Is halloumi keto? This is a question frequently asked by people new to the keto diet. Like any food group, its keto-friendliness is determined by its macronutrient composition; specifically, the amount of carbs per 100g.
In this article we’ll dive into why halloumi is keto, the potential benefits of incorporating it into your keto diet, and where to get it in UK supermarkets.
Table of contents
What is halloumi?
Halloumi is a Middle Eastern cheese with origins in the country of Cyprus. Traditionally, halloumi is made from sheep’s milk or a mixture of goat and sheep’s milk. More recently however, halloumi has also been made from cow’s milk.
The cheesy delight is characterised by its stretchy properties, as well as having a high melting point. This means it can be fried or grilled without melting, making it a versatile addition to a number of keto-friendly dishes.
Halloumi has a great tangy, salty taste and can be cooked till golden brown. With the increasing popularity of meat-substitutes and vegetarian diets, halloumi too has risen in popularity. As a result, you’ll find many recipes have started to incorporate halloumi as a main or side dish.
Is halloumi keto?
For all you halloumi enthusiasts, you’ll be happy to hear that halloumi is keto friendly!
Halloumi is high in fat and protein but importantly low in carbohydrates. This means moderate intake of halloumi is compatible with a keto diet and won’t impact ketosis.
Typically, 100g of halloumi contains around 300 kcal but only 3-4g of carbs. The rest is made up of protein (20g) and fats (22-25g).
While halloumi generally follows this nutritional composition, different varieties of halloumi are sometimes prepared with different ingredients. As a result, it’s important to read the nutritional information to ensure its keto-friendliness.
How to cook halloumi
Although halloumi can be eaten raw, it is more commonly cooked to improve its texture and taste. As mentioned, halloumi is more adaptable due to its higher the average melting point, meaning it can be cooked in a variety of ways. Popular ways of preparing halloumi include grilling and pan frying.
This involves cooking until golden brown, which provides a slightly crispy exterior while maintaining a gooey and stretchy interior. The best way to achieve the tastiest result is to add a little olive oil before cooking. This helps with the browning process and prevents burning.
Should you eat halloumi on keto?
While halloumi is keto-friendly, does that mean you should eat it? While the priority for the keto diet is to consume foods with low net carbs, you also want to make sure you’re eating the healthiest possible food.
On the keto front, halloumi ticks all the boxes. Its high fat, moderate/high protein and low in carbs. But what about other health benefits?
Strong bones and teeth
Halloumi is rich in calcium, a mineral critical to maintain strong bones, muscles and teeth. Halloumi is a keto-friendly way to obtain adequate quantities of calcium and can help you hit your recommended daily allowance[1].
Increases calcium absorption
Related to calcium, halloumi is also high in vitamin D. Vitamin D is an important fat-soluble vitamin that helps promote calcium absorption in the blood. It also helps to maintain serum concentrations of calcium as well as phosphate, which are both required for bone remineralisation[2].
Promotes satiety
Given its high protein content, halloumi contributes to a prolonged feeling of fullness. Protein has been shown to have the highest satiating effect of all macronutrients, which is why it is often recommended in low carbohydrate diets[3].
Consuming protein from foods like halloumi can help to stave off carb cravings, which often result from feelings of hunger. In turn, this can help with weight management by preventing overeating[3].
May reduce incidence of type II diabetes
While the evidence is mixed, there is a body of research suggesting a link between dairy consumption and a reduced risk of diabetes. Some studies have shown that regular dairy (1-serving per day) consumption may lower the risk of type II diabetes. However, this may be due to the specific source of dairy and needs to be further investigated [4].
Overall, halloumi is a keto-friendly food that has a range of associated benefits. As a result, it is a great addition to your keto diet[4].
Keto halloumi options available in the UK
Now that we’ve concluded that halloumi is both keto and a healthy food to consume, let’s find out where to buy it.
Halloumi is available in a number of UK supermarkets, including Tesco, Sainsbury’s and Asda. We’ve compiled a list of some of the top UK supermarkets and the range of different halloumi products they offer.
While some of the products are more traditional (e.g. from goat and/or sheep milk), many also contain cow’s milk.
