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White cheese (halloumi) Calories
A salty, semi-firm cheese rich in protein and calcium.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White cheese (halloumi) (50 g) has 161 calories. That works out to 321 calories per 100 g. It contains 1.1 g of carbs, 10.7 g of protein, 12.9 g of fat and 0 g of fiber. Its 250 mg of Phosphorus covers 36% of the Daily Value. Under the NOVA system it is classified as "Processed".
White cheese (halloumi) Nutrition Facts
Selected: 1 serving (medium) · 50 g
161
KCAL / 50G
Carbs
1.1g
· 0% DV
Protein
10.7g
· 21% DV
Fat
12.9g
· 17% 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%
White cheese (halloumi) nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 8.75 g | 44% |
| Trans fat | 0.4 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 10.7 g | 21% |
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 White cheese (halloumi)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 161 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 piece (small) | 25 g | 80 kcal |
| 1 ounce (medium) | 28.4 g | 91 kcal |
| 1 slice (thick) | 35 g | 112 kcal |
| 1 piece (medium) | 50 g | 161 kcal |
| 1 piece (large) | 75 g | 241 kcal |
| 100 g | 100 g | 321 kcal |
| 1 cup (diced) | 150 g | 482 kcal |
Calculated from 321 calories per 100 g.
Frequently Asked Questions About White cheese (halloumi)
How do you cook white cheese (halloumi) without it sticking?
Cook white cheese (halloumi) in a well-heated nonstick pan with little or no oil, turning it once the first side is golden. Patting the slices dry first also helps them brown rather than steam.
Does white cheese (halloumi) melt when heated?
No, white cheese (halloumi) does not melt into a puddle like many cheeses. It softens and browns while holding its shape, which is why it works well on a grill or in a pan.
Why does white cheese (halloumi) squeak when you eat it?
White cheese (halloumi) squeaks because its firm protein structure rubs against your teeth as you chew. The sound is normal and is part of the cheese’s characteristic texture, not a sign that it has spoiled.
Can you eat white cheese (halloumi) without cooking it?
Yes, white cheese (halloumi) can be eaten as sold; cooking is not required. Grilling or pan-frying gives it a browned outside and a softer centre, but it is also fine to slice into a salad or sandwich.
What is white cheese (halloumi) made from?
White cheese (halloumi) is a processed cheese made by curdling milk, separating the curds from the whey, and heating the cheese. Traditional versions use sheep’s and goat’s milk, while many commercial varieties also contain cow’s milk.
How can you make white cheese (halloumi) less salty?
Soak white cheese (halloumi) in cold water before cooking, then drain and pat it dry. This draws out some of the salt; a longer soak generally removes more, though it can also soften the cheese.
Where does white cheese (halloumi) come from?
White cheese (halloumi) comes from Cyprus and is strongly associated with Cypriot cooking. It is traditionally made as a brined cheese that can be grilled or fried without losing its shape.
How long does white cheese (halloumi) last after opening?
Keep opened white cheese (halloumi) refrigerated in its brine and in a covered container. If it came without brine, store it sealed in the fridge and use it promptly; discard it if its smell or appearance changes.
Can you freeze white cheese (halloumi)?
Yes, white cheese (halloumi) can be frozen, although thawing may make its texture a little different. Freeze it in portions in an airtight package and thaw it in the refrigerator before cooking.
Is white cheese (halloumi) good for you?
White cheese (halloumi) provides protein and calcium, but it is also high in salt and fat. It can fit into meals in moderate portions; people who need to limit sodium should be especially mindful of how much they eat.
White cheese (halloumi) Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.18mg · 14% DV
Vitamin A
45µg · 5% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
250mg · 36% DV
Calcium
350mg · 35% DV
Sodium
600mg · 26% DV
Zinc
1.4mg · 13% DV
Potassium ⭐
50mg · 1% DV
How to Burn Off White cheese (halloumi)
To burn the 161 calories in 1 serving (medium) (50 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 White cheese (halloumi)?
White cheese (halloumi) is a brined, semi-firm cheese associated with Cyprus, traditionally made from sheep’s or goat’s milk, and sometimes cow’s milk. Unlike soft white cheeses, it holds its shape when heated, which makes it especially suited to grilling or pan-frying.
Its salty, milky flavour becomes richer as the outside browns, while the centre stays pleasantly springy. In Cyprus it is served grilled at breakfast, alongside salads, or as part of a meze spread; elsewhere, it works well in sandwiches and warm grain or vegetable dishes. It provides protein and calcium, but is also relatively high in fat. Pair it with tomatoes, greens and lemon for freshness, or briefly soak it before cooking if you prefer a less salty taste.
How Nutritious Is White cheese (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 White cheese (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 White cheese (halloumi) Contain Allergens?
Contains these allergens:
Which Diets Is White cheese (halloumi) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
White cheese (halloumi) Fat Profile
SATURATED
8.75g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.