Halloumi has exploded in popularity over the past 20 years. Photo / Getty Images
It’s packed with protein but loaded with salt. The experts have been called in to give their take on the Cypriot cheese.
In the early 2000s, few of us had heard of Halloumi. Now, the United Kingdom is the world’s biggest buyer of the Cypriot cheese, with some supermarkets selling up to seven different varieties. Its versatility – working in curries, burgers and stir-fries – means that it’s become ubiquitous with efforts to cut back on meat and taken up permanent residence in the veggie sections of menus. Its sturdy texture means that, deep-fried, it is offered as an alternative to chips, while its popular pairing with salads and grain means that it’s also gleamed as a “health halo”.
But Halloumi isn’t as squeaky clean as you might think. In fact, it’s got three times the calories of ricotta, is saltier than Stilton and contains more fat than cheese board favourites such as Camembert and Brie. So how did it become the popular “healthy choice”?
“Its high protein content makes Halloumi filling and appeals to people looking for a meat substitute, while its firm texture holds up well when grilled or fried,” explains nutritionist Nichola Ludlam-Raine. However, how much we eat plays a vital role in the healthiness of the cheese and portions that are four times the recommended 30g serving size are routinely plated up. “This increases the intake of both salt and fat,” she says. She’s shared how to eat it to retain its health benefits.
Halloumi is a semi-hard cheese that originated in Cyprus. “The curds are pressed, then cooked and stored in a brine solution, which gives Halloumi its characteristic salty flavour,” says Ludlam-Raine. “It’s higher in salt than many other cheeses, which helps preserve its firm, grillable texture.”
It is traditionally made from a mixture of goat’s and sheep’s milk, though the Halloumi sold in supermarkets often contains the addition of cow’s milk.
For Halloumi fans, there are plenty of health benefits to be happy about, including:
Halloumi is a source of calcium
A 30g slice of Halloumi contains around a quarter of your 700mg daily calcium intake, making it a rich source of the mineral, says dietitian Priya Tew. Calcium supports teeth and bone health, regulates muscle contraction and makes sure blood clots normally.
It’s a good source of protein
Women need around 45g of protein per day while men need around 56g. A 30g serving of Halloumi will get you on your way to this target, as it provides 6g of protein. “Protein is essential for muscle repair and maintenance, and satiety too,” notes Ludlam-Raine.
The cheese provides essential vitamins and minerals
Halloumi contains essential vitamins, which are those that can’t be made by the body so need to be consumed through our diet. “These include zinc, which is important for the immune system, and vitamin A for eye and skin health too.”
The cheese is also a source of iodine, needed for thyroid function, and phosphorus, which helps build strong bones and teeth, as well as B vitamins.
Sadly any cheese cannot be wholly good for your health. The bad effects include:
Halloumi is high in saturated fat
A 30g slice of Halloumi contains around 6g of saturated fat, which may contribute to high cholesterol (increasing your heart disease risk) if consumed in excess, notes Ludlam-Raine.
“The NHS recommends that men should not consume more than 30g of saturated fat a day and women should not have more than 20g of saturated fat a day,” while children should eat even less, she notes.
The cheese is full of salt
Halloumi is also one of the saltier cheeses, with around 0.8g per slice, which could be problematic for blood pressure if eaten frequently, Ludlam-Raine says. High blood pressure increases the likelihood of suffering heart attacks and strokes.
“Caution is needed if you have high blood pressure, or concerns about your heart health,” Tew says. “Therefore, whilst it is nutritious, it is key to moderate portions. Stick to 30g as a portion as part of a balanced diet.”
It’s calorific
Halloumi is a calorie-dense cheese, with 94 calories per 30g slice. That’s more than Brie (90), feta (84), Camembert (78), mozzarella (71) and ricotta (31). However, it’s less than hard cheeses such as Cheddar (125) and red Leicester (121).
“Portion control is important if you’re mindful of your calorie intake,” says Ludlam-Raine.
A 30g portion is the recommended serving size for cheese, which is around a small matchbox-sized piece (and what the below examples are based on).