Tesco halloumi options
Tesco is the largest supermarket chain in the UK, and has a number of keto-friendly halloumi options. These are often prepared in the ‘traditional Cypriot way’. Tesco’s halloumi options are made from a mixture of sheep and goat’s milk, with some options also containing cow’s milk.
Tesco Finest Halloumi 225G
Nutrition per 100g
Total energy: 312 kcal
Fat: 24g
Carbohydrates: 1.9g
Fibre: 0.1g
Protein: 22g
Salt: 2.7g
Available at: Tesco
Comments: Keto-friendly halloumi, super low in carbs. Made from a mixture of sheep and goats’ milk, with added mint for flavour. Produced in Cyprus.
Tesco Traditional Halloumi 225G
Nutrition per 100g
Total energy: 300kcal
Fat: 22.5g
Carbohydrates: 3.6g
Fibre: 0.1g
Protein: 20.7g
Salt: 2.7g
Available at: Tesco
Comments: Traditionally hand-folded halloumi from Cyprus. Made from a mixture of sheep, goat and cows’ milk.
The Corner Deli
Halloumi 225G
Nutrition per 100g
Total energy: 302 kcal
Fat: 22.5g
Carbohydrates: 4g
Fibre: 0.1g
Protein: 21g
Salt: 2.7g
Available at: Tesco
Comments: The Corner Deli’s Cypriot halloumi, made from a mixture of sheep, goat and cows’ milk. Also includes dried mint for added flavour.
Sainsbury's halloumi options
Sainsbury’s stocks a few good halloumi options. These include Cypriot style halloumi cheese, as well as halloumi fries from Brew City. The halloumi fries by Brew City are a great snack option, but are slightly higher in carbs. Sainsbury’s halloumi also includes cheese with added mint for a little extra flavour.
Sainsbury's Cypriot Halloumi Cheese 225g
Nutrition per 100g
Total energy: 315 kcal
Fat: 25.2g
Carbohydrates: 1.8g
Fibre: <0.5g
Protein: 20.2g
Salt: 2.6g
Available at: Sainsbury’s
Comments: Sainsbury’s halloumi cheese, made from sheep, goat and cows’ milk. Added mint.
Brew City Halloumi Fries 150g
Nutrition per 100g
Total energy: 287 kcal
Fat: 20g
Carbohydrates: 12g
Fibre: 2.1g
Protein: 14g
Salt: 1.9g
Available at: Sainsbury’s, Asda
Comments: Halloumi cheese strips coated in a parsley and red pepper batter. Made with a mixture of sheep, goat and cows’ milk. Also available at Asda.
Sainsbury's Taste the Difference 250g
Nutrition per 100g
Total energy: 327 kcal
Fat: 26.1g
Carbohydrates: 1.8g
Fibre: <0.5g
Protein: 21.1g
Salt: 2.6g
Available at: Sainsbury’s
Comments: Sainbury’s taste the difference halloumi made from a mixture of sheep and goats’ milk. Added mint for extra flavour.
Asda halloumi options
Asda is one of the best supermarkets in the UK for purchasing halloumi. If you’re looking for variety, Asda is the place to go. With its selection of full-fat and low-fat cheeses, as well as their halloumi fries, Asda has something for everyone. Just ensure not to overdo it, as halloumi can be high in salt.
Asda Firm and Salty Halloumi 225g
Nutrition per 100g
Total energy: 320 kcal
Fat: 25g
Carbohydrates: 2.3g
Fibre: 0g
Protein: 22g
Salt: 2.6g
Available at: Asda
Comments: Asda halloumi made from a mixture of cow, sheep and goats’ milk. Finished with added mint.
Asda 30% Less Fat Halloumi 225g
Nutrition per 100g
Total energy: 260 kcal
Fat: 17g
Carbohydrates: 2.6g
Fibre: 0g
Protein: 25g
Salt: 2.5g
Available at: Asda
Comments: Asda reduced fat halloumi, made from skimmed goat, sheep and cows’ milk. Lower in fat but no added carbs, so still keto-friendly.
Asda Salty and Chilli Halloumi 225g
Nutrition per 100g
Total energy: 324 kcal
Fat: 25g
Carbohydrates: 2g
Fibre: 0g
Protein: 23g
Salt: 2.6g
Available at: Asda
Comments: Halloumi made from a mixture of sheep, goat and cows’ milk. If you want a bit of extra flavour, this is the halloumi for you. Added chilli flakes and powder for a little extra heat.
