Dieticians Weigh in on Whether Halloumi Is Actually Healthy
Is halloumi healthy? Before we get to that, let's wind the clock back 15 years and halloumi was still a niche food choice in the UK. Ask for it in your local supermarket and you’d be greeted with blank looks from nonplussed shop assistants. That was before Nando's and the popularity of the Mediterranean diet turned us all into cheese connoisseurs.
Fast forward to today and the protein-packed cheese has infiltrated the UK to become a staple of our diets, but that niggling question still remains: is halloumi healthy?
To answer that we consulted a number of dieticians who gave us the low down on halloumi's health benefits, its downsides and some potential alternatives. But, for anyone who's yet to taste halloumi, let's start at the beginning.
What is Halloumi?
‘Halloumi is a traditional cheese of Cyprus, which has been produced there for hundreds of years, and is gaining popularity in the UK,’ says Sasha Watkins, registered dietitian and co-founder of Field Doctor.
‘It is made from a mix of goats, sheep or cows’ milk and is firm and chewy in texture. It can be grilled, fried or baked, and when heated becomes squidgy but crispy on the outside.’
Halloumi's Nutritional Benefits
‘On most packs of halloumi,’ says Ellie Bain, Gousto’s registered nutritionist and dietician, ‘the recommended serving size is only 30g (so is the nutritional value), which is good to bear in mind when cooking.’
Because the recommended serving size is 30g, we've compiled the nutritional benefits of a 30g serving too. Notice the amount of protein, salt and saturated fat.
Calories – 94
Fat – 7.4g
Saturates – 5.1g (26% of your daily recommended intake)
Carbohydrate – 0.2g
Sugars – 0.2g
Protein – 6.6g
Salt – 0.9 (15% of your daily recommended intake)
Halloumi's Health Benefits
From packing a protein punch to helping you fight fatigue, there are loads of reasons to start (or continue) eating halloumi.
1. High in protein
‘Halloumi is high in protein (to help you maintain and grow your lean muscle mass), contains calcium (for healthy bones and teeth), phosphorus (for bone health), zinc (for cognitive, immune and fertility functions), iodine (for thyroid and cognitive function) and vitamin A (to support your immunity, vision and skin),’ says Watkins.
2. Rich in calcium
Like other dairy foods, halloumi is rich in calcium – which we need for muscle and nerve function as well as strong healthy bones and teeth.
3. A useful source of vitamins
Halloumi is also a source of several B vitamins, says Watkins. ‘Folic Acid, B12 and B2 are known to support psychological function and combat fatigue and selenium, which is important for immune function and helps combat oxidative stress.’
4. A useful meat replacement
Not to mention, for all the vegetarians out there, halloumi's firm texture makes it an excellent, and protein-filled, meat substitute.
5. May keep you fuller for longer
Being rich in both protein and fat, halloumi is also great for helping us to feel fuller and more satisfied for longer.
Reasons Not to Eat Halloumi
While there are no healthy or unhealthy foods, there are certainly some downsides to eating halloumi. You should be especially careful how much of it you're eating and how you're cooking it.
Halloumi is high in salt
‘Halloumi is very high in salt, and a portion of 70g contains 2.1g, which is a third of your recommended daily allowance of 6g,’ says Watkins. ‘People with high blood pressure should be especially mindful of their salt intake.’
How Many Times a Week Can You Eat Halloumi?
As Kate Neudecker, MH fitness writer and registered nutritionist, explains like most things in life halloumi should be enjoyed in moderation.
‘If you would like to include halloumi in your diet multiple times a week, it’s important to keep an eye on the sodium and saturated fat content in your diet as a whole,’ explains Neudecker.
‘For example, a 30-gram serving of halloumi contains about an eighth of the recommended daily sodium intake, but it’s likely that most people exceed the serving size in one sitting, so it’s important to use portion control.
‘The recommended saturated fat intake for men is less than 30 grams per day, a serving of halloumi contains 4.5 grams, which adds up quickly when you have more than a few slices. Keep an eye on the amount you have, however in the context of a healthy diet, halloumi can be enjoyed in moderation.’
Is Halloumi Good for Weight Loss?
In a word, no. As Watkins explains, Halloumi is ‘high in saturated fat (12g per 70g), which has been linked with ‘bad’ cholesterol levels. It also matters how you prepare the halloumi as adding lots of oil – if frying – will increase the calorie count. I love a small portion grilled and added to a mixed salad of roasted vegetables, quinoa, parsley and lemon juice.’
‘It’s usually the form in which people consume halloumi, and the dips they have with it, that can make it a less healthy snack or meal,’ adds Tamara Willner, nutritionist for the NHS-backed healthy eating plan Second Nature.
