Is halloumi cheese ok for lactose intolerance? The truth about this firm cheese

October 5, 2025 •

4 min read

Globally, around 65% of adults experience reduced lactose digestion after infancy. For those with this sensitivity, the question often arises: is halloumi cheese ok for lactose intolerance? The answer is nuanced and depends on your individual tolerance levels and the specific product's processing.

Quick Summary

Halloumi cheese is not lactose-free, but its unique production process significantly lowers its lactose content, making it tolerable for many with lactose intolerance. Tolerance depends on individual sensitivity and portion size, while lactose-free versions and dairy-free alternatives are also widely available.

Key Points

Low Lactose Content: Traditional halloumi contains significantly less lactose than fresh milk due to its production process, typically around 1.5-2 grams per 100 grams.
Individual Tolerance Varies: The amount of halloumi an individual with lactose intolerance can consume without symptoms depends entirely on their specific sensitivity.
Portion Control is Key: For those with mild sensitivity, consuming moderate portions (around 50g) is often well-tolerated and is considered low FODMAP.
Lactose-Free Versions Exist: For severe lactose intolerance or those who want zero lactose, commercially available lactose-free halloumi is a safe and tasty option.
Tofu is a Great Alternative: Marinated and grilled tofu offers a similar firm, squeaky texture and is an excellent dairy-free, vegan alternative.
Consider Other Factors: Halloumi is high in sodium and saturated fat, which should be considered alongside its lactose content.

What is Halloumi Cheese?

Halloumi is a semi-hard, brined cheese traditionally made from a mixture of goat's and sheep's milk in Cyprus. Some modern versions also include cow's milk. It is known for its firm texture and high melting point, which allows it to be fried or grilled without melting. Its salty, tangy flavor profile and unique 'squeaky' texture make it a popular addition to salads, wraps, and grilled skewers.

The Lactose Content in Halloumi

The level of lactose in halloumi is a key factor in determining its suitability for individuals with lactose intolerance. While it is made from milk and therefore contains lactose, the cheesemaking process significantly reduces its lactose content compared to fresh milk or cheeses like ricotta. Typically, traditional halloumi contains about 1.5 to 2 grams of lactose per 100 grams, though this can vary by brand and milk source.

How Production Reduces Lactose

The low lactose levels in halloumi are not an accident but a result of its unique production method.

Coagulation: First, rennet is used to curdle the milk, separating it into solid curds and liquid whey.
Draining: The curds are pressed to drain the whey, which is where most of the lactose is found.
Boiling: A critical step is boiling the curds in the leftover whey. This process removes additional lactose and gives the cheese its characteristic high melting point.
Fermentation: The cheese may undergo a brief fermentation period before brining, where bacteria convert some lactose into lactic acid, further reducing its presence.

Navigating Halloumi with Lactose Intolerance

Every individual's ability to digest lactose is different, and so is their tolerance level. For those with mild lactose intolerance, a moderate portion of traditional halloumi (around 40-50g) might be tolerated without symptoms. However, it is crucial to pay attention to your body's reaction.

FODMAP and Halloumi

For those following a low FODMAP diet, often recommended for individuals with Irritable Bowel Syndrome (IBS), portion size is key. According to Monash University, a 50g serving of halloumi is considered low FODMAP. Exceeding this amount can increase the lactose content to a moderate level.

Lactose-Free Halloumi and Alternatives

If you have severe lactose intolerance or want to be extra cautious, several options are available to enjoy a similar experience without the risk of digestive discomfort.

Lactose-Free Halloumi: Some manufacturers produce halloumi using an added lactase enzyme that breaks down lactose, resulting in a product with virtually no lactose. This product has the same tangy taste and squeaky texture as regular halloumi.
Dairy-Free Alternatives: For vegans or those with a dairy protein allergy, plant-based alternatives can provide a similar texture. A popular choice is marinated and grilled tofu, which can mimic the firm texture of halloumi. Seasoning it with salt, nutritional yeast, and oregano can achieve a savory flavor profile.
Other Low-Lactose Cheeses: Certain other cheeses are also naturally low in lactose due to their aging process, making them potential alternatives. These include well-aged hard cheeses like Parmesan or Manchego, and some goat cheeses.

A Comparison of Halloumi and Alternatives


Cheese Type	Lactose Content	High Melting Point?	Notes for Lactose Intolerance
Halloumi (Traditional)	Low (approx. 1.5-2g per 100g)	Yes	Generally well-tolerated in moderate amounts; depends on individual sensitivity.
Halloumi (Lactose-Free)	<0.01g per 100g	Yes	Safe for most individuals with severe lactose intolerance.
Tofu	Zero (plant-based)	N/A (Firm)	Excellent vegan and dairy-free alternative; can be marinated and grilled.
Paneer	Moderate (approx. 3g per 100g)	Yes	Higher in lactose than halloumi, so requires caution and testing.
Parmesan	Trace amounts (<0.1g per 100g)	Low	Aged hard cheese, very low lactose, but different texture and cooking properties.

Tips for Enjoying Halloumi Mindfully

Test Your Tolerance: Begin with a very small portion to see how your body reacts before enjoying a full serving.
Combine with Other Foods: Eating halloumi as part of a meal containing other foods can help slow digestion and potentially reduce symptoms.
Read Labels: Always check the product's label, especially for commercially produced varieties, to confirm the type of milk used and look for specific lactose-free claims.
Be Mindful of Sodium: Halloumi is high in salt due to the brining process. Individuals with high blood pressure should consume it in moderation.
Consult a Professional: For persistent symptoms or concerns, speaking with a healthcare professional or registered dietitian is the best course of action.

Conclusion

So, can you eat halloumi with lactose intolerance? For many, the answer is yes, in moderation. Its unique production process makes it naturally lower in lactose than many other dairy products. However, individual tolerance varies significantly. Thankfully, the market now offers excellent alternatives, including certified lactose-free halloumi and versatile plant-based options like tofu, ensuring that everyone can enjoy a delicious, grilled cheese experience. Ultimately, listen to your body, check labels, and consult a professional if needed to determine the best approach for your diet.

Frequently Asked Questions

Traditional halloumi cheese typically contains about 1.5 to 2 grams of lactose per 100 grams, depending on the brand and specific production methods.

During halloumi's production, the milk is curdled and the whey, which contains most of the lactose, is drained off. The remaining curds are then boiled, which further reduces the lactose content.

Yes, some brands produce a certified lactose-free halloumi by adding the enzyme lactase during processing to break down the milk sugar. This version is safe for most people with lactose intolerance.

Typical symptoms of lactose intolerance after consuming halloumi may include bloating, abdominal pain and cramps, flatulence, and diarrhea, appearing between 30 minutes and two hours later.

Yes, over-the-counter lactase supplements can be taken to help your body digest lactose more effectively. This can make a serving of halloumi more tolerable for some individuals with lactose intolerance.

Halloumi is considered low FODMAP in a 50g serving size. This portion is typically tolerated well by individuals with IBS who are sensitive to lactose.

Marinated and grilled extra-firm tofu is an excellent dairy-free and vegan alternative. It can be pressed, marinated for flavor, and grilled to achieve a firm texture similar to halloumi.