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Oil-free halloumi Calories
No added oil; a protein- and calcium-rich salty cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free halloumi (40 g) has 128 calories. That works out to 321 calories per 100 g. It contains 0.9 g of carbs, 8.6 g of protein, 10.4 g of fat and 0 g of fiber. Its 340 mg of Calcium covers 34% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free halloumi Nutrition Facts
Selected: 1 piece (medium) · 40 g
128
KCAL / 40G
Carbs
0.9g
· 0% DV
Protein
8.6g
· 17% DV
Fat
10.4g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 26% · Fat 71%
Oil-free halloumi nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 6.56 g | 33% |
| Trans fat | 0.32 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
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 Medium Oil-free halloumi?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 128 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 slice (thick) | 30 g | 96 kcal |
| 1 serving (small) | 60 g | 193 kcal |
| 2 piece (double) | 80 g | 257 kcal |
| 100 g | 100 g | 321 kcal |
| 1 serving (large) | 100 g | 321 kcal |
| 1 pack (whole) | 225 g | 722 kcal |
Calculated from 321 calories per 100 g.
Frequently Asked Questions About Oil-free halloumi
How do you cook oil-free halloumi in a pan?
Cook oil-free halloumi in a preheated nonstick pan over medium heat, with no added oil. Lay the slices in one layer and turn them once the underside is golden. Avoid overcrowding the pan, which can make the cheese steam instead of brown.
Why does oil-free halloumi squeak when you eat it?
Oil-free halloumi can squeak because its firm, springy protein structure rubs against your teeth as you chew. The texture is characteristic of halloumi, not a sign that the cheese has gone bad.
Is oil-free halloumi actually fat-free?
No. “Oil-free” means no cooking oil was added; it does not mean the halloumi itself contains no fat. Halloumi naturally contains fat, so cooking it in a dry pan changes the preparation, not the cheese’s composition.
Does oil-free halloumi melt when heated?
Oil-free halloumi usually softens and browns rather than melting into a pool like many other cheeses. Its heat-resistant structure helps it hold its shape, which makes it suitable for grilling, pan-frying, and skewers.
Can you eat oil-free halloumi without cooking it?
Yes, oil-free halloumi can be eaten without cooking if it has been stored correctly and the package gives no contrary instructions. It is often served grilled or pan-fried, but cooking is a serving choice rather than a requirement.
How do you make oil-free halloumi in an air fryer?
Arrange oil-free halloumi slices in a single layer in the air-fryer basket without adding oil. Cook at a moderately high temperature, checking as they brown; thickness and appliance performance affect the timing. Remove them before the edges become overly dry.
Can you freeze oil-free halloumi?
Yes, oil-free halloumi can be frozen, though its texture may become drier or more crumbly after thawing. Wrap it airtight in portions and thaw it in the refrigerator. Avoid refreezing it once thawed.
How should you store oil-free halloumi after opening?
Keep opened oil-free halloumi refrigerated in its brine in a covered container. If it came without brine, seal it in an airtight container and follow the package’s after-opening guidance. Discard it if its smell or surface changes noticeably.
How can you make oil-free halloumi less salty?
Soak oil-free halloumi briefly in cold water before cooking to draw out some of its salt. Change the water once for a stronger reduction, then pat the slices dry so they brown more easily in the pan.
Is oil-free halloumi a good choice for weight loss?
Oil-free halloumi can add protein to a meal, but skipping cooking oil does not make the cheese low in fat or salt. Pairing a modest portion with vegetables can make a more filling meal than serving it on its own.
Oil-free halloumi Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
Vitamin A
108µg · 12% DV
B2
0.12mg · 9% DV
B5
0.16mg · 3% DV
Minerals
Calcium
340mg · 34% DV
Phosphorus
220mg · 31% DV
Sodium
480mg · 21% DV
Selenium
5.6µg · 10% DV
Potassium ⭐
36mg · 1% DV
Oil-free halloumi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free halloumi
To burn the 128 calories in 1 piece (medium) (40 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 Oil-free halloumi?
Halloumi is a brined cheese associated with Cyprus, traditionally made from sheep’s or goat’s milk, sometimes with cow’s milk. Oil-free halloumi is cooked without adding oil; the name does not mean the cheese itself is low in fat.
Its slices brown on the outside while staying springy and soft inside, making it well suited to a dry frying pan or grill. Serve it warm in salads, alongside tomatoes and greens, or as part of a mezze spread. It is protein-rich, with 21.4 g per 100 g, and has a notably salty taste. Pair it with fresh vegetables and lemon for a lighter plate.
How Nutritious Is Oil-free halloumi?
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 Oil-free halloumi 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 Oil-free halloumi Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free halloumi Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-free halloumi Fat Profile
SATURATED
6.56g
MONOUNSATURATED
2.84g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.