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Halloumi salad Calories
Grilled halloumi cheese, fresh vegetables, Mediterranean style
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Halloumi salad (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 11.7 g of carbs, 13.5 g of protein, 16.2 g of fat and 3.2 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Halloumi salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
252
KCAL / 180G
Carbs
11.7g
· 4% DV
Protein
13.5g
· 27% DV
Fat
16.2g
· 21% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 22% · Fat 59%
Halloumi salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 10.26 g | 51% |
| Trans fat | 0.04 g | |
| Sodium | 918 mg | 40% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 13.5 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Halloumi salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 252 kcal |
| 1 serving (extra small) | 60 g | 84 kcal |
| 1 piece (mini) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (small) | 120 g | 168 kcal |
| 1 serving (large) | 250 g | 350 kcal |
| 1 serving (extra large) | 300 g | 420 kcal |
| 1 bottle (jumbo) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Halloumi salad
What goes in a halloumi salad?
A halloumi salad usually combines browned halloumi with leafy greens, tomatoes, cucumber and red onion. Add a simple lemon-and-olive-oil dressing, then put the cheese on top just before serving so it stays warm and its browned edges remain firm.
How do you cook halloumi for a halloumi salad?
Pan-fry or grill thick halloumi slices until golden on both sides. Use a hot pan and avoid moving the slices too soon; halloumi releases more easily once a browned crust forms. Add it to the salad while still warm.
Does halloumi melt in a halloumi salad?
No, halloumi usually holds its shape in a halloumi salad when grilled or pan-fried. Its firm texture and high melting point make it suitable for serving warm over greens, rather than turning into a melted layer like many other cheeses.
What dressing goes well with halloumi salad?
A lemon and olive oil dressing works well with halloumi salad because its acidity cuts through the cheese’s salty richness. Whisk in a little Dijon mustard or honey if you like, and taste before adding salt because halloumi is already salty.
Can you make halloumi salad ahead of time?
You can wash and chop the vegetables and mix the dressing ahead, but cook the halloumi just before serving. The cheese becomes firmer as it cools, while dressed leaves wilt; keep the components separate until you assemble the salad.
What can I serve with halloumi salad?
Serve halloumi salad with crusty bread, roasted vegetables or grains such as bulgur or couscous. To make it a more substantial meal, add chickpeas or lentils; their mild flavor complements the salty, browned cheese without overpowering the fresh vegetables.
How long does halloumi salad keep in the fridge?
Halloumi salad is best eaten fresh, but leftovers can be refrigerated in a sealed container and eaten the next day. The greens may soften and the cooked cheese will lose its fresh-grilled texture, especially if the dressing has already been added.
Is halloumi salad healthy?
Halloumi salad can be part of a balanced meal because it pairs cheese with fresh vegetables. Halloumi is salty and filling, so use a moderate amount and make the vegetables a generous part of the plate.
Can you eat halloumi salad cold?
Yes, you can eat halloumi salad cold, although the cheese is usually more enjoyable warm. If preparing it chilled, let the cooked halloumi cool separately before adding it, so its heat does not wilt the greens.
What can you use instead of halloumi in halloumi salad?
Paneer is a useful substitute for halloumi in a salad because it can also be grilled or pan-fried while keeping its shape. Thick slices of firm feta can work too, but they are more likely to crumble and may need less added salt.
Halloumi salad Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
B12
1.08µg · 45% DV
Vitamin C
23.4mg · 26% DV
B2
0.32mg · 25% DV
Minerals
Calcium
522mg · 52% DV
Sodium
918mg · 40% DV
Phosphorus
198mg · 28% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
378mg · 11% DV
Halloumi salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Halloumi salad
To burn the 252 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Halloumi salad?
Halloumi salad pairs Cyprus’s brined, grill-friendly cheese with fresh vegetables for a Mediterranean-style meal. It often includes leafy greens, tomatoes, cucumber and red onion, with the halloumi browned in a pan or on a grill and a simple dressing added just before serving.
The cheese is salty and springy inside, with a golden, savoury crust; cool, crisp vegetables balance its richness. In Cyprus and elsewhere, it works as a light lunch or a side at a shared meal, and is easy to serve with bread. It offers protein along with fat from the cheese, while the vegetables contribute freshness and some fibre. For a lighter plate, use a smaller portion of halloumi and add extra greens.
How Nutritious Is Halloumi salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Halloumi salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Halloumi salad Contain Allergens?
Contains these allergens:
Which Diets Is Halloumi salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Halloumi salad Fat Profile
SATURATED
10.26g
MONOUNSATURATED
4.14g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.