle health and provides essential nutrients for a balanced diet.
  • High in protein, which supports muscle growth and repair, making it an excellent choice for those looking to increase their protein intake.
  • Source of calcium, essential for maintaining strong bones and teeth, and may help prevent osteoporosis.
  • Contains healthy fats, particularly monounsaturated fats, which can support heart health and improve cholesterol levels.
  • Low in carbohydrates, making it a suitable option for those following low-carb or ketogenic diets, helping to maintain energy levels without spiking blood sugar.

Health risks

Discover the potential health risks linked to halloumi consumption and their implications for your overall health and dietary choices.
  • High sodium content that can contribute to increased blood pressure and cardiovascular issues, especially in individuals sensitive to salt.
  • High saturated fat levels which may raise cholesterol levels and increase the risk of heart disease if consumed in large quantities.
  • Lactose intolerance that can lead to gastrointestinal discomfort, including bloating and diarrhea, in individuals who are sensitive to dairy products.
  • Caloric density which may contribute to weight gain if consumed excessively, particularly in a diet that is already high in calories.
shopping liststars

Get the top-rated shopping list app on your phone!

How to choose halloumi

When choosing halloumi, look for cheese that has a firm, slightly springy texture and a smooth, pale white surface, as this indicates freshness and quality. The cheese should have a pleasant, milky aroma without any off-putting smells, as this suggests it has been properly stored and handled. Additionally, consider the packaging; halloumi sold in vacuum-sealed packs is often fresher, while those in open containers may be more susceptible to spoilage. Lastly, check the expiration date and any signs of moisture or excess liquid in the packaging, as these can indicate age and affect the cheese's flavor and cooking properties, ensuring you get the best experience when grilling or frying your halloumi.

How to store halloumi

To properly store halloumi and maintain its unique texture and flavor, keep it submerged in its brine solution in a sealed container. A refrigerator is the best place for this, as it helps to preserve the cheese's moisture and prevents it from drying out. Ideally, halloumi should be consumed within a week of opening, but it can last up to a month if stored properly in its brine.

If you have leftover halloumi that is not in brine, wrap it tightly in plastic wrap or place it in an airtight container to minimize exposure to air. For longer storage, consider freezing halloumi, but be aware that this may alter its texture. When ready to use, thaw it in the refrigerator and consume it within a few days for the best quality, always checking for any signs of spoilage before enjoying.

✅ Extra Tip

For a delicious twist, try marinating halloumi in olive oil, lemon juice, and herbs before grilling or frying it; this enhances its flavor and adds a delightful tang. Additionally, serve it with a drizzle of honey or a sprinkle of chili flakes for a sweet and spicy contrast.

How long does it last?

Halloumi, a popular semi-hard cheese known for its unique grilling properties, has a relatively good shelf life when stored properly. An unopened package of halloumi can last for about 6 months in the refrigerator, thanks to its high salt content which acts as a preservative. Once opened, it should ideally be consumed within 1 week for the best taste and texture. To maximize its freshness, halloumi can be stored in its brine or wrapped tightly in plastic wrap or foil. While it may still be safe to eat after these time frames, the quality may decline, so enjoying it sooner rather than later is recommended for the best culinary experience.

What to do with leftovers?

Leftover halloumi can be repurposed into a variety of mouthwatering dishes. One delicious option is to slice it and toss it into a salad, where its salty, savory flavor complements fresh greens, tomatoes, and a drizzle of olive oil or balsamic vinegar. You can also pan-fry or grill the leftover halloumi to create a crispy topping for grain bowls or pasta dishes, adding a delightful texture and flavor contrast. For a quick snack, consider making halloumi fries by cutting the cheese into sticks, coating them in breadcrumbs, and frying or baking until golden brown, perfect for dipping in a spicy sauce or yogurt dip.

If you're feeling adventurous, try incorporating halloumi into a sandwich or wrap, pairing it with roasted vegetables, hummus, or tzatziki for a satisfying meal. You can also cube the leftover halloumi and add it to skewers with vegetables and grill them for a tasty appetizer or side dish. Additionally, halloumi can be crumbled over pizza or flatbreads before baking, giving your favorite dishes an extra layer of flavor and a unique twist.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

Access 1000+ products in the app

Discover products from other categories