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Oil-Free Pan-Cooked Halloumi Calories
High in protein and calcium; high in fat and sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Pan-Cooked Halloumi (80 g) has 256 calories. That works out to 320 calories per 100 g. It contains 1.6 g of carbs, 17.6 g of protein, 20 g of fat and 0 g of fiber. Its 416 mg of Phosphorus covers 59% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Pan-Cooked Halloumi Nutrition Facts
Selected: 1 serving (medium) · 80 g
256
KCAL / 80G
Carbs
1.6g
· 1% DV
Protein
17.6g
· 35% DV
Fat
20g
· 26% 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 2% · Protein 27% · Fat 71%
Oil-Free Pan-Cooked Halloumi nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 12.8 g | 64% |
| Trans fat | 0.64 g | |
| Sodium | 920 mg | 40% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.6 g | 35% |
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 Oil-Free Pan-Cooked Halloumi?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 256 kcal |
| 1 ounce (small) | 28.4 g | 91 kcal |
| 1 slice (thin) | 30 g | 96 kcal |
| 1 slice (medium) | 45 g | 144 kcal |
| 1 piece (small) | 50 g | 160 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (large) | 120 g | 384 kcal |
| 1 cup (diced) | 140 g | 448 kcal |
| 1 pack (whole) | 250 g | 800 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Oil-Free Pan-Cooked Halloumi
How do you cook oil-free pan-cooked halloumi?
To make oil-free pan-cooked halloumi, pat the slices dry and heat a nonstick pan over medium heat. Cook them in a single layer until golden on both sides; the cheese releases enough moisture that added oil is unnecessary.
Why doesn’t oil-free pan-cooked halloumi melt?
Oil-free pan-cooked halloumi stays in shape because halloumi has a firm protein structure and a high melting point. It browns on the outside while softening inside, which is why it works well for pan cooking.
Why does oil-free pan-cooked halloumi squeak when you eat it?
The squeak from oil-free pan-cooked halloumi comes from its dense protein structure rubbing against your teeth. It is a characteristic of the cheese, not a sign that it has gone bad; overcooking can make it tougher.
Can you eat oil-free pan-cooked halloumi without cooking it?
Yes, oil-free pan-cooked halloumi can be eaten without cooking because halloumi is a ready-to-eat cheese. Pan-cooking is optional and gives it a browned surface and softer centre.
How do you make oil-free pan-cooked halloumi less salty?
If oil-free pan-cooked halloumi tastes too salty, soak the slices briefly in cold water before cooking, then pat them dry. A long soak can dull the flavour and affect the cheese’s texture.
What goes well with oil-free pan-cooked halloumi?
Oil-free pan-cooked halloumi pairs well with tomato, cucumber, leafy greens, and grains in a salad or bowl. For a contrasting sweet-salty combination, serve it with watermelon or fruit.
Why does oil-free pan-cooked halloumi stick to the pan?
Oil-free pan-cooked halloumi is more likely to stick if the pan is not hot enough or does not have a nonstick surface. Dry the slices first and let them brown before trying to turn them.
How should you store leftover oil-free pan-cooked halloumi?
Refrigerate leftover oil-free pan-cooked halloumi in a covered container once it has cooled. Eat it within a few days for the best texture, and reheat it gently in a dry pan if you want the surface crisp again.
Can you freeze oil-free pan-cooked halloumi?
Yes, you can freeze oil-free pan-cooked halloumi, but thawing may leave it drier or more crumbly. Freeze it in airtight portions and thaw it in the refrigerator before reheating.
How is oil-free pan-cooked halloumi different from feta?
Oil-free pan-cooked halloumi is firm and can be browned without falling apart, while feta is softer and crumbles easily. Halloumi is suited to grilling or pan cooking; feta is more often crumbled into salads and other dishes.
Oil-Free Pan-Cooked Halloumi Vitamins & Minerals
Vitamins
B12
1.28µg · 53% DV
B2
0.3mg · 23% DV
Vitamin A
80µg · 9% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
416mg · 59% DV
Calcium
560mg · 56% DV
Sodium
920mg · 40% DV
Selenium
12µg · 22% DV
Potassium ⭐
80mg · 2% DV
Oil-Free Pan-Cooked Halloumi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Pan-Cooked Halloumi
To burn the 256 calories in 1 serving (medium) (80 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 Pan-Cooked Halloumi?
Oil-free pan-cooked halloumi is halloumi, the firm, brined cheese closely associated with Cyprus, cooked in a dry pan rather than with added oil. It browns on the outside while staying springy and slightly chewy inside, with a savoury, salty flavour. It is also commonly grilled, and its sturdy texture makes it easy to slice and serve warm.
In Cyprus it may appear at breakfast or alongside vegetables, while elsewhere it is often added to salads, sandwiches or mezze-style plates. It provides protein and calcium, but is also high in fat and sodium; 100 g contains 22 g of protein. Pair it with fresh tomatoes, cucumber or greens, and skip extra salt to keep the plate balanced.
How Nutritious Is Oil-Free Pan-Cooked Halloumi?
Nutrient density
High
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 Pan-Cooked Halloumi Processed?
NOVA 2
Minimally 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 Pan-Cooked Halloumi Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Pan-Cooked 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 Pan-Cooked Halloumi Fat Profile
SATURATED
12.8g
MONOUNSATURATED
5.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.