How many calories are in one halloumi stick?

December 28, 2025 •

4 min read

The calorie count for a single halloumi stick can vary significantly, ranging from approximately 50 to over 100 calories, depending on its size and cooking method. The addition of oil during frying or a breaded coating can cause a substantial increase in the final calorie count compared to a simple grilled version. This makes it crucial to consider how the snack is prepared when counting calories.

Quick Summary

This article explores the caloric content of a single halloumi stick, influenced by cooking methods like frying, grilling, or baking. It provides a detailed comparison of calorie counts and offers healthier preparation tips for incorporating this versatile cheese into a balanced diet.

Key Points

Variable Calories: A single halloumi stick can contain anywhere from 50 to over 100 calories, largely depending on its size and cooking method.
Frying Increases Calories: Frying halloumi in oil adds a significant amount of fat and calories, making grilled or baked options a healthier choice.
Base Calories: The uncooked halloumi cheese itself is calorie-dense, with around 314-352 kcal per 100g, emphasizing the need for portion control.
Health Benefits: Halloumi is a good source of protein and calcium, but its high sodium and saturated fat content mean it should be consumed in moderation.
Healthier Preparations: Dry-frying, grilling, and air-frying are excellent ways to prepare halloumi sticks with minimal added fat and calories.
Serving Suggestions: Pair halloumi with fresh vegetables, salads, or grains to create a more balanced and lower-calorie meal.
Label Reading: Checking brand-specific nutritional labels for pre-packaged products is the most accurate way to determine calorie content.

Calorie Breakdown of a Halloumi Stick

The number of calories in a halloumi stick is not a single, fixed figure. It depends heavily on three key factors: the stick's size, how it is cooked, and whether it has any added coatings. A stick from a restaurant may be deep-fried and have more calories than one you quickly pan-fry at home. To get an accurate count, it is best to consider the serving size in grams and the preparation method.

The Impact of Preparation Method on Calories

Fried Halloumi Sticks: Frying halloumi adds a significant amount of oil, which is high in calories. For example, a single, commercially prepared halloumi fry weighing about 20g can contain around 69 calories. Deep-fried versions, especially from restaurants, can be even more calorific due to batter and excessive oil absorption.
Grilled or Dry-Fried Halloumi Sticks: Grilling is a healthier alternative, as it uses little to no added oil. In a dry, non-stick pan, the halloumi will release some of its own fat and become crispy without extra calories. A 25g slice of grilled halloumi contains approximately 88 calories, which, depending on how you size your 'stick', can be a good reference. This method maintains the cheese's signature squeaky texture and salty flavor with fewer added fats.
Baked Halloumi Sticks: Baking is another excellent way to cook halloumi with minimal oil. The cheese can be baked until golden and crispy. This method keeps the calorie count closer to the base nutrition of the cheese itself.

Understanding Serving Sizes and Weights

Different brands and restaurants define a 'halloumi stick' differently. A small, pre-packaged halloumi fry will have a different calorie count than a large stick cut from a block of cheese. To compare accurately, it's helpful to look at the per-100g nutritional information. Most halloumi cheese contains between 314 kcal and 352 kcal per 100g. By weighing your homemade sticks, you can get a very precise calorie count.

Comparison Table: Calories by Preparation Method


Cooking Method	Typical Calories per 25g Stick	Added Fat	Texture Profile
Deep-fried (Restaurant-style)	~100-120+	High	Crispy, potentially greasy exterior; soft interior.
Pan-fried (Homemade with oil)	~90-110	Moderate	Golden-brown, firm outer layer; chewy interior.
Grilled or Dry-fried	~80-90	Low to None	Crispy, golden sear marks; soft and squeaky inside.
Baked (with light spray of oil)	~80-95	Low	Evenly browned, firm and toasted exterior.

Healthier Cooking Methods and Recipes

Incorporating halloumi into a balanced diet means being mindful of preparation. Here are some healthier ways to enjoy halloumi sticks:

Dry Pan-Frying: Heat a high-quality non-stick pan over medium heat. Slice the halloumi into sticks and place them in the dry pan. The cheese will release its own moisture and fat, creating a delicious crispy crust without the need for additional oil.
Air-Frying: For a hands-off, low-oil method, air-frying is a great option. A brand like Snack suggests air-frying their halloumi sticks for a simple and healthy snack. The hot air circulation crisps the cheese perfectly.
Grilling on a BBQ: Thread halloumi sticks onto skewers with vegetables like bell peppers, zucchini, and cherry tomatoes. A small amount of olive oil can be brushed on for flavor, but the overall calorie impact is low compared to frying.
Serving with Fresh Produce: Instead of sugary dips like sweet chili sauce, serve your halloumi with a fresh salad, a squeeze of lemon juice, or a yogurt-based dip to add flavor without excess calories.

Conclusion

The answer to "How many calories are in one halloumi stick?" is not fixed and depends on its size and how it is cooked. While a single, raw ounce of halloumi contains around 90-110 calories, this can easily increase with added oils during frying. By choosing healthier cooking methods like grilling or dry-frying and being mindful of portion sizes, you can enjoy halloumi's unique flavor and high protein content without overloading on calories or fat. This makes it a versatile and delicious addition to many meals, from salads to skewers.

Key Takeaways

Calorie Fluctuation: The calorie count in a single halloumi stick is not standard and varies significantly based on preparation.
Cooking Method Matters: Frying in oil adds calories, while grilling, dry-frying, or baking results in a healthier, lower-calorie option.
Portion Control is Key: Halloumi is a calorie-dense cheese, so controlling portion sizes is important for managing your overall calorie intake.
Nutritional Benefits: Despite being high in fat and sodium, halloumi is rich in protein and calcium, offering significant nutritional benefits when eaten in moderation.
Choose Healthy Pairings: Serving halloumi with salads and vegetables is a great way to balance the meal and minimize the total calorie count.
Check Nutritional Labels: For pre-packaged halloumi sticks, always read the nutritional label, as the calorie content can vary by brand.
Consider Low-Fat Varieties: Some brands offer reduced-fat or "lighter" versions of halloumi, which can be a good option for those watching their fat intake.

Frequently Asked Questions

A restaurant-style deep-fried halloumi stick, which is often coated in batter, can contain well over 100 calories per stick depending on its size and the amount of oil used during cooking.

Grilled halloumi sticks generally have fewer calories than fried ones because grilling requires little to no extra oil. Frying can substantially increase the fat and calorie count, while grilling keeps it closer to the cheese's base nutritional value.

Yes, the brand can affect the calorie count due to variations in milk composition (sheep, goat, or cow's milk) and processing methods, such as producing a lower-fat version. Always check the nutritional label for the most accurate information.

To reduce calories, you can dry-fry halloumi in a non-stick pan, grill it on a BBQ, or use an air fryer. These methods minimize the need for added oil, which is the main source of extra calories in cooked halloumi.

While halloumi is not inherently low-calorie due to its fat content, it can be included in a diet focused on weight loss when consumed in moderation. Pairing it with vegetables and using low-fat cooking methods are key strategies for incorporating it healthily.

In addition to calories, a halloumi stick is a good source of protein and calcium. It is also high in sodium, so it should be consumed in moderation, especially if you are monitoring your salt intake.

Yes, you can eat halloumi raw, as it is a firm, unripened cheese. However, cooking enhances its texture and signature flavor. The calorie count of a raw stick would be based on its weight and the standard nutritional information for uncooked halloumi.