Halloumi is a Mediterranean cheese originating from Cyprus. Around the world, it has gained popularity for its unique texture, flavour and versatile cooking applications. Whether grilled, fried or eaten raw, its firm, squeaky texture and salty taste make it a popular addition to many dishes. But for those who are lactose intolerant, the question arises: Is halloumi lactose-free?
SEE ALSO: Which types of cheeses are lactose free? →
TLDR
The short answer is NO, Halloumi is not completely lactose-free, but it may still be tolerable for individuals with lactose intolerance depending on their sensitivity.
In this blog post, i will explore what lactose intolerance is, how much lactose Halloumi contains, and whether it can be consumed by people who are sensitive to lactose.
What is lactose intolerance?
Lactose intolerance is a common condition where the body lacks enough lactase, the enzyme responsible for breaking down lactose. Lactose is the sugar found in milk and dairy products.
When the body doesn’t have enough lactase to digest lactose properly, it can lead to uncomfortable symptoms such as bloating, gas, diarrhoea and stomach cramps after consuming dairy products.
The severity of lactose intolerance varies from person to person. Some people (like me!) can tolerate small amounts of lactose, while others may experience symptoms after consuming even tiny quantities.
Lactose in Halloumi: What do the numbers say?
Let’s get straight to the numbers. On average, Halloumi contains 1800 mg (or 1.8 g) of lactose per 100 g of cheese. To put this in perspective, milk contains around 4.8–5 g of lactose per 100 g, which makes Halloumi significantly lower in lactose compared to milk. But it is not entirely free of it.
Here’s a quick comparison with other common cheeses (lactose content may vary depending on brand):
- Cheddar: less than 1 mg of lactose per 100 g
- Feta: 400 mg of lactose per 100 g
- Mozzarella: 743 mg of lactose per 100 g
- Ricotta: 2750 mg of lactose per 100 g
- Kraft Singles: 4900 mg of lactose per 100 g
Compared to many hard cheeses like Cheddar or Parmesan, Halloumi has more lactose. This is partly due to its production process, which involves fresh curds that retain more moisture (and thus lactose) than aged cheeses.
However, the lactose content in Halloumi is still lower than in whey cheeses like Ricotta and processed cheese products like Kraft Singles.
Can lactose-intolerant people eat Halloumi?
The real question is not just whether Halloumi contains lactose but whether it contains enough lactose to cause symptoms for lactose intolerants. Here are some factors to consider when assessing whether Halloumi can fit into a lactose-intolerant diet:
1. Individual tolerance levels
Of course, lactose intolerance isn’t a one-size-fits-all condition. Some people with lactose intolerance can comfortably digest small amounts of lactose without experiencing symptoms.
For example, if someone can tolerate up to 2–5 g of lactose in a single meal, a 50–100 g portion of Halloumi might be well within their tolerance level.
2. Serving size matters
Next, the lactose content in halloumi is relatively low in moderate servings. For example, a typical 30 g serving of Halloumi would contain approximately 540 mg (or 0.54 g) of lactose.
This is often below the threshold that triggers symptoms in mildly lactose-intolerant individuals. For comparison, drinking a glass of milk might provide 12–15 g of lactose, a much higher load.
3. Cooking and lactose reduction
Moreover, the way Halloumi is typically prepared may also play a role. Halloumi is frequently grilled or fried, and although cooking doesn’t remove lactose, some moisture is lost during the process.
Consequently, this could slightly reduce the overall lactose content per serving, though it is unlikely to make a significant difference for individuals who are highly sensitive to lactose.
My top strategies for enjoying Halloumi while lactose-intolerant
If you’re lactose intolerant but love Halloumi, you don’t necessarily have to give it up entirely. Here are some strategies to enjoy it while minimizing symptoms
1. Start small
Begin by consuming small amounts of Halloumi and see how your body reacts. If you don’t experience any symptoms, you may be able to gradually increase your portion size.
2. Pair it with low-lactose foods
If you’re eating Halloumi as part of a larger meal, try pairing it with lactose-free or low-lactose foods. This can help spread out the lactose load and make it easier for your digestive system to handle.
You may find high fibre foods like wholegrain bread and brown rice to be particularly helpful here.
3. Take lactase supplements
Furthermore, over-the-counter lactase enzyme supplements can help break down the lactose in Halloumi, allowing you to enjoy it without experiencing uncomfortable symptoms.
4. Look for a lactose-free version
Some producers offer lactose-free versions of Halloumi, where the lactose has been removed or significantly reduced. These are ideal if you have severe lactose intolerance.
The benefits of Halloumi beyond lactose
Halloumi isn’t just known for its lactose content; it’s also packed with nutrients. If you can tolerate it, halloumi can be a healthy addition to your diet due to its rich content of protein, calcium, and other essential minerals.
A typical 100 g serving of halloumi provides around 25 g of protein and 900 mg of calcium, making it a great source of these nutrients, particularly for vegetarians or those looking for non-meat protein options.
You can read our complete analysis of the nutritional value of Halloumi in this blog post here.
Conclusion: Is Halloumi right for you?
To summarize, Halloumi is not lactose-free, as it contains about 1.8 g of lactose per 100 g. However, its lactose content is relatively low compared to many other dairy products, meaning it may be tolerable for people with mild lactose intolerance.
If you’re lactose intolerant but enjoy the taste and texture of Halloumi, you don’t necessarily have to avoid it entirely. Many people with lactose intolerance can handle small portions of Halloumi without experiencing discomfort.
Ultimately, the decision to include Halloumi in your diet will depend on your personal tolerance levels and how your body reacts to lactose.
Are you lactose intolerant? I’d love to hear about your experiences with this cheese. Leave me a comment below.
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Lactose levels in mentioned cheeses
¹ Lactose residual content in PDO cheeses
² Detection of lactose in products with low lactose content
³ The analysis of lactose in milk and cheese products by HPLC
⁴ Food Standards ANZ Food Composition Database
⁶ Lactose & Galactose content of cheese
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
