How many calories are in 60g of halloumi cheese? A complete nutritional guide

December 11, 2025 •

4 min read

A standard 60g serving of regular halloumi cheese typically contains between 190 and 200 calories, though this can vary slightly depending on the brand. This guide provides a detailed breakdown of how many calories are in 60g of halloumi cheese, alongside its full nutritional profile and key health considerations.

Quick Summary

This article explores the calorie count and macronutrient breakdown for a typical 60g serving of halloumi cheese. It covers how different cooking methods and cheese types can alter the nutritional value and discusses the health implications.

Key Points

Calorie Estimate: A standard 60g portion of halloumi contains approximately 190-200 calories, though 'light' versions are lower.
Fat and Protein: For 60g, expect about 15g of fat (including saturated fat) and 12g of protein, providing a satisfying macronutrient mix.
Cooking Method Matters: Dry-frying, grilling, or baking halloumi is healthier than pan-frying with oil, which adds significant calories.
High Sodium Content: Due to its brining, halloumi is high in salt, so moderation is key, especially for those monitoring sodium intake.
Rich in Calcium and Protein: The cheese is a good source of bone-building calcium and promotes satiety with its high protein content.
Versatile Ingredient: Halloumi's firm texture makes it an excellent vegetarian meat substitute that holds its shape when cooked.
Moderation is Prudent: While nutritious, the high saturated fat and salt mean halloumi should be consumed in moderation as part of a balanced diet.

Understanding the Calorie Count of 60g of Halloumi

When determining the calorie content of halloumi, it is important to note that the exact number can differ based on the brand, its ingredients, and how it is prepared. For a standard 60g serving of halloumi, you can expect the calorie count to be approximately 190-200 kcal. However, if you opt for a 'light' version, the calorie count is significantly lower. For example, 60g of a branded light halloumi is reported to have around 146 calories. These figures are typically for the raw cheese, and the cooking method can substantially affect the final calorie total.

Macronutrient Breakdown for a 60g Serving

Beyond just the calorie count, understanding the macronutrient composition of halloumi is crucial for fitting it into your diet. For a standard 60g portion, the distribution of protein, fat, and carbohydrates is noteworthy.

Protein: A 60g serving of regular halloumi typically contains around 12 grams of protein. This makes it a good source of protein for vegetarians and those looking to increase their protein intake, which is essential for muscle growth and repair.
Fat: Fat content is a major contributor to halloumi's calorie count. In a 60g serving, you can expect approximately 15 grams of fat, with a substantial portion of that being saturated fat. This is a key factor to consider, especially for those monitoring their fat intake.
Carbohydrates: Halloumi is a low-carb cheese. A 60g portion contains less than 1 gram of carbohydrates, making it suitable for low-carb and ketogenic diets.

How Cooking Methods Impact Halloumi's Calories

The way you prepare halloumi can drastically alter its final calorie content. While the raw cheese has a moderate calorie count, many popular cooking methods involve adding fat, which increases the total calories.

Frying: This is the most common way to cook halloumi, but it can be the most calorific. Frying in oil or butter adds extra fat and therefore calories. For a healthier option, use a non-stick pan and dry-fry the cheese, as it releases its own moisture which helps it crisp up.
Grilling/BBQing: Grilling halloumi is an excellent way to cook it without adding significant extra fat. The heat gives it a desirable charred exterior and warm, soft interior.
Air-Frying: The air-fryer offers a great middle ground, creating a crispy outer layer similar to frying, but using minimal to no oil.

Health Benefits and Considerations

While halloumi is praised for its versatility and flavor, it comes with a mix of nutritional positives and negatives.

Health Benefits:

Rich in Calcium: Like other dairy products, halloumi is an excellent source of calcium, which is vital for bone and teeth health.
High Protein Content: As mentioned, its high protein makes it filling and beneficial for muscle and tissue maintenance.

Health Considerations:

High in Sodium: The traditional production process, which involves brining, makes halloumi quite high in salt. Those with high blood pressure or other salt-sensitive conditions should be mindful of portion sizes.
Saturated Fat: The cheese is also high in saturated fat, which has been linked to increased LDL ('bad') cholesterol levels when consumed in excess.

Comparison of Halloumi Cheese Types

To help visualize the difference in nutritional content, here is a comparison table showing approximate values per 60g serving for a standard and a 'light' halloumi option, alongside a popular alternative like Feta.


Nutrient	Regular Halloumi (approx. 60g)	Light Halloumi (approx. 60g)	Feta Cheese (approx. 60g)
Calories	190–200 kcal	146 kcal	~150-160 kcal
Protein	~12.1g	~14g	~8.7g
Fat	~15.1g	~10g	~12.6g
Sodium	~1740mg	~1mg	~650mg

Note: Nutritional values can vary widely between brands, so always check the product label.

Healthier Pairings for Halloumi

To create a balanced and satisfying meal, pair your halloumi with nutrient-dense foods that complement its salty flavor. Here are some ideas:

Salads: Combine grilled halloumi with fresh greens, tomatoes, cucumbers, and a lemon-herb dressing for a light and refreshing meal.
Vegetable Skewers: Thread cubes of halloumi onto skewers with bell peppers, onions, and courgettes before grilling.
Grain Bowls: Add pan-fried or grilled halloumi to a bowl of nutritious grains like quinoa, bulgur wheat, or brown rice with roasted vegetables.
Sandwiches and Wraps: Use slices of grilled halloumi as a protein source in wraps or sandwiches, paired with plenty of fresh vegetables.

Conclusion

A 60g serving of regular halloumi cheese offers a satisfyingly high protein and calcium content but is also dense in calories, primarily from fat, and very high in sodium. The total calorie count is also heavily influenced by your cooking method; opting for dry-frying, grilling, or air-frying can significantly reduce added calories compared to traditional frying in oil. By being mindful of portion sizes and choosing healthier cooking methods and pairings, halloumi can certainly be enjoyed as a flavorful and nutritious part of a balanced diet. You can explore the full nutritional profile and health considerations of halloumi further in this detailed article from Healthline.

Frequently Asked Questions

Halloumi can be part of a healthy diet when consumed in moderation. It is high in protein and calcium but also contains high levels of saturated fat and sodium, so it should be balanced with other nutrient-rich foods.

To reduce calories, cook halloumi using methods that don't require added oil, such as grilling, baking, or dry-frying in a non-stick pan. You can also pat the cheese dry before cooking to help it crisp up.

Light halloumi has a reduced fat content, which can subtly alter its taste and texture compared to the richer, creamier flavor of the full-fat version.

A standard 60g serving can contain a significant amount of sodium, often a substantial portion of your daily recommended intake, though the exact amount depends on the brand.

While halloumi contains lactose, the amount is often lower than in fresh milk due to the cheese-making process. However, those with a sensitivity should proceed with caution and consult a healthcare professional.

Halloumi is often higher in salt than many other cheeses, including some types of cheddar. While both offer protein and fat, their overall nutritional profiles and fat content can differ.

For a balanced meal, pair grilled or baked halloumi with fresh salads, roasted vegetables, or complex carbohydrates like quinoa or whole grains.