How many calories are in 120g of halloumi cheese?

December 12, 2025 •

3 min read

With approximately 320 to 370 calories per 100g, the calorie count for 120g of halloumi cheese typically ranges between 384 and 444 calories, depending on the specific brand and how it's prepared. This Cypriot cheese is a popular choice for grilling and frying due to its high melting point, but its nutritional content is also important for meal planning.

Quick Summary

The calorie content of 120g of halloumi cheese varies by brand, but generally falls between 384 and 444 calories. This protein-rich cheese is also high in fat and salt, influencing how it fits into a balanced diet. Serving sizes should be considered, especially if you're watching your intake of saturated fat and sodium.

Key Points

Calorie Range: 120g of standard halloumi cheese contains between 384 and 444 calories, with the exact number varying by brand.
High in Protein: It is a good source of protein, with a 120g serving providing 24-27g, making it filling and a good meat substitute.
Rich in Calcium: Halloumi is high in calcium, contributing to healthy bones and teeth.
High in Fat and Salt: It is also high in fat, particularly saturated fat, and has a high sodium content, so portion control is important.
Cooking Method Matters: Dry-frying or grilling halloumi reduces extra calories compared to pan-frying with oil.
Lighter Options Available: Low-fat versions of halloumi can be found in many supermarkets, which contain fewer calories and fat.

Calculating the Calories in 120g of Halloumi

To accurately determine how many calories are in 120g of halloumi cheese, it's essential to understand that the nutritional information can vary based on the specific brand and fat content. On average, standard halloumi contains around 320–370 calories per 100g. This means that a 120g portion would contain approximately 384 to 444 calories. For example, some products list their calorie count at around 383 calories per 120g, while others might be slightly higher. A "light" or lower-fat version of halloumi will contain fewer calories, sometimes as low as 293 calories for a 120g serving.

Factors Affecting Halloumi's Calorie Count

Type of Milk: Halloumi is traditionally made from a mixture of goat and sheep's milk, but commercial versions often use cow's milk, which can alter the fat and calorie content.
Fat Content: Reduced-fat varieties are available and can significantly lower the overall calorie count. Always check the packaging for specific nutritional information.
Preparation Method: The way you cook halloumi will also impact the total calories. While it can be dry-fried or grilled without oil, adding oil during frying will increase the fat and calorie count of your final dish.

Macronutrient Breakdown for 120g Halloumi

Beyond just the calories, it's helpful to look at the macronutrient composition of halloumi to understand its place in your diet. While specific values vary, here's a general breakdown for a 120g serving, based on nutritional data for typical full-fat halloumi (approx. 320-370 kcal per 100g).

Protein: Halloumi is an excellent source of protein, with a 120g portion typically containing 24-27g. This makes it a very filling cheese and a great meat substitute for vegetarians.
Fat: This cheese is relatively high in fat. A 120g serving can contain anywhere from 26-30g of fat, with a significant portion being saturated fat.
Carbohydrates: Halloumi is very low in carbohydrates, often with less than 2g per 100g, making it a good option for low-carb or keto-friendly diets.

Halloumi vs. Feta: A Calorie Comparison

Many people compare halloumi to other Mediterranean cheeses like feta. While both are salty brined cheeses, their calorie counts and macronutrient profiles differ significantly. This comparison highlights why portion control is essential, particularly with halloumi.


Nutrient (per 100g)	Halloumi (approximate)	Feta (approximate)
Calories	320–370 kcal	250–265 kcal
Fat	22–25g	21g
Saturated Fat	16–18g	12g
Protein	20–22g	14g
Sodium	2–3g	1.1g

As the table shows, standard halloumi is higher in calories, total fat, and saturated fat than feta, though both are excellent sources of protein. Feta is also considerably lower in sodium.

Health Considerations for Halloumi Consumption

Despite its high calorie and fat content, halloumi offers some nutritional benefits when consumed in moderation. It is rich in calcium, which is vital for bone and teeth health. Its high protein and fat content can also promote satiety, helping you feel fuller for longer.

However, its high salt content is a drawback, especially for those monitoring their sodium intake due to high blood pressure. Using low-fat versions or soaking the cheese in water before cooking can help reduce its saltiness. The preparation method is also crucial; grilling or dry-frying instead of deep-frying minimizes added fat and calories. Combining halloumi with fresh vegetables and grains in a salad is an excellent way to balance the meal's nutritional profile.

Conclusion

In summary, 120g of standard halloumi cheese contains approximately 384 to 444 calories, with variations depending on the brand and fat content. It provides a significant amount of protein and calcium, but is also high in fat and salt. While it can be a healthy and filling part of a meal, portion control and cooking methods are key to balancing its rich nutritional profile within a healthy diet. Whether you're enjoying it grilled in a salad or as a meat alternative, being mindful of your intake is always recommended.

Visit Healthline for more on the benefits and downsides of halloumi.

Frequently Asked Questions

Halloumi is not typically considered a weight-loss food due to its high fat and calorie density. However, its high protein content promotes satiety, which can help with portion control. For weight loss, it's best to consume it in moderation and avoid frying it in additional oil.

Cooking halloumi on its own, such as grilling or dry-frying in a non-stick pan, does not add calories. However, cooking with added oil or deep-frying will increase the total calorie and fat content of the dish.

Halloumi is generally more calorific than feta. A 100g portion of halloumi has approximately 320–370 calories, whereas 100g of feta has about 250–265 calories.

Halloumi is a rich source of both protein and fat. Its specific nutritional profile depends on the milk used and processing, but it is known for its high protein content.

Yes, halloumi is very low in carbohydrates, making it a suitable cheese for those following a low-carb or ketogenic diet. It contains less than 2g of carbohydrates per 100g.

While halloumi is made from milk and not meat, some traditional versions are not vegetarian because they use animal-derived rennet during production. However, many commercial brands use vegetarian or microbial rennet, so it is important to check the label.

To reduce the saltiness of halloumi, you can soak it in cold water for about 30 minutes before cooking. This helps draw out some of the excess salt from the brine.