What Is Halloumi? Nutrition, Benefits, and Downsides

Halloumi, a cheese traditionally made from goat’s or sheep milk can now be found in grocery stores and restaurants around the world.

Halloumi is a healthy and delicious food that has been around for thousands of years.

This cheese-like product can be found in many countries across Europe, but it’s particularly popular among Middle Eastern cuisine enthusiasts such as those from Cyprus where they invented this dish.

Halloumi is a Middle Eastern cheese that can be found in many Mediterranean dishes.


It’s typically made from cow’s milk, but it also often contains sheep or goat dairy to give off different flavors during aging processes.

The problem with halloumi though? Its high fat content makes this unhealthful food products prone towards weight gain if consumed frequently (especially when fried).

How does the humble halloumi get its name? Some believe “halugi” comes form Arabic words meaning “to collect” while others say ‘hali’ means salt or brine.

There are also claims about how this milk based delicacy might have originated near Greece if we look at similarities between certain types eaten by Greeks versus other Mediterranean cultures.

Like Arabs which would make sense because both use plenty sea vegetables on their dishes too.

It was first introduced to Cyprus by Turkish settlers over 500 years ago but it only took off as an internationally coveted food item within more recent decades.

The most interesting thing about grilled cheese is that it’s possible to fry a higher melt point cheese, such as aged cheddar.


This makes for an exciting dish because you can cook your favorite delicacies in different ways and still get amazing results.

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Halloumi icontains some healthy fats but also lots in terms of protein so you’re getting double servings for your money with this snack-worthy treat.

Thanks to its irresistible meltiness plus probiotic properties which help support digestion by improving gut flora balance (greater than eggs do).


Halloumi may be a bit inconsistent when it comes to nutrition but each serving still provides you with an ample amount of protein and calcium.

Halloumi has the following nutrients per 28 gram serving: 110 Calories, 7 grams protein , 9 Fatty acids (9 g) which includes 1/2 saturated fat . 25% DV level calcium with 15% sodium.


All these rich food product were originally native to Lebanon but now enjoyed worldwide by people in different countries.

Calcium is a mineral that plays many important roles in the body. It helps with muscle contraction, nerve transmission and blood vessel development.

Protein also has benefits for promoting proper growth and development as well as supporting weight control by curbing appetite cravings or assisting one’s metabolism if eaten before exercising on an empty stomach.

It’s worthy to note that Frying or cooking halloumi can increase the fat and calorie content of each serving.


Halloumi is a type of cheese that has been found to have several potential health benefits. There are a lot of benefits, this include;

  1. Rich Protein: Halloumi is packed with protein, one ounce (28 grams) provides 7 grams of this essential nutrient.

Proteins help maintain your body’s health by providing building blocks for tissues or cells to grow upon.

They can also boost the immune system response time when consumed as well so it will be more effective at fighting infection before signs appear on yourself.

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Post-workout consumption of a protein shake can have many benefits, including helping to reduce recovery time and enhance progress.

2. Boosts bone health: Halloumi has long been associated with the popular Mediterranean diet and is one of many dairy products that can help boost bone health.

Calcium, an essential mineral for building strong bones in children or adults alike, must be consumed on a daily basis to maintain tooth formation.

As well as muscle contraction against weights like those found during weight lifting exercises (or skipping rope).

A whopping 99%+, if not more than this amount actually survives digestion by going through our body systems such at hormonal regulation where it’s needed most.

It also helps prevent osteoporosis when ingested orally. A diet rich in calcium could be key to healthy bones.

Increased intake may help prevent brittle bones or breaks from occurring when you’re older by keeping your body’s strong layer intact.

3. May protect against diabetes: Halloumi has been found to have health benefits for people who are at risk or suffer from type 2 diabetes.

A recent study showed that people who regularly consumed full fat dairy had a reduced risk for type 2 diabetes and insulin resistance, which can cause your body’s ability to regulate blood sugar levels.

The study also found that women who consumed the most dairy had a 38% lower risk of type 2 diabetes, compared with those who consume least.


Halloumi is a delicious and healthy cheese that’s high in protein, calcium, and also help to promote bone health.

Studies show it could also have an effect on type 2 diabetes as well.(and it has even been shown as a better option than other dairy products).

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Potential downsides

The joy of eating hallo mayos comes with one unfortunate drawback: It contains around 35 percent more calories than traditional cheddar or mozzarella cheeses because they’re primarily made up from fat (both dangerous types).

For some people, salt may be too much. In this case it could cause water retention and other uncomfortable symptoms like bloating

The more you eat the worse these effects become- so if your intake is high consider cutting down your sodium intake.

Halloumi is a cheese that’s often consumed fried or coated in oil. This can significantly increase the caloric content, which might contribute to weight gain over time if you eat more than one serving per day.

The consumption of halloumi has also been linked to obesity as it contains many calories even when raw and dressing isn’t added in at all.

Halloumi is a type of cheese that’s high in saturated fat, which may lead to increased levels of LDL (bad) cholesterol when consumed.

So enjoy this processed dairy product with caution and alongside other healthy fats such as olive oil or avocado for the best results.

Praise Adughele

I am a practising physician and medical expert also a blogger and content creator

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