Paneer vs Halloumi: Which Cheese Wins on Nutrition, Calories, and Protein?



Halloumi cheese - calories, kcal, weight, nutrition
Halloumi cheese - calories, kcal, weight, nutrition

Halloumi vs Paneer cheese
Nutrition Facts

Halloumi
Serving size:
  change
slice (33g)cup (113g)half cup (56.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Paneer Cheese
Serving size:
  change
standard serving size (122g)half cup (61g)1 cube (30g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Halloumi vs Paneer Cheese 100g Compare


per 100gHalloumi cheesePaneer cheese
Calories321 321
Carbohydrates2.57 g3.57 g
Fat25 g25 g
Saturated fat14.3 g14 g
Protein21.4 g25 g
Calcium714 mg407 mg
Potassium79 mg71 mg
Sodium2390 mg18 mg

When it comes to cheese, the variety available around the world is truly astonishing. Among the most intriguing options are Halloumi and Paneer, two cheeses celebrated for their unique characteristics and culinary versatility. While they hail from different regions and traditions, they share a reputation for being staples in their respective cuisines. Here, we'll explore the differences between Halloumi and Paneer, comparing their textures, flavors, and uses, so you can decide which suits your next dish better.

What Is Halloumi? A Grilling Favorite

Halloumi, a traditional cheese from Cyprus, is beloved for its ability to withstand high heat, making it perfect for grilling or frying. Typically made from goat's and sheep's milk, with occasional additions of cow's milk, Halloumi has:

  • A semi-hard, rubbery texture.
  • A salty, tangy flavor that becomes milder and creamier when cooked.
  • Often seasoned with mint, adding a unique taste.

Whether served as a grilled appetizer or paired with fresh vegetables, Halloumi is a standout choice for those who enjoy bold, savory flavors.


What Is Paneer? An Indian Staple

Paneer, on the other hand, originates from India and is a fresh, unsalted cheese widely used in vegetarian dishes. It is made by curdling milk with lemon juice or vinegar and pressing the curds. Paneer stands out for:

  • Its soft, crumbly texture.
  • A mild, milky flavor that absorbs spices beautifully.
  • Its role as a base for Indian dishes like Paneer Butter Masala or Palak Paneer.

Unlike Halloumi, Paneer doesn’t grill well but can be pan-fried to add a light golden crust.


Halloumi vs. Paneer: Key Differences

While both cheeses are versatile, they differ significantly in flavor and cooking properties:

  • Halloumi:

    • Salty, tangy, and firm.
    • Ideal for grilling or frying.
    • Suited for Mediterranean-inspired dishes.
  • Paneer:

    • Mild, milky, and crumbly.
    • Perfect for absorbing spices.
    • Best for curries and Indian-style recipes.

Which Cheese Should You Choose?

Choosing between Halloumi and Paneer depends on your taste preferences and cooking needs:

  • Opt for Halloumi if you enjoy a salty, tangy cheese that holds its shape when grilled or fried.
  • Choose Paneer if you prefer a mild, versatile cheese that works well in spicy, flavorful dishes.

Both cheeses bring their own unique flair to the table and can elevate your meals in different ways. Whether you're grilling Halloumi for a Mediterranean twist or simmering Paneer in a creamy curry, you can't go wrong with either choice.

Halloumi cheese 100g

321kcal

Calories source

  • 3% CARBS.
  • 27% PROTEIN
  • 70% FAT

Paneer cheese 100g

321kcal

Calories source

  • 4% CARBS
  • 29% PROTEIN
  • 66% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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