Is Halloumi Low in Carbs? A Complete Nutritional Breakdown

December 9, 2025 •

3 min read

With approximately 1–2 grams of carbohydrates per 100-gram serving, halloumi is indeed a low-carb cheese option. This nutritional profile makes it a popular choice for those following ketogenic, Atkins, or other low-carb eating plans.

Quick Summary

Halloumi is a cheese with a very low carbohydrate count, making it a suitable component for keto and low-carb diets. It provides protein and healthy fats, along with essential minerals like calcium, but is also high in sodium and saturated fat. Moderation is recommended.

Key Points

Low Carb Profile: Halloumi contains approximately 1-2 grams of carbohydrates per 100g, making it ideal for low-carb and keto diets.
High in Protein: A single serving provides a good amount of protein, which promotes satiety and aids in muscle repair and growth.
Rich in Calcium: Halloumi is an excellent source of bone-strengthening calcium, contributing significantly to your daily recommended intake.
High in Sodium: The brining process gives halloumi a high sodium content, which means portion control is important, especially for those watching their blood pressure.
Mindful Cooking: Opt for grilling or baking instead of frying to keep the calorie count in check and avoid excessive oil.
Keto-Friendly Versatility: Its firm texture and high melting point allow it to be used creatively in many keto recipes, from salads to skewers.

Halloumi's Carb Content: What the Numbers Say

Halloumi cheese typically contains a very small amount of carbohydrates, usually around 1 to 2 grams per 100 grams. This low carb count is a result of the cheese-making process, which removes most of the lactose. This leaves behind a cheese high in protein and fat, making it suitable for ketogenic or low-carb diets.

The Macronutrient Profile of Halloumi

Beyond its low carb content, halloumi offers a beneficial mix of other nutrients. Made from sheep's, goat's, or cow's milk, a typical 1-ounce (28-gram) serving provides:

Protein: Approximately 6 to 7 grams per serving, essential for muscle health and satiety.
Fats: Around 7 grams of total fat per ounce, providing energy but including a significant amount of saturated fat.
Micronutrients: A good source of calcium for bone health, plus B vitamins, phosphorus, and zinc.

Halloumi vs. Other Popular Cheeses

Comparing halloumi to other cheeses highlights its low-carb suitability. Most cheeses are low in carbs, but processed cheeses can have higher counts due to additives.


Cheese Type	Carbohydrates (per 100g)	Notes
Halloumi	~1-2 grams	Great for grilling or frying due to its high melting point.
Cheddar	<1 gram	A very low-carb alternative with a different texture.
Mozzarella	~2.2 grams	Carb count can be slightly higher in pre-shredded forms due to anti-caking agents.
Brie	<1 gram	A softer option that pairs well with low-carb fruits.
Processed Cheese	Varies, can be high	May contain added starches, increasing carb content. Check labels carefully.

Considerations for a Balanced Diet

While low in carbs, halloumi is high in sodium due to brining. It's also high in saturated fat. Moderation is advised, especially for those monitoring blood pressure or fat intake. The cooking method matters too; grilling or baking is healthier than frying, and pairing halloumi with low-carb vegetables creates a balanced meal.

Low-Carb Recipe Ideas with Halloumi

Halloumi's firm texture makes it versatile for low-carb cooking.

Grilled Halloumi Skewers: Combine halloumi with low-carb vegetables like tomatoes and peppers.
Halloumi Fries: Bake or air-fry halloumi sticks for a low-carb alternative to potato fries.
Halloumi and Salad: Add grilled halloumi to a salad for a protein boost.
Halloumi "Buns": Use thick slices of grilled halloumi as a burger bun substitute.

Conclusion: A Low-Carb Winner with a Catch

Halloumi is a low-carb cheese that fits well into keto and low-carb diets, providing protein and calcium. However, its high fat and sodium content require moderation and consideration of cooking methods. Enjoying halloumi in sensible portions and preparing it healthily allows you to benefit from its flavor and nutrition while adhering to dietary goals.

Final Takeaway

Halloumi is a 'yes' for keto and low-carb diets, but with awareness of its sodium and fat content and focusing on healthier cooking like grilling.

Essential Facts About Halloumi

Carb Content: Typically 1-2 grams per 100 grams.
Keto-Friendly: Suitable due to low carbs and high fat/protein.
Protein Rich: Good source of protein for satiety and muscle health.
High Sodium: Brining leads to high sodium content; requires moderation.
Preparation Matters: Grilling or baking is healthier than frying.
Excellent Calcium Source: Contributes to daily calcium needs.

The Lowdown on Halloumi and Carbs

Is halloumi low in carbs? Yes, it typically contains less than 2 grams per 100 grams.
Can you eat halloumi on a keto diet? Yes, its nutritional profile is suitable for keto.
How does halloumi's carb count compare to cheddar cheese? They have similar low carb counts, under 2 grams per 100 grams.
Is halloumi suitable for people with lactose intolerance? It has less lactose than fresh milk, but those with strong intolerance should be cautious.
What should I be mindful of when eating halloumi on a low-carb diet? Watch for high sodium and saturated fat, and choose grilling or baking over frying.
Does cooking halloumi affect its carb count? No, but frying adds significant calories.
Is halloumi a good source of protein for vegetarians? Yes, its protein content and texture make it a good meat alternative.
Can halloumi aid in weight loss on a low-carb diet? Its protein and fat can increase satiety, but moderation is needed due to calorie density.

Frequently Asked Questions

There are approximately 1 to 2 grams of carbohydrates in 100 grams of halloumi.

Yes, halloumi is a great option for a keto diet because of its very low carbohydrate count and high fat and protein content, which helps induce and maintain ketosis.

Halloumi is relatively high in calories, especially when fried, due to its high fat content. A 100g portion can have over 300 calories.

Halloumi is high in sodium because it is brined in a salt solution during its production to preserve it and give it its characteristic salty flavor.

The healthiest way to prepare halloumi is by grilling or baking it instead of frying in excessive oil. Pairing it with fresh vegetables and salads creates a balanced and satisfying meal.

Yes, you can eat raw halloumi. It will have a firmer, chewier texture and a saltier taste than when cooked. It's still low in carbs and fits a low-carb diet.

Yes, halloumi is an excellent source of protein and calcium, which are important for muscle health and strong bones. Its protein and fat content can also promote satiety.