Brew City Halloumi Fries 150g
Nutrition per 100g
Total energy: 287 kcal
Fat: 20g
Carbohydrates: 12g
Fibre: 2.1g
Protein: 14g
Salt: 1.9g
Available at: Asda & Sainsbury’s
Comments: Halloumi cheese strips coated in a parsley and red pepper batter. Made with a mixture of sheep, goat and cows’ milk. Also available at Sainsbury’s.
Asda Extra Special Halloumi 225g
Nutrition per 100g
Total energy: 332 kcal
Fat: 26g
Carbohydrates: 1.8g
Fibre: 0g
Protein: 22g
Salt: 2.7g
Available at: Asda
Comments: Really good halloumi, 2022 quality award winner. Made in a traditional way with mint and only consists of sheep and goat milk.
Melis Halloumi Grilling Cheese 200g
Nutrition per 100g
Total energy: 293 kcal
Fat: 22g
Carbohydrates: 1.4g
Fibre: 0g
Protein: 23g
Salt: 3.8g
Available at: Asda
Comments: Made in a non-traditional way, Hellim halloumi is made completely from cows’ milk. Rennet, mint and salt have also been added, resulting in a higher salt content.
Ebru Halloumi Grill Cheese 200g
Nutrition per 100g
Total energy: 315 kcal
Fat: 25.8g
Carbohydrates: 1.4g
Fibre: 0g
Protein: 25.8g
Salt: 3.5g
Available at: Asda
Comments: Halloumi cheese made from cow’s milk. Higher in salt than other halloumi options, so make sure you don’t over do it.
Waitrose halloumi options
Similarly to Asda, Waitrose is another great option for buying halloumi. While Waitrose is known for being more expensive, it stocks really high quality products. Waitrose even stocks lactose-free halloumi, for those lactose intolerant individuals who still want to get their cheese fix.
Waitrose Essential Cypriot Halloumi 250g
Nutrition per 100g
Total energy: 328 kcal
Fat: 26.4g
Carbohydrates: 0.9g
Fibre: 0g
Protein: 21.6g
Salt: 2.8g
Available at: Waitrose
Comments: Waitrose halloumi, made from a mixture of goat, sheep and cows’ milk. Includes added dried mint.
Waitrose Traditional No.1 Halloumi 250g
Nutrition per 100g
Total energy: 339 kcal
Fat: 26.7g
Carbohydrates: 2.7g
Fibre: 0g
Protein: 21.9g
Salt: 2.6g
Available at: Waitrose
Comments: Halloumi made from sheep and goats’ milk, with added mint. Strong halloumi taste and made in Cyprus.
Duchy Organic Cypriot Halloumi 225g
Nutrition per 100g
Total energy: 316 kcal
Fat: 23.7g
Carbohydrates: 3.2g
Fibre: <0.5g
Protein: 22.6g
Salt: 2.6g
Available at: Waitrose
Comments: Organic halloumi made from sheep, goat and cows’ milk. Purchases contribute to The Prince of Wales’s Charitable Fund.
Attis Cyprus Halloumi 4 Burger Slices
Nutrition per 100g
Total energy: 332 kcal
Fat: 26g
Carbohydrates: 1.2g
Fibre: <0.5g
Protein: 23.2g
Salt: 2.2g
Available at: Waitrose
Comments: Cypriot halloumi cheese burger slices. Made from goat, sheep and cows’ milk. Great for keto vegetarians.
Milky's British Halum Halloumi 250g
Nutrition per 100g
Total energy: 324 kcal
Fat: 25.5g
Carbohydrates: <0.1g
Fibre: 0g
Protein: 21.8g
Salt: 2.1g
Available at: Waitrose
Comments: Made from British cow and sheep milk. Also contains dried mint and vegetarian rennet.
Waitrose Lactose Free
Halloumi 250g
Nutrition per 100g
Total energy: 300 kcal
Fat: 23.8g
Carbohydrates: 2.9g
Fibre: 0g
Protein: 18.5g
Salt: 2.9g
Available at: Waitrose
Comments: Lactose-free halloumi cheese made from pasteurised cow, goat and sheep milk. Great if you’re lactose intolerant.
