How many calories are in 1 slice of halloumi cheese? A nutritional breakdown

December 12, 2025 •

4 min read

According to nutrition data, a standard 1-ounce (28-gram) serving of halloumi contains approximately 90-110 calories, but the exact count for 1 slice of halloumi cheese depends heavily on its thickness, weight, and preparation method. This comprehensive guide provides a detailed look at the calorie content and other key nutritional information.

Quick Summary

The exact calorie count for a halloumi slice depends on thickness, weight, and how it is prepared. Understanding the impact of cooking oil and portion sizes is key for managing its intake in a balanced diet.

Key Points

Calorie Variation: A slice of halloumi typically contains between 90 and 150+ calories, depending on its thickness and cooking method.
Serving Size Matters: Standardized nutrition labels often reference a 1-ounce (28g) or 30g serving, so weighing your slice is recommended for accuracy.
Cooking Adds Calories: Frying halloumi in oil can significantly increase the calorie and fat content, unlike dry-frying or grilling.
High in Sodium: Halloumi is very high in salt due to its brining process, making portion control important, especially for those monitoring sodium intake.
Packed with Protein and Calcium: Despite its high fat and salt, halloumi offers a substantial amount of protein and calcium, supporting muscle and bone health.
Enjoy in Moderation: As with any cheese, it is best to enjoy halloumi in moderation as part of a balanced diet, pairing it with fresh vegetables or grains.

Understanding Halloumi Serving Sizes

Determining the calorie count for a single slice of halloumi can be challenging because 'one slice' is not a standardized measurement. A slice from a store-bought pack may differ significantly from one you cut at home. Most nutritional information is provided per ounce (approx. 28g), per 30g serving, or per 100g, so understanding these conversions is crucial for accurate tracking.

For example, a typical pre-sliced serving might be 30g, containing around 94 calories. However, a thicker, home-cut slice could easily weigh 50g, pushing the calorie count to around 150. The best way to know for sure is to use a kitchen scale to measure your specific serving.

Raw vs. Cooked Halloumi

While raw halloumi has a specific calorie count, cooking it can significantly alter the final nutritional value. Halloumi is often fried or grilled in oil, which adds extra fat and calories.

Grilling or dry-frying: If you cook halloumi on a non-stick pan or grill without adding oil, the calorie count remains close to its raw state. The high-fat content of the cheese itself allows it to release its own moisture and prevent sticking.
Frying in oil: A tablespoon of olive oil can add over 100 calories to your dish, a crucial factor to consider when preparing halloumi fries or frying it in a pan with generous amounts of oil.


Serving Size (Approx.)	Preparation Method	Approximate Calories
1 oz (28g) slice	Raw	90–110 calories
1 oz (28g) slice	Fried in oil	120–140+ calories
30g slice	Raw	94–98 calories
30g slice	Fried in oil	125–150+ calories
50g slice	Raw	150–190 calories
50g slice	Fried in oil	180–220+ calories

The Full Nutritional Profile of Halloumi

Halloumi is more than just calories; it offers a balanced macronutrient profile, but also has some notable drawbacks to be aware of. A typical 1-ounce (28g) serving provides roughly 6-7 grams of protein and 6-9 grams of fat.

What are the benefits?

High in Protein: Halloumi is an excellent source of protein, with about 6-7 grams per 1-ounce serving. This essential macronutrient is vital for building and repairing muscle tissue and promoting satiety, which can aid in weight management.
Rich in Calcium: Like other dairy products, halloumi is rich in calcium. A single 1-ounce portion can provide a significant percentage of your recommended daily intake, supporting bone health and density.
Source of B Vitamins and Minerals: Halloumi also contains other important micronutrients, including B vitamins (B2, B12), phosphorus, and zinc, which play roles in energy production and immune function.

What are the drawbacks?

High in Saturated Fat: Halloumi is a high-fat cheese, and a substantial portion of this is saturated fat. While a small amount is part of a balanced diet, excessive intake of saturated fat has been linked to increased LDL ('bad') cholesterol levels.
Very High in Sodium: Due to its brining process, halloumi has a very high sodium content, which can be problematic for individuals with high blood pressure. A single 1-ounce serving can contain around 350mg of sodium, roughly 15% of the recommended daily limit. The saltiness can be reduced by soaking the cheese in water for about 30 minutes before cooking.

Tips for Including Halloumi in a Healthy Diet

To enjoy halloumi without overdoing the calories, fat, or sodium, consider these tips:

Practice Portion Control: Stick to the recommended 30g serving size, which is roughly a small matchbox-sized piece. It's easy to over-consume due to its delicious flavor, so being mindful of your portion is key.
Prioritize Grilling: Opt for grilling or dry-frying in a non-stick pan instead of frying in oil to keep the calorie and fat content in check. This still achieves the desired crispy exterior.
Pair with Fresh Vegetables and Grains: Balance halloumi's richness by pairing it with fresh salads, roasted vegetables, or whole grains like quinoa or bulgur wheat. This creates a more nutritionally complete and satisfying meal.
Read the Label: If you're concerned about salt, check the nutritional label for lower-sodium varieties. Some brands offer reduced-salt options that can make halloumi a more heart-healthy choice.

Conclusion

The calorie count for 1 slice of halloumi cheese is not a fixed number, but it can be estimated based on the slice's size and how it's prepared. While a 30g serving is a popular metric, it's essential to account for your specific portion and cooking method, particularly if you add oil. Halloumi provides a good source of protein and calcium, but its high fat and sodium content mean it should be enjoyed in moderation as part of a balanced diet. By opting for healthier preparation methods like grilling and mindful portioning, you can enjoy this unique, squeaky cheese without derailing your health goals. For more details on its benefits and downsides, read this article on Healthline.

Frequently Asked Questions

Halloumi offers nutritional benefits like high protein and calcium, but it is also high in saturated fat and sodium. It can be a part of a healthy diet when consumed in moderation and prepared with minimal added oil.

Some supermarkets offer low-fat halloumi, which has a reduced fat content while retaining its texture. Tofu is a dairy-free alternative that can be prepared to have a similar crisp exterior.

Yes, halloumi can be eaten raw. In its uncooked form, it has a firmer texture and a saltier taste. However, it is most commonly served cooked to develop its crispy exterior and softer interior.

To reduce halloumi's high sodium content, you can soak the cheese in fresh water for about 30 minutes before cooking. This method leaches out some of the salt while preserving its flavor and texture.

The calorie count is significantly affected by the cooking method. Frying in oil adds calories from the fat, while grilling or dry-frying on a non-stick pan adds very little, if any, extra calories.

Yes, halloumi contains very few carbohydrates, making it a good fit for low-carb and ketogenic diets. Its high fat and protein content also contribute to a feeling of fullness.

Not necessarily. While halloumi is often made with a mix of sheep's and goat's milk, some varieties may use animal-derived rennet in their production. Vegetarians should always check the product label.