How much protein is in 80g of halloumi?

December 14, 2025 •

3 min read

According to nutritional data, an 80g serving of standard halloumi cheese typically contains around 16 to 17 grams of high-quality protein. This complete protein makes it a satisfying and versatile addition to many dishes, offering essential amino acids for the body.

Quick Summary

An 80g serving of halloumi provides a significant amount of protein, along with varying levels of fat and sodium depending on the brand and type. It's a complete protein source rich in calcium, making it a valuable dietary component, especially for vegetarians.

Key Points

Significant Protein Source: An 80g serving of standard halloumi provides around 16-17 grams of protein.
Complete Amino Acid Profile: As a dairy product, halloumi offers all nine essential amino acids, making it a complete protein.
Protein Varies by Brand: The exact protein content can differ based on milk source (sheep, goat, cow) and whether it's a 'light' version.
Versatile for Meals: Its high melting point allows halloumi to be grilled, fried, or baked, serving as a filling and flavorful meat substitute.
Consider Fat and Sodium: Halloumi is also high in fat and sodium, so it's best consumed in moderation as part of a balanced diet.
Promotes Satiety: The combination of protein and fat helps increase feelings of fullness, which can support weight management.
Calcium-Rich: In addition to protein, halloumi is a great source of bone-building calcium.

Calculating the Protein Content in 80g of Halloumi

While the exact nutritional values can vary slightly between brands, an 80g serving of halloumi is consistently a rich source of protein. Most standard halloumi varieties contain approximately 20-23 grams of protein per 100 grams. This means that an 80g portion will typically provide between 16 and 18.4 grams of protein, a substantial amount for a single serving. For example, one source notes that 100g of halloumi contains about 20.8g of protein, which translates to 16.64g in an 80g portion. Another reference cites 100g as having 21.3g of protein, resulting in 17.04g for 80g.

Factors Affecting Halloumi's Protein Content

Several factors can influence the final nutritional profile of halloumi cheese. The type of milk used, the production method, and whether it's a light or full-fat version all play a role. For instance, halloumi made predominantly from sheep and goat's milk may have a slightly different composition than versions that incorporate cow's milk. Similarly, a 'light' version will have a reduced fat content, which can affect the overall macronutrient ratio and potentially increase the protein concentration relative to its total weight. The way halloumi is cooked also has an impact; grilling or frying in oil can increase the total fat and calorie count, but won't alter the protein content of the cheese itself.

Halloumi's Place in a High-Protein Diet

Incorporating halloumi into a diet focused on increasing protein intake can be highly beneficial, especially for vegetarians.

Complete Protein Source: As a dairy-based product, halloumi offers a complete protein, meaning it contains all nine essential amino acids necessary for bodily functions like muscle repair, immune response, and enzyme production.
Versatile Cooking: Halloumi's high melting point makes it perfect for grilling, frying, and baking. This versatility allows it to be used in a wide variety of dishes, from salads and wraps to skewers and burgers, making it a delicious meat substitute.
Satiety and Fullness: The combination of high protein and fat content helps promote feelings of fullness and satiety, which can assist with appetite control and weight management.
Rich in Calcium: In addition to protein, halloumi is an excellent source of calcium, which is crucial for bone health. A single portion can provide a significant contribution to your daily calcium needs.
Quick Preparation: Unlike some other protein sources that require extensive preparation, halloumi can be cooked quickly, making it ideal for fast, healthy meal options.

Halloumi Nutritional Comparison


Nutrient	80g Standard Halloumi	80g Light Halloumi	80g Chicken Breast	80g Firm Tofu
Protein	~16-17g	~19g	~25g	~13g
Fat	~19-20g	~13g	~2g	~5g
Saturated Fat	High	Moderate	Low	Low
Sodium	High	Lower	Low	Moderate

Note: Nutritional values for chicken and tofu are approximations and can vary based on preparation.

Balancing Halloumi's Nutritional Profile

While halloumi is a great protein source, it is also notable for its high fat and sodium content. For those monitoring their intake of these nutrients, light halloumi offers a viable alternative. Additionally, it's recommended to pair halloumi with lower-sodium ingredients and plenty of vegetables to create a more balanced meal. The high fat and sodium mean that moderation is key, especially for individuals with blood pressure concerns or those aiming for significant fat reduction.

Conclusion: Making Informed Dietary Choices

In summary, 80 grams of halloumi is a reliable source of protein, delivering approximately 16 to 17 grams, depending on the specific product. Its status as a complete protein, along with its versatility in cooking, makes it an attractive option for both vegetarians and meat-eaters alike. However, consumers should also be mindful of its fat and sodium content, opting for lighter versions or balancing it with other low-fat, low-sodium foods. Ultimately, incorporating halloumi into a diverse and balanced diet allows you to enjoy its unique flavor and texture while still meeting your nutritional goals. For further information on the benefits of protein in a balanced diet, the National Institutes of Health provides comprehensive resources.

Frequently Asked Questions

For many, 16-17 grams of protein from 80g of halloumi is a good contribution to a meal, but the overall amount needed depends on individual dietary goals and the meal's other components. For a more balanced approach, consider pairing it with other protein sources or focusing on a larger portion if it is the primary source.

Light halloumi typically has a higher protein-to-fat ratio than standard halloumi. An 80g serving of light halloumi can contain around 19g of protein, slightly more than the 16-17g found in a standard version.

Yes, halloumi is an excellent source of complete protein for vegetarians, providing all essential amino acids. Its high protein content and versatility make it a valuable meat alternative, but its sodium and fat should be monitored.

As a dairy-based protein, halloumi contains milk proteins that are generally well-tolerated. However, those with lactose intolerance or dairy sensitivities might experience digestive issues, though halloumi's specific structure and lower lactose content can sometimes make it easier to digest than other cheeses.

The protein content of halloumi is not significantly affected by common cooking methods like grilling or frying. These methods primarily change its texture and flavor. However, to keep the overall meal healthy, cook it with minimal added oils.

Yes, the type of milk used (sheep, goat, or cow) can cause slight variations in the protein content. Traditional Cypriot halloumi, often made from sheep's and goat's milk, may have slightly different nutritional values than commercial versions.

Halloumi's protein content is comparable to many other hard and semi-hard cheeses, but its unique texture and high melting point distinguish it as a versatile cooking ingredient. For example, some sources show it has slightly more protein per 100g than some types of mozzarella but less than parmesan.