‘For example, halloumi burgers or halloumi fries are usually deep-fried and served with refined carbohydrates (batter or burger buns). Plus, often sweet chilli sauces or jams are served with halloumi and these contain a lot of sugar.’
What is The Healthiest Cheese?
As we've mentioned cheese is a great source of protein, healthy fats, calcium, phosphorus, zinc, vitamin D, a host of B vitamins, and — in some cases — probiotics, but unfortunately not all cheeses were created equally. While cottage cheese, for example, provides a whopping 24 grams of protein and only 183 calories. Goats cheese provides 6 grams of protein and 102 calories per ounce, while Brie provides six grams of protein for just 95 calories.
The real key when choosing cheese, dietician Kim Yawitz explained to MH US, is to opt for real cheese over processed products. Highly processed cheese products, Yawitz said, ‘contain some cheese and a lot of additives—like dyes, preservatives, and emulsifiers. These ingredients—which are often added to improve shelf life and texture — make processed cheese products significantly less healthy than real cheese.’
How to Cook Halloumi
Halloumi can be grilled, fried or baked, but however you cook it, the preparation process remains the same.
Start by chopping the halloumi into 5mm–1cm thick slices.
If frying, place the halloumi into a dry frying pan, placed over medium heat. Fry for 2–3 minutes, or until the halloumi is golden-brown. Flip and repeat on the other side.
Alternatively, you can brush with a little olive oil and cook in a grill pan or on the BBQ. Your timings will remain the same.
If baking, pre-heat your oven to 200°C (180ºC fan) then lay your slices in a single layer in an ovenproof dish. Drizzle with a little olive oil and place in the oven for 10-15 minutes, turning halfway through.
Can You Eat Halloumi Raw?
To quote the comedian Chris Rock: ‘You can drive a car with your feet if you want to, but that don't make it a good idea.’ So yes, halloumi is edible raw, but it is so much better when cooked. Cooking halloumi helps to bring out the salt and mellows the tangy taste, which is why most people prefer to grill, bake or fry their halloumi before eating.
What is Halloumi Made From?
As Watkins says Halloumi ‘is made from a mix of goats, sheep or cows’ milk’. The process of making halloumi involves heating milk and then adding rennet or vegetarian rennet. Once cooled, the curds and whey naturally separate. Once the curds firm up, they are poached in the whey – together with a little salt – and then kept in brine to preserve.
Alternatives to Halloumi
Willner explains how ‘halloumi can be a part of a healthy diet and it’s important to eat the foods we enjoy so that we don’t feel deprived.’ Still, if you’ve had your fill of halloumi and you’d like to mix things up, try giving these alternatives a nibble.
Feta
‘Feta is another great source of protein and has a very strong flavour, so you might find that you only need a small amount to make your meal more satisfying,’ says Willner.
It also has ‘less than half the salt and saturated fat of the halloumi,’ adds Watkins.
Chickpeas, Tofu or Tempeh
‘If you’d like another source of protein that isn’t meat, consider swapping halloumi for chickpeas, tofu, or tempeh,’ says Willner.
‘Marinated tofu is also a good high-protein substitute if you are looking for a chewy texture,’ adds Watkins.
Reduced-fat or Reduced-salt Halloumi
If you've a hankering for halloumi, but it doesn't fit your macros maybe consider a reduced-fat or reduced-salt version of the cheese. A low-fat alternative will typically reduce fat by around 30%.
Mozzarella
‘Mozzarella is another great swap,’ says Bain. ‘When melted it becomes deliciously gooey and creamy while also lower in fat and salt, with 18.6g per 100g of protein.’
Ricotta
‘If the high number of calories in halloumi is a particular concern, ricotta contains half the calories and is lower in salt,’ says Bain. ‘Although, the flavour is much more subtle.’
Halloumi, Chickpea and Lime Salad
Feeds 2, Prep time: 5 mins, Cook time: 15 mins
507 calories
22g protein
26g carbohydrates
31g fat (13g saturated)
Ingredients
100g green beans, trimmed
chickpeas
1 lime, zest and juice
2 tbsp olive oil
1 red chilli, sliced
1 red onion, sliced into wedges
rocket
100g cherry tomatoes
chopped parsley
140g sliced halloumi
Method
Cook the beans in a pan of boiling water until tender, adding the chickpeas for the final minute of cooking.
For the dressing, whisk the lime juice and zest with half the oil and the chilli. Drain the chickpeas and beans and toss with the dressing. Pour boiling water over the onion, leave for five minutes to soften, then rinse. Add the rocket, parsley, tomatoes and onion to the bean bowl and mix it all together.
At the last minute, fry the halloumi until golden.
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