Is Halloumi healthy?

In the early 2000s, few of us had heard of Halloumi. Now Britain is the world’s biggest buyer of Cypriot cheese, with some supermarkets selling as many as seven different types. Its versatility – working in curries, burgers and stir-fries – means it has become ubiquitous with attempts to cut back on meat and took up permanent residence in the vegetarian sections of menus. Due to its firm texture, it is offered, fried, as an alternative to chips, while its popular combination with salads and grains ensures that it also shines as a “health halo”.

But Halloumi isn’t as squeaky clean as you might think. In fact, it has three times as many calories as ricotta, is saltier than Stilton and contains more fat than cheeseboard favorites like Camembert and Brie. So how did it become the popular ‘healthy choice’?

“The high protein content makes Halloumi filling and appealing to those looking for a meat substitute, while the firm texture holds up well when grilling or baking,” explains nutritionist Nichola Ludlam-Raine. However, how much we eat plays a crucial role in human health cheese and portions four times the recommended serving size of 30 grams are routinely served on the plate. “This increases intake of both salt and fat,” she says. She shared how to eat it to maintain its health benefits.

What exactly is Halloumi?

Halloumi is a semi-hard cheese from Cyprus. “The curd is pressed, then cooked and stored in a brine solution, which gives Halloumi its characteristic salty taste,” says Ludlam-Raine. “It contains more salt than many other cheeses, which maintains its firm, grillable texture.”

It is traditionally made from a mixture of goat’s and sheep’s milkalthough the Halloumi sold in British supermarkets often contains the addition of cow’s milk.

What are the potential health benefits?

For Halloumi fans, there are plenty of health benefits to be happy about, including:

Halloumi is a source of calcium

A 30-gram slice of Halloumi contains about a quarter of your daily calcium intake of 700 mg, making it a rich source of the mineral, says dietitian Priya Tew. Calcium supports teeth and bone healthregulates muscle contraction and ensures that blood clots normally.

It is a good source of protein

Women need about 45 grams egg white per day, while men need about 56 grams. A 30 gram serving of Halloumi will help you achieve this goal because it contains 6 grams of protein. “Protein is essential for muscle repair and maintenance, as well as satiety,” notes Ludlam-Raine.

The cheese provides essential vitamins and minerals

Halloumi contains essential vitaminsThese are the substances that cannot be produced by the body and therefore must be consumed through our diet. “These include zinc, which is important for the immune system, and vitamin A also for eye and skin health.”

The cheese is also a source of iodine, necessary for thyroid function, and phosphorus, which helps build strong bones and teeth, as well as B vitamins.

Does it have bad effects on your health?

Unfortunately, every cheese may not be completely good for your health. The bad effects include:

Halloumi contains a lot of saturated fat

A 30 gram slice of Halloumi contains approximately 6 grams saturated fatthat can contribute to this high cholesterol (which increases the risk of cardiovascular disease) if consumed in excess, notes Ludlam-Raine.

“The NHS recommends that men should consume no more than 30 grams of saturated fat per day and women no more than 20 grams of saturated fat per day,” while children should eat even less, she notes.

The cheese is full of salt

Halloumi is also one of the saltier cheeses, with about 0.8 grams per slice, which could cause problems blood pressure if eaten often, says Ludlam-Raine. High blood pressure increases the risk of suffering heart attacks and strokes.

“Caution is advised if you have high blood pressure or are concerned about your heart health,” says Tew. “Although it is nutritious, it is therefore important to use moderate portions. Stick to 30 grams per serving, as part of a balanced diet.”

It’s caloric

Halloumi is a high-calorie cheese, with 94 calories per 30 g slice. That’s more than Brie (90), feta (84), Camembert (78), mozzarella (71) and ricotta (31). However, it is less than hard cheeses such as Cheddar (125) and red Leicester (121).

“Portion control is important when watching your calorie intake,” says Ludlam-Raine.

How does Halloumi compare to your other favorite cheeses?

A 30 gram portion is the recommended serving size for cheese, which equates to a small piece the size of a matchbox (and on which the examples below are based).

“Each cheese has a different texture and nutritional profile, so whether one is ‘better’ depends on what you’re looking for nutritionally, such as less fat or more protein,” notes Ludlam-Raine. The cheese you choose also depends on what you plan to eat. “I put feta in a salad and grated mozzarella on a pizza,” she says.