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Uncooked Halloumi Cheese Calories
Salty, high-protein and high-fat halloumi cheese before frying or grilling.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Uncooked Halloumi Cheese (30 g) has 96 calories. That works out to 321 calories per 100 g. It contains 0.6 g of carbs, 6.4 g of protein, 7.5 g of fat and 0 g of fiber. Its 267 mg of Calcium covers 27% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Uncooked Halloumi Cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
96
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.4g
· 13% DV
Fat
7.5g
· 10% 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 27% · Fat 70%
Uncooked Halloumi Cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 4.95 g | 25% |
| Trans fat | 0.21 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.4 g | 13% |
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 Slice of Uncooked Halloumi Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 96 kcal |
| 1 slice (thin) | 15 g | 48 kcal |
| 1 slice (thick) | 45 g | 144 kcal |
| 2 slice (double) | 60 g | 193 kcal |
| 1 serving (medium) | 75 g | 241 kcal |
| 100 g | 100 g | 321 kcal |
| 1 serving (large) | 100 g | 321 kcal |
| 1 pack (whole) | 200 g | 642 kcal |
Calculated from 321 calories per 100 g.
Frequently Asked Questions About Uncooked Halloumi Cheese
Can you eat uncooked halloumi?
Yes, uncooked halloumi can be eaten without frying or grilling; cooking mainly changes its flavor and texture. Keep it refrigerated, use it by the date on the package, and avoid eating it if it smells or looks spoiled.
Why does halloumi squeak when you eat it?
Halloumi squeaks because its dense protein structure rubs against your teeth as you chew. The squeak is a characteristic texture, not a sign that the cheese has gone bad; cooking can make it softer.
How do you fry halloumi without it sticking?
Pat the halloumi dry and place it in a properly heated nonstick pan, with no oil or just a thin coating. Let each side brown before turning; moving the slices too soon can make them stick or break.
Why is halloumi so salty, and should you soak it before cooking?
Halloumi is salty because it is commonly stored in brine. To reduce the saltiness, soak the slices briefly in cold water before cooking and pat them dry; soaking for too long can dull the flavor and soften the texture.
What is uncooked halloumi made from?
Uncooked halloumi is typically made from sheep’s, goat’s, and/or cow’s milk, with salt and rennet; some versions include mint. It is minimally processed cheese, and being uncooked does not change its processing level.
Does halloumi melt when heated?
No, halloumi generally holds its shape instead of melting into a pool because it has a firm protein structure. That makes it suitable for frying, grilling, or baking until the outside is browned.
How should you store halloumi after opening it?
Store opened halloumi in its brine in a covered container in the refrigerator. If there is no brine, cover it with lightly salted water; discard it if it develops an unusual smell, discoloration, or a slimy surface.
Can you freeze halloumi?
Yes, halloumi can be frozen, although it may become more crumbly after thawing. Freeze it in slices in an airtight package, thaw it in the refrigerator, and do not refreeze it once thawed.
Is halloumi better fried, grilled, or baked?
Frying browns halloumi quickly, grilling gives it char marks and a smoky flavor, and baking heats it more gradually. All three work well because halloumi holds its shape; cut it into slices thick enough to handle.
Can you eat halloumi uncooked during pregnancy?
During pregnancy, eating uncooked halloumi depends on whether it was made with pasteurized milk and kept properly refrigerated. If the package does not confirm pasteurization, ask your healthcare professional; heating the cheese thoroughly is a safer choice.
Uncooked Halloumi Cheese Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.14mg · 11% DV
Vitamin A
66µg · 7% DV
B3
0.48mg · 3% DV
Minerals
Calcium
267mg · 27% DV
Phosphorus
171mg · 24% DV
Sodium
360mg · 16% DV
Zinc
0.84mg · 8% DV
Potassium ⭐
30mg · 1% DV
Uncooked Halloumi Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Uncooked Halloumi Cheese
To burn the 96 calories in 1 slice (medium) (30 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 Uncooked Halloumi Cheese?
Uncooked halloumi cheese is the brined, firm cheese associated with Cyprus, traditionally made with sheep’s and goat’s milk, though recipes may also use cow’s milk. Before grilling or frying, it has a salty flavour and a dense, springy texture. It can be sliced and eaten as it is, but cooking is what gives halloumi its familiar golden exterior and warm, yielding centre.
In Cyprus and around the world, it is often grilled for salads, sandwiches or mezze; uncooked slices also work with tomatoes, cucumber and olives. It is high in both protein and fat, with 21.3 g of protein per 100 g. Its saltiness and richness make a modest portion alongside fresh vegetables a satisfying choice.
How Nutritious Is Uncooked Halloumi Cheese?
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 Uncooked Halloumi Cheese 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 Uncooked Halloumi Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Uncooked Halloumi Cheese 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
Uncooked Halloumi Cheese Fat Profile
SATURATED
4.95g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.