Aldi halloumi options
While not stocking the biggest range of halloumi products, Aldi still stocks a few options. These include traditional full-fat halloumi, as well as a lower-fat version. All varieties stocked by Aldi are composed of a mixture of sheep, goat and cow’s milk and are keto-friendly.
Aldi's Emporium Halloumi Cheese 225g
Nutrition per 100g
Total energy: 328 kcal
Fat: 26g
Carbohydrates: 0.9g
Fibre: <0.1g
Protein: 22g
Salt: 2.8g
Available at: Aldi
Comments: Aldi halloumi made with cow, sheep and goat milk, with a bit of added mint.
Emporium Lighter Cypriot Halloumi 225g
Nutrition per 100g
Total energy: 253 kcal
Fat: 17g
Carbohydrates: 2.8g
Fibre: 0g
Protein: 23g
Salt: 2.4g
Available at: Aldi
Comments: Reduced fat halloumi, but still keto-friendly. Made from cow, goat and sheep milk.
Emporium Cypriot Halloumi 225g
Nutrition per 100g
Total energy: 315 kcal
Fat: 25g
Carbohydrates: 1.8g
Fibre: 0g
Protein: 20g
Salt: 2.6g
Available at: Aldi
Comments: Full fat halloumi made from cow, goat and sheep milk. Contains dried mint.
Morrisons halloumi options
In terms of diversity of options, Morrisons is probably the best option. While Asda may stock more options, they are all fairly similar. Morrisons on the other hand has a number of high and low-fat options, as well as halloumi burgers. In addition, Morrisons stock pre-marinated halloumi options, such as BBQ skewers, which are keto-friendly. This gives you plenty of room to experiment with different flavours.
Authentic Yamas Halloumi 225g
Nutrition per 100g
Total energy: 325 kcal
Fat: 25g
Carbohydrates: 2.2g
Fibre: 0g
Protein: 23g
Salt: 2.5g
Available at: Morrisons
Comments: Traditional halloumi, made from a mixture of cow, goat and sheep milk.
Morrisons The Best Halloumi 225g
Nutrition per 100g
Total energy: 336 kcal
Fat: 26.1g
Carbohydrates: 2.2g
Fibre: 0g
Protein: 23.1g
Salt: 2.5g
Available at: Morrisons
Comments: Hand-folded halloumi made in the traditional Cypriot style. Only made from sheep and goat milk.
Morrisons Cypriot Halloumi Burgers 200g
Nutrition per 100g
Total energy: 343 kcal
Fat: 26.7g
Carbohydrates: 1.4g
Fibre: 2.2g
Protein: 23.1g
Salt: 2.7g
Available at: Morrisons
Comments: 4 Cypriot style halloumi burgers. Great keto-friendly alternative to meat.
Halloumi Skewers (Chilli) 225g
Nutrition per 100g
Total energy: 294 kcal
Fat: 23.9g
Carbohydrates: 1.5g
Fibre: 1.3g
Protein: 17.6g
Salt: 2g
Available at: Morrisons
Comments: A great keto-friendly alternative to traditional halloumi. Roasted red pepper and chilli marinade-coated skewers.
Morrisons Cypriot Halloumi 200g
Nutrition per 100g
Total energy: 300 kcal
Fat: 22.5g
Carbohydrates: 3.6g
Fibre: 0.1g
Protein: 20.7g
Salt: 2.7g
Available at: Morrisons
Comments: Mild halloumi cheese made from cow, sheep and goat’s milk.
Morrisons The Best Siracha Halloumi Fries
Nutrition per 100g
Total energy: 316 kcal
Fat: 25.2g
Carbohydrates: 1.4g
Fibre: 3.3g
Protein: 18.2g
Salt: 1.8g
Available at: Morrisons
Comments: A great way to eat halloumi. Sliced into halloumi fries and coated in a spicy marinade.
The bottom line
Halloumi is keto-friendly source of fats and protein. It’s unique texture and melting point mean it can be cooked in a variety of ways, making it a great addition to your keto diet. In addition to its great taste, halloumi may also provide health benefits, such as improved bone and teeth health.
If you’d like to incorporate halloumi into your keto diet, why not try some of the options listed in the UK supermarkets above.
