Protein in Halloumi: How Much per 100g and per Portion
Halloumi provides 23.9g of protein per 100g. This is a significant amount, supplying 48% of the UK’s reference intake for protein from a 100g portion. While it is a high-protein cheese, it is also high in fat, saturated fat, and salt, which are important factors to consider when tracking your macros.
CoFID 12-496 · Cheese, Halloumi
What the numbers say
- Protein per calorie. For every 100 kcal, halloumi provides 7.6g of protein. Around 31% of its total energy comes from protein, with the majority coming from its 23.5g of fat per 100g.
- Nutritional profile. According to UK front-of-pack labelling guidance, halloumi is rated ‘high’ for fat, saturated fat, and salt per 100g. It is rated ‘low’ for sugars.
- Fibre and carbohydrates. Halloumi contains no dietary fibre (0.0g per 100g) and is very low in carbohydrates, with only 1.7g per 100g.
Halloumi macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 313 kcal 1,303 kJ |
16% | – |
| Protein | 23.9g | 48% | – |
| Fat | 23.5g | 34% | high |
| of which saturates | 16.6g | 83% | high |
| Carbohydrate | 1.7g | 1% | – |
| of which sugars | 1.7g | 2% | low |
| Fibre | 0g | – | – |
| Salt | 3g | 50% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in halloumi by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 30g | 7.2g | 94 | 0.5g | 7g |
| 50g | 11.9g | 156 | 0.8g | 11.8g |
| 100g | 23.9g | 313 | 1.7g | 23.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of halloumi for 20g or 30g of protein
- To get 20g of protein from halloumi, you would need an 84g portion, which also contains 262 kcal and 2.5g of salt.
- For a larger 30g protein target, the required amount is 126g. This provides 393 kcal and a very high 3.8g of salt.
- Always weigh cheese raw before cooking, as it will lose water and weight during grilling or frying, which concentrates the nutrients in the final portion.
How it compares with other egg and dairy foods
With 23.9g of protein per 100g, halloumi ranks 5th out of the 23 egg and dairy foods analysed on this site. It has slightly less protein by weight than other popular cheeses like paneer (26.0g) and cheddar (25.4g), but more than soft goats’ cheese (21.1g). When considering protein relative to its calorie content, halloumi’s ranking is lower due to its high fat content. At 7.6g of protein per 100 kcal, it places 12th within its group, behind leaner dairy options.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Halloumi | 23.9g | 313 | 7.6g |
| Paneer | 26g | 328 | 7.9g |
| Gouda | 25.3g | 377 | 6.7g |
| Soft Goats’ Cheese | 21.1g | 320 | 6.6g |
| Cheddar Cheese | 25.4g | 416 | 6.1g |
Quick answers
Is halloumi a good source of protein?
Halloumi is a high-protein food, providing 23.9g of protein per 100g. This amount should be balanced against its high fat (23.5g) and salt (3.0g) content.
How much protein is in a 30g portion of halloumi?
A small 30g amount of halloumi contains 7.2g of protein, 94 kcal, and 0.9g of salt.
Is halloumi high in fat?
Yes, halloumi is high in fat and saturated fat. Per 100g, it contains 23.5g of total fat, of which 16.6g is saturated.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 3g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.