Halloumi's main disadvantages are its high salt, saturated fat, and calorie content, making it less ideal for frequent consumption, especially for those managing weight, blood pressure, or cholesterol. It's also unsuitable for vegan/dairy-free diets and some vegetarians might need to check labels for animal rennet. Portion control and light cooking methods (grilling over frying in oil) are key to enjoying it healthily.
High Salt Content – At around 3 g per 100 g, halloumi provides nearly half your daily recommended salt intake. Excessive salt intake can contribute to high blood pressure, so portion control is crucial. Saturated Fat – Halloumi is high in saturated fat, so balance it with fresh vegetables and lighter dishes.
Besides this, halloumi is already high in saturated fat which can worsen cholesterol. This means that while halloumi does have some health benefits, it's important that it's eaten in moderation as part of a balanced diet to reduce the risk of high sodium and cholesterol levels.
Brands vary, but feta is usually the winner. Haloumi tends to have more calories and a higher fat content. Plus, it usually has more salt.
People with diabetes should avoid more salty cheeses, such as feta and halloumi. As with any dietary recommendation for people with diabetes, balance and moderation are essential for minimizing the risk of high blood sugar and its complications, including stroke and heart disease.
Diabetes
Here are some of the healthiest cheese options for people with type 2 diabetes.
Five of the healthiest cheeses
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.
Method
The unhealthiest cheeses are generally highly processed varieties like American cheese singles or cheese spreads (due to high sodium, additives, and lower nutrients) and very rich, creamy soft cheeses like Brie, Camembert, or triple-crèmes, which are packed with saturated fat and calories, making them best as infrequent treats, says sources 1, 5, 6. Harder cheeses like Stilton and Roquefort can also be high in saturated fat and sodium, respectively, notes sources 4, 8.
The global halloumi market is approximately US$500 million in sales per year and the UK is the largest importer. Halloumi accounts for 13.4% of exports from the Republic of Cyprus and Northern Cyprus.
Examples of high-risk foods include:
1. Parmesan Cheese: Best Cheese for Weight Loss. With only 20 calories per tablespoon, Parmesan is the perfect healthy cheese addition to enhance your pasta dish or hearty soups! Not only is parmesan low in calories, but it's high in protein which helps to keep you satisfied longer.
Additionally, grilling halloumi cheese is a relatively quick and straightforward method, making it an ideal choice for easy and flavorful dishes. Frying Halloumi Cheese: Frying Halloumi cheese is another popular cooking method that results in a golden-brown crust and a soft, gooey interior.
Like most cheeses, it is high in protein and fats and low in carbohydrates, making it suitable for keto or low carb eating.
Nonfat cheddar cheese: It contains 5mg of cholesterol and 0g of saturated fat per one-ounce serving. Ricotta cheese: This lasagna staple has under 9mg of cholesterol and 1.4g of saturated fat per ounce. Swiss cheese: One slice of Swiss has less than 1g of saturated fat and 10mg of cholesterol.
While the flavour combination is a family standard, I attribute using the whole block to my dear friend Iain, who would eat an entire block of halloumi in one sitting, because 'it looked like a chicken breast'.
High in protein: A 28-gram serving contains around 7 grams of protein, helping with muscle growth, tissue repair, and immune support. Rich in calcium: With around 25% of your daily recommended intake per serving, halloumi supports bone strength and density.
Any cheese with an ingredients list of only milk, salt, and enzymes/cultures (like cheddar, Swiss, mozzarella, gouda, feta, goat cheese, cottage cheese, etc.) is 100% real cheese, while "American Cheese" or "cheese products" often contain added emulsifiers and flavorings, making them processed rather than purely natural cheese. Always check the label: if it lists more than milk, salt, and enzymes (like sodium citrate, whey, artificial flavors), it's a cheese product.
Let this list help guide your cheese choices for heart health.
Parmigiano Reggiano cheese is an homemade Italian food whose denomination “Protected Designation of Origin” is linked to an artisanal manufacturing process in limited geographic area of Northern Italy and is an optimal source of essential nutrients for acquisition and maintenance of bone health.
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