Does halva have health benefits? Unpacking the nutritional facts

November 6, 2025 •

4 min read

Made primarily from nutrient-dense ingredients like sesame or sunflower seeds, halva can be a source of protein and healthy fats. However, its health profile is highly dependent on its preparation, as high sugar content in many commercial varieties is a major consideration when asking, "Does halva have health benefits?".

Quick Summary

Halva's nutritional profile varies based on ingredients, with tahini-based varieties offering minerals, protein, and healthy fats from sesame seeds. Due to high sugar and calorie content, it's best enjoyed in moderation to reap its benefits without the associated risks.

Key Points

Rich in Minerals: Tahini-based halva is an excellent source of essential minerals like magnesium, phosphorus, iron, and copper, which support bone health, nerve function, and red blood cell formation.
Contains Healthy Fats: The sesame seeds in tahini halva provide monounsaturated and polyunsaturated fats, which can help lower bad cholesterol and support heart health.
Provides Plant-Based Protein: Halva is a good source of plant-based protein, contributing to muscle maintenance and providing a feeling of fullness.
Antioxidant Properties: Sesame-based halva contains antioxidants such as lignans and Vitamin E, which help combat free radical damage and reduce inflammation.
High in Calories and Sugar: Most commercial halva is high in calories and added sugar, necessitating portion control to avoid negative health impacts like weight gain and elevated blood sugar.
Moderation is Crucial: To reap the nutritional benefits and minimize risks, halva should be treated as an occasional treat and consumed in small, mindful portions.

What Exactly Is Halva?

Halva, also spelled halvah or halwa, is a dense, sweet confection popular in the Middle East, Mediterranean, and Central Asia. The word itself is derived from the Arabic word for "sweet" and refers to a wide range of desserts. Its nutritional value varies dramatically depending on the base ingredients. The two most common types are tahini-based (made from ground sesame seeds) and flour-based or semolina-based, which use flour or starch. Tahini-based halva is often regarded as having more health benefits due to its sesame content, while flour-based versions tend to be simpler in nutritional composition.

The Health-Boosting Components of Tahini-Based Halva

For tahini-based halva, the primary health benefits are inherited from its main ingredient: sesame seeds. These tiny seeds are a nutritional powerhouse, packing a significant amount of beneficial compounds into this sweet treat.

Rich in Essential Minerals

Sesame-based halva is a notable source of several crucial minerals. Per 100 grams, it provides high levels of phosphorus and magnesium, along with good amounts of copper, iron, and zinc.

Magnesium: This mineral supports a healthy nervous system and is known to help with sleep and prevent migraines.
Phosphorus: Essential for healthy bones and DNA formation, phosphorus is abundant in halva. However, those with kidney disease must monitor their intake.
Iron: Halva can contribute to your daily iron needs, which is vital for preventing anemia and ensuring proper oxygen transport in the body.
Copper: This mineral is necessary for red blood cell formation and is present in significant amounts.

Source of Healthy Fats and Protein

From the ground sesame seeds, tahini-based halva offers a good ratio of healthy monounsaturated and polyunsaturated fats. These fats are associated with reduced LDL (bad) cholesterol levels, contributing to improved cardiovascular health. As a plant-based product, it is cholesterol-free. It also serves as a decent source of plant-based protein, which is beneficial for muscle building and providing sustained energy.

Potent Antioxidant Properties

Sesame seeds contain powerful antioxidants, such as lignans (including sesamin and sesamolin) and Vitamin E. These compounds help protect cells from oxidative stress and free radical damage. The anti-inflammatory and anti-carcinogenic properties of sesamin and sesamolin have also been noted in research.

The Downsides of Halva

Despite its nutrient content, halva is a confectionery and comes with significant downsides that must be managed, primarily due to high sugar and calorie counts.

High in sugar: Most commercial halva contains a high percentage of added sugar or glucose syrup, which adds many empty calories. This makes it a poor choice for individuals with diabetes and those trying to manage their weight.
Calorie-dense: With approximately 469 calories per 100 grams, halva provides a lot of energy in a small serving. This is why portion control is essential to avoid excessive weight gain.
High phosphorus for some: For those with chronic kidney disease, the high phosphorus levels in halva can be harmful and lead to weakened bones.
Potential allergens: Depending on the type, halva can contain allergens such as nuts or sunflower seeds, which can cause severe reactions in sensitive individuals.

Tahini-based vs. Semolina-based Halva


Feature	Tahini Halva	Semolina Halva
Primary Ingredient	Tahini (ground sesame seeds)	Semolina, sugar, oil, and water
Protein Content	Significantly higher from sesame seeds	Lower from semolina
Fat Content	Higher in healthy monounsaturated and polyunsaturated fats	Lower, with saturated fat depending on the oil used (e.g., butter vs. olive oil)
Fiber Content	Higher, thanks to sesame seeds	Lower, due to lower fiber content in semolina
Antioxidants	Rich in lignans and Vitamin E from sesame	Fewer antioxidants from a less concentrated source
Texture	Dense, crumbly, and often flaky	Soft and velvety

How to Enjoy Halva Mindfully

For those who wish to incorporate halva into a healthy diet, mindful consumption is key. Focus on a smaller portion size—a 30g serving is a good guideline—to enjoy the flavor without overindulging in sugar and calories. Choosing high-quality, minimally processed halva can also help you reap more of the seed-based benefits while avoiding unnecessary additives. Look for options with natural sweeteners like honey instead of large amounts of white sugar. Pairing a small piece of halva with fresh fruit or enjoying it as a post-workout snack can also balance its richness and provide a sustained energy boost. The key is to see it as a treat, not a staple.

Conclusion: The Final Word on Halva

Ultimately, the question of "Does halva have health benefits?" depends on the type of halva and the amount consumed. When prepared with tahini, it is a rich source of plant-based protein, healthy fats, minerals like magnesium and iron, and powerful antioxidants. These nutrients can contribute positively to bone, heart, and nervous system health. However, because of its high sugar and calorie content, halva is best enjoyed in moderation as an occasional treat. For individuals with specific health conditions like diabetes or kidney disease, a doctor's consultation or avoidance may be necessary. By being mindful of ingredients and portion size, you can enjoy this flavorful confectionery as a part of a balanced diet.

For more detailed nutritional information, resources like FoodStruct provide a comprehensive breakdown of halva's nutrient composition.

Frequently Asked Questions

Yes, tahini-based halva is generally considered more nutritious than semolina-based halva. It contains significantly higher levels of protein, healthy fats, and fiber from its sesame seed base, while semolina halva has a less complex nutrient profile.

Most commercial halva contains high amounts of added sugar and is not suitable for people with diabetes. Sugar-free versions are available, but it's best to consult a doctor or registered dietitian before consuming.

Halva made from tahini is a good source of plant-based protein. It's a particularly beneficial option for vegetarians or during fasting periods when animal products are not consumed.

To make halva healthier, you can choose versions with natural sweeteners like honey, consume it in small portions, and pair it with other nutritious foods like fruit. Homemade halva also allows you to control the amount of sugar and fat used.

Halva is calorie-dense and high in sugar, making it unsuitable for a weight-loss diet if not consumed in strict moderation. While it provides energy and protein, a large intake can lead to weight gain.

Tahini-based halva is typically gluten-free, as it is made from sesame seeds. However, semolina-based halva is not. Always check the ingredients list, as some varieties may contain added gluten.

Yes, children can have halva as a treat. As it is rich in energy, protein, and minerals, it can be a better option than highly processed sweets. However, due to its high sugar content, it should be given in moderation.