Are Halloumi Fries Unhealthy? A Comprehensive Nutritional Guide

December 7, 2025 •

3 min read

Halloumi fries are often seen as a trendy vegetarian alternative to classic fries, but their nutritional profile is often misunderstood. A single 30g serving of halloumi can contain up to 0.8g of salt, which is more than double the sodium found in a packet of ready-salted crisps, despite being a smaller portion.

Quick Summary

Halloumi fries are high in calories, saturated fat, and sodium, making them an indulgence rather than a healthy staple. The way they are cooked, especially deep-frying, significantly increases their unhealthy aspects. Portion control and healthier cooking methods like baking or air-frying are essential for mindful consumption.

Key Points

High in Fat: Deep-fried halloumi fries are high in saturated fat and overall calories, contributing to weight gain and high cholesterol when consumed excessively.
Salty by Nature: The brine in halloumi gives it a high sodium content, which can impact blood pressure and water retention, especially for sensitive individuals.
Preparation Matters: Opt for healthier cooking methods like air-frying, baking, or dry-frying instead of deep-frying to reduce added fats and calories.
Protein and Calcium Source: Halloumi itself is rich in protein and calcium, offering nutritional benefits when eaten as part of a balanced diet.
Moderation is Essential: The best approach is to enjoy halloumi fries in moderation and pair them with other nutrient-rich foods, such as vegetables or salads, rather than treating them as a regular staple.
Look for Alternatives: If concerned about fat and salt, consider 'light halloumi' versions or non-dairy options like seasoned, fried tofu.

Understanding the Nutritional Profile of Halloumi Fries

The question of whether halloumi fries are unhealthy depends heavily on portion size and preparation method. At their core, halloumi fries are made from halloumi cheese, which is a good source of protein and calcium. However, the frying process and the cheese's inherently high fat and sodium content transform it into a less-than-healthy snack when consumed in excess.

The Role of High Saturated Fat

Halloumi cheese, even before frying, is rich in saturated fat. For example, a 100g serving can contain over 20g of total fat, with a significant portion being saturated fat. Consuming high levels of saturated fat can lead to increased 'bad' LDL cholesterol levels, raising the risk of heart disease. When the cheese is fried in oil, this fat content is further elevated, making the fries particularly calorie-dense and rich in saturated fats.

The Impact of High Sodium Content

Halloumi's characteristic salty flavor comes from being brined, resulting in a high sodium content. A 100g portion can contain around 2g of salt, or more, which constitutes a significant portion of the recommended daily intake for an adult. Excessive sodium intake is linked to high blood pressure, which increases the risk of heart attacks and strokes. The delicious, salty taste that makes halloumi fries so appealing is precisely what makes them a poor choice for those monitoring their salt intake.

Comparing Nutritional Values: Fried vs. Alternative Methods


Nutrient (per 100g)	Deep-Fried (Approx.)	Air-Fried/Baked (Approx.)	Potato Fries (Approx.)
Calories	350-400 kcal	320-350 kcal	274 kcal
Total Fat	25-30g	20-25g	14g
Saturated Fat	12-18g	10-15g	2g
Sodium	1.5-2.5g	1.0-2.0g	0.5g
Protein	15-20g	15-20g	3g

Note: Nutritional values can vary by brand, coating, and oil used. This comparison illustrates that while halloumi fries are high in protein, all forms contain more fat and sodium than typical potato fries. Baking or air-frying significantly reduces the added fat and calories compared to deep-frying.

Healthier Preparation Methods and Alternatives

To make halloumi fries a more mindful indulgence, the cooking method is key. Here are some healthier approaches:

Air-Frying: This method uses hot air to cook the fries, resulting in a crispy exterior with minimal oil. This drastically cuts down on the added fat and calories. The texture is similar to deep-frying, offering a guilt-free crunch.
Oven-Baking: Baking halloumi fries on a parchment-lined tray with just a light spray of olive oil is another excellent alternative. This provides a golden-brown finish without the need for excess oil. You can even create a crispy panko breadcrumb coating to mimic the fried texture.
Dry-Frying: Halloumi has a naturally high fat content, allowing it to be fried in a non-stick pan without any oil. The cheese will release its own moisture and crisp up beautifully.
Serving Suggestions: Pair your halloumi with nutrient-rich foods to create a more balanced meal. A salad with fresh vegetables and a light dressing is a perfect accompaniment. Avoiding high-sugar dipping sauces like sweet chili jam is also a good strategy.

Conclusion: Moderation is Key

So, are halloumi fries unhealthy? In summary, yes, when deep-fried and consumed in large quantities, they can be considered unhealthy due to their high content of saturated fat, calories, and sodium. However, in moderation, and when prepared using healthier cooking methods like baking or air-frying, they can be a flavorful component of a balanced diet. For those with dietary concerns, particularly regarding blood pressure or cholesterol, it is crucial to monitor consumption and consider portion sizes. Ultimately, like most indulgent foods, the key to enjoying halloumi fries without compromising your health is conscious preparation and sensible consumption.

Expert Perspective

According to Registered Dietitian Nichola Ludlam-Raine, while halloumi is a good source of protein and calcium, its high salt and saturated fat content mean moderation is crucial. She highlights that large portions or deep-frying increase the intake of these less-healthy components. She recommends sticking to a 30g portion as part of a balanced meal alongside plenty of vegetables and whole grains. For healthier options, she suggests grilling or pan-frying with minimal oil and pairing the cheese with nutrient-rich ingredients rather than relying on high-sugar sauces or starchy sides. This aligns with the consensus that responsible enjoyment, not outright avoidance, is the healthiest approach.

Frequently Asked Questions

The calorie count for halloumi fries varies significantly based on preparation. A 100g portion can range from around 320 kcal (baked) to over 370 kcal (deep-fried), with single fries having between 49 and 69 kcal, depending on the cooking method.

Yes. Healthier methods include air-frying, oven-baking with a minimal amount of olive oil, or simply dry-frying in a non-stick pan. These techniques avoid the high-calorie and high-fat content associated with deep-frying.

Halloumi is intentionally salty because it is stored in brine, which also helps preserve its firm, non-melting texture. This brining process gives the cheese its distinct flavor but also contributes to its high sodium content.

You can eat halloumi fries on a diet, but only in moderation. Due to their high fat and salt content, they should be treated as an occasional treat rather than a regular snack. Opting for baked or air-fried versions is the best way to manage intake.

Healthier alternatives include baking or air-frying the halloumi instead of deep-frying. For a non-dairy option, fried tofu is a good replacement. Pairing halloumi with a salad also creates a more balanced, nutrient-rich meal.

Despite its high fat and salt content, halloumi is rich in protein and calcium. These nutrients are essential for muscle repair, bone health, and promoting a feeling of fullness, making it a good protein source for vegetarians.

The cooking method significantly impacts the nutritional value. Deep-frying adds excess calories and fat. In contrast, air-frying, baking, or grilling reduces the need for extra oil, making the final product lower in unhealthy fats and calories.