“Each cheese has a different texture and nutritional profiles, so whether one is ‘better’ depends on what you’re looking for nutritionally, such as lower fat or higher protein,” notes Ludlam-Raine. The cheese you pick will also depend on what you’re planning to eat. “I would put feta in a salad and grated mozzarella on a pizza,” she says.
Cheddar
Cheddar is one of the most calorific (125) and fattiest (10.5g) cheeses. However, it also offers the biggest protein hit (7.6g) and contains no sugar.
Calories: 125kcal
Stilton
While its taste is much stronger, the nutritional value of Stilton doesn’t differ much from Cheddar. It has a near identical calorie (123) and fat (10.5g) content, though it contains slightly more salt (0.59g) and saturated fat (6.9g).
Calories: 123kcal
Red Leicester
A wedge of Red Leicester contains 121 calories, 10.1g of fat and 6.3g of saturated fat, which makes it largely the same as Cheddar and Stilton. However, it is slightly less salty (0.5g).
Calories: 121kcal
Halloumi
A serving of Halloumi (around an eighth of a block) contains 94 calories. It is high in fat (7.6g), saturated fat (5.6g) and one of the saltiest cheeses available (0.79g), containing more than twice as much salt as a packet of Walkers ready-salted crisps. However, it’s low in sugar (0.5g) and contains more protein (6.1g) than other cheeses such as feta and brie.
Calories: 94kcal
Brie
Though it tastes creamy and indulgent, a serving of Brie is lower in calories (90) and fat (7.1g) than popular hard cheeses and it has half as much salt (0.39g) as halloumi.
Calories: 90kcal
Feta
Regularly crumbled on top of salads, feta is a healthier cheese option as it is lower in calories (84), fat (6.9g) and salt (0.56g) than Halloumi and Brie and hard cheeses like Cheddar and Stilton.
Calories: 84kcal
Camembert
It becomes a vehicle for bread when baked and gooey but Camembert itself is one of the lighter cheeses, containing a third fewer calories (78) than cheddar and only has moderate levels of salt (0.38g). It is classed as high in fat (6g) and saturated fat (4.1g) but has a fair amount less than the likes of Stilton and Halloumi.
Calories: 78kcal
Mozzarella
Its association with pizza means that it’s often assumed to be an unhealthy cheese but mozzarella is a light option, containing just 71 calories per serving and has around half the fat (5.4g) and a quarter of the salt contents (0.12g) of some other cheeses.
Calories: 71kcal
Ricotta
Ricotta is one of the healthiest cheeses, as it contains around a quarter of the calories found in Cheddar (31) and is one of the few cheeses to be classed as low in salt (0.1g) and medium for fat (2.1g) and saturated fat (1.5g).
Calories: 31kcal
“You can prepare Halloumi in many ways,” says Tew. “Eat it fresh in a salad, or cooked in a dry fry pan or on a skewer over a BBQ.”
Avoid frying in oil, as this adds unnecessary fats.
Tew recommends making Halloumi kebabs by threading the cheese and vegetables onto skewers and then cooking these in the oven or BBQ. They can be served in a pita or over couscous for a balanced meal, she says.
Add grilled Halloumi to a salad of mixed leafy greens, cucumber, tomatoes and croutons and drizzle with olive oil for a balanced meal rich in protein and fibre, Ludlam-Raine suggests.
The cheese can also be roasted with vegetables and then added to a wholegrain wrap with a spread of hummus for lunch, she says. It can also be roasted and tossed into a stir fry with colourful vegetables like bell peppers, courgettes and mushrooms for added protein and texture, Ludlam-Raine adds.
As always, “Halloumi can be part of a healthy diet when consumed in moderation,” says Ludlam-Raine. “It’s a good source of protein and calcium, and its satisfying texture can be a great addition to meals.”
However, it is key to pair it with other foods to create balanced meals and to be aware of portion sizes, notes Tew.
“Due to its high saturated fat and salt content, it’s important to balance your intake alongside plenty of vegetables and whole grains,” Ludlam-Raine says.
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